From office Christmas parties and family gatherings to glitzy New Year’s Eve bashes, the festive period is all about celebration, and that often includes a few drinks. Maybe it’s a couple of mulled wines while wandering around a Christmas market or flutes of fizz to raise a toast with friends.
But the increase in social events during party season could lead to what’s called ‘high-intensity drinking’, a risky habit that researchers say goes far beyond binge drinking.
The i Paper asked experts to explain why it is so detrimental to physical and mental health…
Binge drinking was originally defined by Harvard researcher Henry Wechsler in the 1990’s with the 5/4 measure, meaning five alcoholic drinks consumed in a two-hour period for men and four for women. High-intensity drinking equates to double the amount of alcohol compared to bingeing: 10 or more drinks in a row for men and eight or more for women.
The term was coined after researchers identified a subsection of drinkers who regularly consumed double or even triple the standard binge drinking threshold. A study from 2018 highlighted the association, linking ‘special occasions’ (such as holidays, football matches, and birthdays) and high-intensity alcohol consumption.
According to the Institute of Alcohol Studies, alcohol consumption in the UK has been in decline overall over the last two decades, but high-intensity drinking is still a cause for concern, with NHS figures from 2022 showing ‘higher risk’ levels of drinking for 6 per cent of men (over 50 units a week) and 4 per cent of women (over 35 units a week).
A 2024 study looking at high-intensity drinking in men found that ‘sensation-seeking’ and ‘drinking to cope’ were risk factors associated with the habit.
Immediate effects of high-intensity drinking
High-intensity drinking is more harmful than binge drinking because of the extreme volume of alcohol consumed in a short time.
Dr Safia Debar, GP executive health at the Mayo Clinic, says: “If you consider your detoxification pathways, small amounts over time are detoxified well but if you overload the system with a large volume over a short time you are more likely to suffer negative effects, the main one being alcohol poisoning, which can be life-threatening.”
Signs of alcohol poisoning can include confusion, the slurring of words, being unable to stand up, walk or speak, being sick and passing out. You should call 999 if you suspect someone has alcohol poisoning.
In addition to the immediate physical effects, heavy drinking can lead to mental and psychological changes that can have knock-on consequences.
“Drinking alcohol causes short-term changes to the way your brain functions, impacting your judgement and self-control, which may lead to an increased chance of injuries or making decisions that you wouldn’t usually,” says Dr Luke Powles, associate clinical director at Bupa Health Clinics.
Behavioural problems may include, Dr Richard Piper, CEO of Alcohol Change, warns: “Drink driving, forgetting what’s happening, spending more money than we’d like, having accidents, trips and falls, saying/doing something we later regret, not getting home safely, or upsetting friends, family or colleagues.”
In terms of mental health, high-intensity drinking can increase the risk of conditions such as depression and anxiety.
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“Alcohol is a depressant and it can disrupt the delicate balance of chemicals and processes in the brain, affecting our thoughts, feelings and actions,” Powles explains. “It can also make mental health conditions worse. For those with mental health issues, alcohol can become a coping mechanism, which can lead to an addiction.”
“Drinking too much and frequently can affect you physically in many areas, harming your liver, fertility, heart, digestive and nervous systems,” says Powles. “It can also increase your chances of developing various cancers, including mouth, bowel and liver.”
Because the liver is where alcohol is processed, excessive consumption can cause conditions such as fatty liver disease, hepatitis, cirrhosis and liver failure.
“[High-intensity drinking] can also increase blood pressure and strain the heart, leading to potential heart rhythm abnormalities or even heart failure,” Debar says. “Over time, it can contribute to brain shrinkage and permanent damage, especially in younger people whose brains are still developing.”
How to avoid high-intensity drinking
Our experts agree that if you want to cut down on your drinking this Christmas, start by working out your ‘why’.
“Getting to grips with your reasons for doing this will help you to focus on the positives and stay motivated,” Piper says. “Whether you’re sick of hangovers, want to save money, have a health and fitness goal or purely want to drink more mindfully throughout the festive period, it can be helpful to write down your reasons to help keep you motivated.”
And if in doubt, Powles says, ask for help: “It’s important to seek support if your relationship with alcohol is affecting your health. Reach out to your GP or local support service who will be able to advise on next steps.”
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