As the festive season and New Year's Eve draw near, many of us anticipate indulging in alcoholic beverages during celebrations and social gatherings. However, it's becoming increasingly clear that alcohol's impact on our health is far from beneficial. The World Health Organization reported that in 2019, 2.6 million deaths worldwide were linked to alcohol consumption.

This figure encompasses not only fatalities from alcohol-induced conditions such as heart disease, liver disease, and various cancers but also those resulting from alcohol-related incidents like falls, drownings, traffic accidents, and suicides. This data predates the Covid-19 pandemic, a period marked by increased stress and isolation, leading to a rise in alcohol consumption that has persisted.

It's no surprise, then, that the concept of "sober curiosity" has gained traction, with a surge in popularity for sober bars, artisanal non-alcoholic cocktails, and alcohol-free months like Dry January and Sober October. The decision to consume alcohol is a personal one, influenced by individual and family history, tolerance to immediate physical effects (such as loss of control, intoxication, blackouts, or hangovers), long-term health concerns, and even personal taste preferences for alcohol.

One reason individuals might turn to alcohol is its perceived ability to act as a social lubricant. They might claim that it makes them "funnier," "less shy," "more confident," "more outgoing," or "more flirtatious." Dr. Jason Kilmer, an associate professor in psychiatry and behavioral sciences at the University of Washington, discussed this perception on Dr. Sanjay Gupta's podcast, Chasing Life. Kilmer, who has dedicated two decades to studying and preventing alcohol and drug use disorders among college students, highlighted an innovative experiment conducted at the University of Washington's Behavioral Alcohol Research (BAR) Laboratory that challenges the belief that alcohol enhances social interactions.

"Alcohol has numerous effects: it impacts reaction time, motor coordination, and judgment— these are all legitimate pharmacological effects," Kilmer said. "But the social or interpersonal effects attributed to drinking are more a result of our mindset, expectations, beliefs, the environment we're in, and the company we keep, rather than the alcohol itself."

The study involved an intriguing experiment where students aged 21 and over, who had provided consent, were divided into four groups. The first group was informed they would receive alcoholic drinks, and they did. The second group was told they would receive non-alcoholic beverages, which they also received. The real twist was with the last two groups: the third group was told they would receive alcoholic drinks but were actually served non-alcoholic beverages, while the fourth group was told they would receive non-alcoholic drinks but were served alcoholic ones.

Participants in the groups that received alcoholic beverages were given a specific amount of alcohol based on their sex and weight to achieve a 0.06% blood alcohol level, according to Kilmer. "That's a significant dose in one drink; it's three-quarters of the way to the legal limit," he explained. "It's enough to keep someone at a positive blood alcohol level for almost four hours once they reach that peak."

The researchers observed the participants interacting in the BAR lab for an hour, and the results were quite surprising. The reactions of the participants in the two groups where beliefs matched the drinks served were as expected. In the first group, "it resembled a typical college student gathering: the volume increased, and interactions were more frequent," Kilmer said. The second group, without alcohol, was more subdued. "It was a quieter, less interactive group, akin to students who don't know each other well, asked to spend an hour together drinking water," he described.

The "groundbreaking findings," according to Kilmer, were with the last two groups. For those who believed they were consuming alcohol but did not, the group dynamic was quite lively. "The volume increased, interactions were more frequent, tables were pushed together, and they played drinking games with water," he said. "Some even reported feeling physical effects."

The fourth group, which unknowingly consumed alcohol, lacked those social interactions. "They received the alcohol, but none of the expected social benefits occurred," he said. "By the 20-minute mark, everyone was wondering, 'When will this pointless study end?'" Kilmer noted that by the 40-minute mark, when the physical effects of alcohol typically set in—alcohol being a depressant that slows the central nervous system—participants in the fourth group attributed their feelings not to intoxication but to other factors, such as poor sleep, a warm room, or personal clumsiness.

Regarding the social benefits, "they don't originate from the alcohol itself," Kilmer said. "It's likely that the enjoyment comes from being out with friends, away from the stress of work or school."

For those who may still be hesitant to let go of their favorite alcoholic beverages, Kilmer offers five tips to minimize alcohol's harmful effects:

1. Consume less alcohol or abstain entirely. "If someone wants to avoid any unwanted effects, choosing a non-alcoholic option might be the best path," Kilmer suggested via email. If you choose to drink, he recommends alternating each alcoholic beverage with a glass of water to help pace consumption and rehydrate, reducing the chances of a hangover the following day.

2. Rehydrate by drinking water alongside alcohol. "This aids in pacing and rehydration," Kilmer noted, which can also lower the risk of a hangover.

3. Eat before or while drinking. "Alcohol is absorbed more quickly into the bloodstream on an empty stomach, leading to higher blood alcohol concentration," Kilmer said. "Food slows down the absorption of alcohol into the bloodstream," making those nachos not just delicious but also beneficial in this context.

4. Keep track of the number of "standard" drinks consumed, not just the number of empty glasses. "A mixed drink with two measured shots of hard alcohol in one glass is treated by the body as two standard drinks," Kilmer advised. "The same applies to a large glass of wine, which is likely more than one standard drink." In the US, one "standard" drink contains approximately 14 grams of pure alcohol, equivalent to about 12 ounces of regular beer (at 5% alcohol; some light beers have less), 5 ounces of wine (at 12% alcohol), or 1.5 ounces of distilled spirits (at 40% alcohol or 80 proof).

5. Be aware of the role of effervescence. "The more bubbly a drink is, the quicker it gets absorbed," Kilmer said. "This is why people feel the effects of champagne so quickly." The same applies to carbonated mixers; a vodka tonic will affect you faster than a vodka cranberry. This information is particularly relevant when consuming champagne or other sparkling or carbonated beverages at holiday events or office parties.

Kilmer also emphasized the importance of knowing what's in your glass. "If you're genuinely trying to reduce risks or harms, do not accept a drink if you're unsure of its contents," he said, warning that one drink "could be much stronger" if it contains more than the standard serving of alcohol. He also advised against leaving your drink unattended, as there's a risk of tampering.

Kilmer offered two additional tips worth considering. First, plan for safe transportation if you intend to drink. Second, be cautious about mixing alcohol with other substances. "Especially in states where cannabis has been legalized, be mindful not to combine alcohol and cannabis, as the effects can overlap, leading to a drug interaction known as 'potentiation,' where the combined effects are greater than the sum of their parts."

We hope these tips help you stay safe if you choose to drink.