Yes, you can drink less while watching football and still enjoy every minute of it. The game, the people and the food are what make Sundays fun. The beer just happens to be in your hand at the time. Plan a little and you can cut back, or skip alcohol completely, without feeling like you’re missing out.
That’s true whether you just want to drink less this season or you’re in recovery and need game day to stay sober.
Why Game Day Turns Into Drinking Day
Football is built for drinking. Kickoff to final whistle can run more than three hours, and once you add pregame shows and tailgates, that’s most of a day. Beer ads every break. A friend shows up with a case. A close game cranks up the tension, and win or lose, there’s a reason to drink.
The drinks pile up without much thought. The CDC defines binge drinking as five or more drinks on one occasion for men, or four or more for women. A long afternoon of football can get you there fast. Once you see the setup, you can start changing it.
Tips to Drink Less While Watching Football
Decide your number before kickoff
Pick a limit before the first drink, while you’re thinking clearly, and tell someone. “I’m having two, both in the first half” is a lot easier to stick to than “I’ll take it easy.”
Start with something else
Most people drink fastest early, when they’re thirsty and amped up. Have water, a soda or a non-alcoholic beer first. Then alternate: one alcoholic drink, one non-alcoholic.
Upgrade the alternatives
Non-alcoholic options have come a long way. Stock a good non-alcoholic beer, sparkling water with lime, a pitcher of iced tea or a mocktail you actually like. When the alternative feels like a treat, it won’t feel like settling.
Pace with the game
Tie drinks to the game clock, not to the moment. Nothing until halftime, say, or one drink per quarter at most. You slow down without having to count constantly.
Eat real food
Game-day food is half the fun anyway. Eating before and during the game slows how fast alcohol hits you, and with a plate in your hand, you’re not reaching for a can.
Keep your hands and attention busy
Run the grill. Keep score for a fantasy league. Play catch with the kids at halftime. When you’ve got something to do, you’re a lot less likely to drink out of boredom.
Staying Sober on Game Day in Recovery
In recovery, “drink less” isn’t the goal. Staying sober is. It takes a bit more planning, but it’s very doable.
- Bring your own drinks so you’re never empty-handed, or handed something you didn’t ask for.
- Watch with sober friends, or at least one person who knows your situation and has your back.
- Have your words ready. “No thanks, I’m good” or “I don’t drink” is enough. You don’t owe anyone an explanation.
- Choose your invitations. A family watch party might be fine. A tailgate that starts at 9 a.m. might not be, at least for now. Turning down a high-risk event isn’t failure; it’s wisdom.
- Have an exit plan: drive yourself, and know when you’ll leave if things get loose.
- Call your sponsor or a friend in recovery before and after. A quick check-in can change the whole day.
Rivalry weekends, the playoffs and the Super Bowl deserve extra planning, since big games are common relapse triggers. Build them into your relapse prevention plan.
Start New Game-Day Traditions
Some of the best changes come from building something new, not just taking alcohol away:
- Host a watch party people know for its food or its chili cook-off, not its cooler.
- Watch with your church small group or recovery group.
- Catch a local high school game on Friday night, where alcohol usually isn’t part of it.
- Make it a family day with the kids: snacks, jerseys and a pick’em board on the fridge.
Lots of people find they remember the games better, sleep better that night and wake up Monday feeling human. As 1 Corinthians 10:31 (KJV) says, “whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.” Sunday afternoons included.
When Cutting Back Isn’t Working
For some people, these tips work and that’s that. For others, trying to drink less turns up something harder. Pay attention if:
- You set a limit and blow past it most weeks.
- The idea of a game without drinking makes you anxious or irritable.
- Game-day drinking is causing arguments at home.
- You drink before the party so nobody sees how much you’re really having.
- You feel shaky or sick the morning after, and a drink helps.
Those can be signs that drinking has become more than a habit. Our post on functioning alcoholic signs walks through the warning signs in more detail. If you drink heavily every day, please talk to a doctor before stopping, because alcohol withdrawal can be dangerous.
Christian Alcohol Treatment at Covenant Hills
Covenant Hills offers Christian-based treatment for alcoholism in Orange County, from residential care to intensive outpatient, with care for the physical, emotional and spiritual sides of recovery. Football can be fun again without alcohol running the day.
Call 800-662-2873 for a free, confidential assessment.
Frequently Asked Questions
Can I drink less and still enjoy watching football?
Yes. Set a limit before kickoff, start with and alternate non-alcoholic drinks, eat well and stay busy during the game. You’ll cut back without losing the fun.
How do I stop drinking during the game?
Bring non-alcoholic drinks you enjoy, watch with people who support you, have a simple “no thanks” ready, and start new traditions built around the game instead of the cooler.
What should I drink instead of beer during the game?
Non-alcoholic beer, sparkling water with citrus, iced tea, soda or a mocktail you like. Having something good in hand makes it easier to skip alcohol.
Is drinking every game day a problem?
Not necessarily, but it can be. If you regularly drink more than you plan, feel you need alcohol to enjoy the game, or it’s causing problems at home, take a closer look.
