Content

• To step
• Part 1 of 3: Preparing for a night out
• Part 2 of 3: Drink responsibly
• Part 3 of 3: Take care of your safety

Going out with friends can mean having a good time. But if you don't prepare, it can lead to bad choices, a hangover, or worse. To get ready for a night out, keep the 3 Bs in mind: Prepare, Create a Picture of the Night, and Control Yourself.

To step

Part 1 of 3: Preparing for a night out

1. Make sure you are well rested in advance. You probably aren't going to get much sleep on the evening itself. Maybe you end up with the band at an after-party or do karaoke with the DJ's aunt. Either way, you probably won't go to sleep early. Drinking also gets in the way of your REM sleep, so you probably won't get any rest when you finally go to bed. It is therefore essential that you rest a lot before going out.
   • If you know that you are going to be down well this weekend, make sure you get enough sleep in the days before to prepare.
2. Plan to start walking at the right time. A night out can disrupt your concentration, problem-solving skills and complex tasks well beyond. For example, if you drink more than five drinks in an evening, this can have a negative effect on your brain and body for up to three days. If you want to go out, it is better not to choose an evening just before a test, an important project, etc.
   • Taking a break now and then when it comes to stepping as an activity can also be a good idea. For example, you can designate one weekend per month as an alcohol-free period, to rest and recover.
3. Eat well in advance. If you start drinking on an empty stomach, you will notice the effects of the alcohol much faster, which can mean that your night ends faster than you would like. If you eat well and drink plenty of water before going out, your body will absorb the alcohol you drink much more slowly.
   • Eating beforehand will make you less likely to get drunk, but your body will eventually process all the alcohol. In other words, you will experience the effect of the alcohol, but not so quickly.
   • Good choices that you can eat and drink in advance are bread, meat, cheese, pasta, milk, etc. (this type of food is digested slowly and / or contains a lot of protein).
   • By continuing to eat protein-rich snacks while drinking, you also ensure that your body absorbs the alcohol more slowly. If you can, take healthy snacks with you in your backpack, purse, or in your pocket, in case you need a snack to slow down the alcohol absorption.
4. Make a plan. Alcohol can impair your ability to make good decisions, so it's a good idea to make a plan for the night you go out. Make sure you and your friends agree when and where you will go and when you will go back. Make sure everyone has a safe way to get home at the end of the night. By adhering to such a plan, you ensure that no one gets lost or separated from the group, and ends up in a dangerous place or predicament.
5. Arrange transportation. If anyone needs transportation during that evening, agree who will drive, or arrange for a taxi or other form of public transportation to be arranged.
   • Protect yourself and others. Don't drink and drive at the same time.
6. Leave your valuables at home. It is very easy to lose things if you have been drinking alcohol because booze can impair your judgment as well as your short-term memory. Bars, clubs, and other locations can also be very busy, increasing the risk of loss and theft. To avoid this, leave unnecessary valuables at home and keep a close eye on your personal belongings, such as a purse or bag.

Part 2 of 3: Drink responsibly

1. Control yourself. Drinking too much too quickly is a sure way to ruin an evening. If you have had too much to drink in a short time, you may not realize how much alcohol you have eaten and you will feel ill or worse afterwards. Not having more than one drink every hour gives your body time to absorb the alcohol so you don't get too drunk too quickly.
   • Remember that not all drinks are the same. A beer, a glass of wine and a glass of spirits have more or less the same alcohol percentage. However, if you want to keep track of how much you drank, keep in mind that the alcohol content of the different drinks can vary greatly. Top-fermented beers, for example, can contain twice as much alcohol as regular beer.
   • If you drink mixes, make sure they are made by someone you trust and that they are not too strong.
   • Alternating between drinking alcohol and water helps to keep your water level and to avoid getting drunk quickly. Remember, "Drink in moderation and not too quickly!"
2. Do not drink too much. Going out for drinks with friends can be a lot of fun when everyone is safe. It can seem funny for someone to sleep drunk in a stranger's driveway in someone else's clothes. It's important to realize that drinking too much can be dangerous and even deadly.
   • Women are recommended to drink no more than four drinks at a time and men no more than five.
   • If you drink at a high altitude, keep in mind that your body may have a lower tolerance to alcohol.
   • Do not participate in boozing and drinking games. These activities can cause you to drink too quickly, lose control, get sick, or even get alcohol poisoning, which can be fatal.
   • If you are concerned that you are drinking too much, or too quickly, you can go to the pub or the party later, for example. That way you have less time to drink. You can also start or switch to soda at some point in your life so that you drink less alcohol.
3. Drink lots of water. Drink plenty of water before, during and after going out. This helps to spread your alcohol consumption so that you don't drink too quickly. Alcohol dehydrates you when it is absorbed into your metabolism, and this can cause a hangover. Replenishing the lost fluids with water during the evening and the next day will help ward off the dreaded hangover feeling.
   • Many bars have pitchers of water so you can pour yourself. Make sure you know where it is quickly and make frequent use of it.
   • If you are at home or at a party, keep a bottle of water on hand so you can keep drinking water all evening.

Part 3 of 3: Take care of your safety

1. Make use of the buddy system. Dating friends you trust can help each other stay safe. Make sure everyone knows what the plan is for that evening, stick together and make good choices.
   • Even if no one gets behind the wheel, you can still appoint someone to stay sober that evening. This person can help make sure everyone stays together and is safe.
   • If there are at least two people staying sober that night (e.g. those driving), this may be a bit more fun for them, as there won't be just one person not drinking.
   • You and your friends can take turns not to drink on the different night out.
2. Stay away from trouble. Before the group goes out for a night, it is important to make a plan with all of them where you will go, who will be there, and how everyone will get home safely. If you see anything that looks suspicious during that night, stay away from it. Things to watch out for and stay away from include:
   • Pub fights
   • Suspicious individuals
   • Dark, isolated areas
3. Know what you are drinking. Do not leave your drink unattended or accept drinks from strangers. That way you can be sure that the drink has not been "boosted" with drugs or any other substance.
4. Do not combine alcohol and drugs or medicines. The effects of alcohol can be enhanced when combined with other substances, including prescription medications. You also may not know the effect of the combination of alcohol and other substances on you, which can make it more difficult not to lose control of your actions and stay safe.
5. Stay away from the "beer viewer effect". Alcohol can lower your inhibitions and also make it more difficult for you to make good decisions. Make sure you can trust the people you date and avoid making decisions that you will later regret.
   • Prepare to have safe sex if that is part of your plans for the night.
6. If something goes wrong, contact the police or other authorities. Even if you are drunk or drinking while a minor, seek help if someone is injured, unresponsive, becomes violent, or appears to be a danger to themselves or others. Wise authorities are more concerned with making sure people are safe and protected than with who is drinking what.