I Tracked Every Sip Of Alcohol Last Year. Here’s What I Learned.

Ever wonder how much alcohol you actually drink in a year?

Most of us have a vague idea, but the reality might surprise you—it certainly surprised me. Last year, I tracked every alcoholic drink I had, no restrictions or goals, just curiosity. The result? 131 drinks.

That number wasn’t shocking on its own, but realizing I was drinking more than I thought made me pause. Tracking gave me a chance to reflect on my habits, health, and the broader impact of alcohol.

Here’s what I learned—and the five drinks I enjoyed most along the way.

Three Key Insights From Tracking My Alcohol Consumption

1. I Drink More Than I Thought (and You Probably Do, Too)

Even with Dry January, I still averaged 11 drinks per month last year.

This taught me how easy it is to underestimate our habits. We don’t just do this with alcohol—it’s the same with skipping workouts, snacking, or endless scrolling.

When we don’t track, these behaviors quietly build into something bigger.Tracking gave me clarity. It reminded me that consistent, small actions—good or bad—impact our health more than occasional big choices.

Awareness is the first step to making intentional changes.

2. You Can Drink in Moderation and Still Thrive

Alcohol doesn’t have to derail your health, fitness, or overall well-being.

Last year, I felt great—physically and mentally. My body composition stayed where I wanted it, my workouts were strong, and I rarely dealt with hangovers.

The key is understanding what moderation means for you. For me, it was staying consistent with habits that mattered—like eating well, exercising regularly, and getting enough sleep. A drink or two (or six) here and there didn’t undermine those priorities because I kept the bigger picture in focus.

To me, that’s the true definition of balance: the ability to enjoy life’s indulgences while still living in alignment with what’s important—your health, your goals, and your values.

3. There Are Two “Right” Amounts to Drink

When it comes to alcohol, there are two “right” amounts: one for health and one for enjoyment / social connection.

For health, the answer is simple: none. Even moderate drinking increases risks for liver disease, heart problems, certain cancers, and poor sleep. The less alcohol you consume, the better your long-term health will be.

For enjoyment and connection, the right amount depends. A moderate amount can enhance relaxation, social bonding, and quality of life if it doesn’t disrupt your energy, sleep, or goals. For me, that balance means a few drinks each month, a few nights of 4-6 drinks each year, and staying mindful of its long term impact.

The goal is to find your sweet spot—where you can enjoy alcohol without compromising your well-being.

How Alcohol Impacts Fitness & Health

While alcohol can be part of some great memories, it’s also important to understand how it affects our health, especially when it comes to fitness and overall well-being.

1. Fat Loss

Alcohol is packed with calories but offers little to no nutritional value. Just one beer or glass of wine can add 100-150 empty calories to your day.

These extra calories can add up quickly and make fat loss harder, especially if you’re consuming alcohol regularly. Plus, alcohol can lower your inhibitions, leading to poor food choices that can further derail your fitness goals.

2. Sleep

A common misconception is that alcohol helps you sleep better. While it might make you fall asleep faster, alcohol actually disrupts your sleep cycles, particularly the important REM sleep phase. This means you might feel groggy the next morning, impacting your energy and performance during workouts.

3. Overall Health/Disease Risk

Even moderate drinking can increase the risk of several long-term health issues, including liver disease, heart problems, and certain cancers.

For those focused on fitness and health, alcohol can also interfere with muscle recovery and endurance. It dehydrates the body and impairs muscle protein synthesis, making it harder to build and repair muscle after a workout.

The Bottom Line:

You can drink alcohol and lose fat. You can drink alcohol and be healthy. However, alcohol offers no health benefits, and the dose makes the poison. 

If you want to learn more about the effects of alcohol on your health and fitness, check out my full article on 27 Facts You Need to Know About Alcohol.

My 5 Favorite Drinks of the Year

Here are five drinks that added a special buzz to some of my favorite moments in 2024.

1. Fireball with the Groom-to-Be on a Bachelor Trip

Splitting a handle of Fireball to kick off a bachelor trip in Key West with the groom-to-be and close friends. The sweet burn was the perfect start to an unforgettable trip.

2. Negroni with Family in Vegas

A $25 Negroni that was worth every sip, in Vegas with family. The drink enhanced the unforgettable moments of laughter and connection as we breathed in cigarette smoke and donated all our money to the slots.

3. Beer at Cowboys Stadium

A cold beer at a Cowboys game—it eased the sting of a 40-point loss to the Lions.

4. Christmas Beer While Watching Wicked

Paired perfectly with Cynthia Erivo’s powerhouse high note.

5. Red Wine in the Outer Banks

Red wine at sunset in the Outer Banks with Kelly, after a wine tasting at a local shop (even though they all tasted about the same to me).

And looking ahead, I know 2025 will bring even more drinking — between weddings, honeymoons, and celebrations with family and friends. And you know what? That’s totally fine! 

When enjoyed mindfully, it becomes a tool for celebrating life's milestones and deepening relationships. After all, the real value lies in the experiences and connections, not the drink itself.

Last Call

Tracking my alcohol this year was eye-opening.

It reminded me that alcohol is part of life, but the key is balance — enjoying it in a way that enhances your life, not detracts from it.

If you’re wondering how to find that balance, I can help. Through my coaching, we’ll work together to figure out how alcohol fits into your lifestyle in a way that supports your goals. It’s not about restriction — it’s about being intentional, making choices that align with what you truly want, and getting more out of life.

If you're ready to take control of your health and fitness — and make mindful choices about alcohol and more — learn more about coaching with me here.

Cheers,

John

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