After struggling with hangovers during Euro 2020, Daisy Buchanan quit drinking and discovered how to enjoy football matches without alcohol. She shares practical tips for staying sober at the World Cup.
During the summer of 2021, I watched a lot of football, and I drank a lot of rosé. The Euros that year were thrilling for England fans, right down to the nail-biting final against Italy.
I watched every single game, but I remember very little about them - apart from the hangovers. While the nation was in a great mood, I woke up exhausted, fed up and unable to function. At the time, I was in the middle of moving house, and a pounding head is not conducive to being an efficient packer. Again and again I found myself hopelessly surrounded by boxes, furious with myself for overdoing it.
After the quarter-final match against Ukraine, I wasn't smiling about the four goals England scored. I was crying into a crate of saucepans, wondering what was wrong with me. None of my friends seemed to struggle as I did. My husband Dale could make a couple of pints last for the course of a match, then function as usual the next day.
I spent the next year becoming increasingly worried about my drinking, as every hangover seemed to trigger a full-blown existential crisis. In June 2022, I decided it was time to quit drinking for good. Today, after almost four years of sobriety, I've learned how to survive weddings, barbecues, gigs, and festivals on nothing stronger than lemonade. I danced for hours at my 40th birthday party, toasting myself with a glass of Sanpellegrino.
I have gone to the pub and cheered for the Lionesses and the Three Lions while remaining completely sober - and enjoyed every moment. If you are trying to quit or cut down on alcohol, that does not mean you have to sit at home and miss out on the fun of the World Cup. Here are the tips and tricks I have learned so you, too, can enjoy the season hangover-free. Pick your pub wisely.
When I was drinking, I used to find the experience of being in a pub overwhelming. Pubs can be loud, hot, crowded, and full of unpredictable strangers, especially when the football is on. When I quit, I realized some pubs made me want to get drunk as quickly as possible to feel numb and survive the space.
If you are watching a match sober, choose a pub that feels safe and comfortable, one where you know you do not need a big drink to relax. Alternatively, host friends at your home for the game. Find a sober buddy. Initially, the hardest thing about sobriety was feeling isolated.
Sometimes it seemed I was the only person not drinking, and I worried about how I would connect with tipsy people. Being sober during a boozy occasion is hard work, and you need support to stick to the Diet Coke. If you know you will be with a booze-loving crowd, let someone know in advance that you are not drinking and ask for their help saying no thanks to friends brandishing bottles of wine.
Don't tell everyone you are not drinking. I found that if I drew attention to the fact I was off the booze, some people would make it their mission to tease me or tell me I was boring, or do everything they could to persuade me to drink. Over the past four years, I have discovered that if I do not mention my sobriety, almost no one notices I am not drinking.
A sparkling water looks the same as a gin and tonic, and you cannot tell the difference between a zero percent beer and a pint of Heineken. If anyone calls you boring, that says more about them than you. Be adventurous with your drinks. Many pubs and bars are offering a wide range of exciting soft drinks, as more of us are going sober than ever.
Do not feel embarrassed to ask what soft drinks are available. There is a good chance there will be something delicious. If you are a beer drinker, brands like Days, Lucky Saint, and LOAH offer great zero percent options. If you like prosecco, try Nozeco, French Bloom, or even Elton John's zero percent wine range.
Personally, I am a big fan of Momo ginger kombucha. It has an adult flavor but is not too sweet and has a great fiery kick, plus it is good for your gut. Plan your night carefully. Avoiding alcohol is much harder if you are tired, hungry, fed up, or anxious.
If you are planning to enjoy the World Cup without alcohol, it is worth doing some extra planning. Try to get as much sleep as you can, and since England's early stage matches are all past 9 pm, be sure to eat dinner before heading to a pub. Also, consider bringing your own non-alcoholic drinks if the venue allows it, or check the menu in advance.
Another strategy is to set a timer on your phone to remind you to drink water regularly; staying hydrated can help resist the urge to drink alcohol. Finally, remember that the goal is to enjoy the game and the company, not to prove anything to anyone. Sobriety offers a clearer experience, allowing you to remember the match details and the conversations you had.
Over time, you may even find that you prefer being sober at events because you wake up feeling refreshed and proud of your choices. The World Cup is about passion, teamwork, and excitement, and you can experience all of that without a hangover
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