Daily Cocktail Consumption: What Happens to Your Body
The Hidden Risks of Nightly Cocktails
If you enjoy unwinding with a cocktail every night, it's important to understand the potential health consequences that come with this habit. While many people associate drinking with relaxation and socializing, emerging research suggests that even moderate alcohol consumption can have significant negative effects on your body.
Key Points to Consider
Cocktails often contain added sugars, which can lead to various health issues. Additionally, there is growing evidence that alcohol may not offer any real health benefits. Experts recommend limiting or avoiding alcohol to reduce the risk of heart disease, cancer, and dementia.
According to a 2025 Gallup Poll, 54% of Americans report drinking alcohol at least occasionally. This is a decrease from the 62% reported in 2023. Many experts believe this shift may be due to more awareness about the risks associated with alcohol. Even if you try to make your drinks healthier by adding vegetables, mixed drinks are still far from being a superfood.
If you regularly enjoy a happy hour or a nightcap, it's worth considering how these habits might affect your long-term health.
Potential Health Effects of Alcohol
Pictured Recipe: Lemonade Mimosas
It May Increase Your Risk of Heart Disease
Despite its reputation as a heart-healthy drink, alcohol may actually harm your cardiovascular system. A study involving 107,485 people over 14 years found that consuming just 12 grams of alcohol per day (about one standard drink) was linked to a 16% increased risk of developing atrial fibrillation, an irregular heartbeat that raises the chances of stroke and heart failure.
George F. Koob, Ph.D., director of the National Institute on Alcohol Abuse and Alcoholism, notes that while the risks for most people after one drink are low, they aren't zero for everyone. It's difficult to determine who might be at risk from even small amounts of alcohol.
It May Increase Your Risk of Dementia
Alcohol affects brain health and function, potentially increasing the risk of dementia. As a biochemical toxin, alcohol bypasses normal biological functions and enters the brain directly, disrupting neurotransmitters and sedating parts of the brain necessary for normal function.
Dustin Moore, Ph.D., RDN, a nutrition professor at Cal State Long Beach, explains that long-term exposure to alcohol can permanently alter brain signaling chemistry, which may contribute to the development of dementia. A 2025 study supports this, suggesting there is no safe amount of alcohol when it comes to brain health.
It May Disrupt Sleep
More than one-third of Americans don't get enough sleep, defined as at least seven hours a night. While a nighttime cocktail may induce drowsiness, it ultimately harms sleep quality. According to Koob, alcohol shortens the time it takes to fall asleep but disrupts sleep architecture and promotes early waking.
A 2018 study showed that one or two servings of alcohol before sleep disrupt the nervous system, reducing the body's ability to relax during sleep. A 2025 review further reinforces these findings.
It May Cause Weight Gain
Weight gain involves many factors, but regular alcohol consumption can add extra calories to your diet. A study on adults in Spain found that alcohol intake was a predictor of weight gain during the COVID-19 lockdowns. Alcohol contains 7 calories per gram and can be converted to fat if not used by the body. Many cocktails also contain high levels of added sugar, such as frozen drinks, tonic-based drinks, mojitos, whiskey sours, and espresso martinis.
It May Increase Your Risk of Certain Cancers
The news about alcohol and cancer isn't good. There is no perfectly safe level of alcohol consumption, particularly concerning cancer risk. According to a 2020 article, 87,000 cancer cases each year are linked to alcohol use, including esophageal cancer, breast cancer in females, and colorectal cancer.
Even one or two drinks per day can increase the risk of female breast cancer. The American Institute for Cancer Research recommends avoiding alcohol for cancer prevention. In 2025, the U.S. Surgeon General issued an advisory warning that alcoholic drinks should carry cancer warnings on the label.
Nutrition Facts
| Nutrient | 1 vodka and soda | 1 frozen margarita |
|---|---|---|
| Calories | 133 | 274 |
| Total Carbohydrates | 0 g | 36 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 0 g | 36 g |
| Protein | 0 g | 0 g |
| Total Fat | 0 g | 0 g |
| Saturated Fat | 0 g | 0 g |
| Sodium | 36 mg | 459 mg |
| Alcohol | 19 g | 18 g |
Should You Drink Cocktails for Better Health?
Traditional cocktails are often loaded with added sugars, and the idea that alcohol has health benefits is becoming less supported. However, alcohol remains a part of social life. If you still want to enjoy a drink without the negative effects, consider mocktails. You can find them at local stores or order them at restaurants. If you're hosting, offer guests a tasty mocktail instead.
Need Support?
If you or someone you know is struggling with alcohol misuse or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 800-662-4357 for information on support and treatment facilities in your area.
Our Expert Take
Whether or not to drink is a personal choice, and you'll need to weigh the risks against the perceived benefits. According to the U.S. Surgeon General and recent research, there is no safe level of alcohol consumption. If you decide to cut back or eliminate cocktails, switching to mocktails is a great option. Alternatively, try sparkling water with fruit and herbs, like mint and cucumber or lemon.
Frequently Asked Questions
Are cocktails bad for your health?
Besides typically being loaded with added sugars, "research suggests that there isn't a perfectly safe level of alcohol consumption," says Koob. Regular consumption of alcohol can increase your risk for heart problems, cancer, sleep issues, addiction, and more.
Which cocktail is the least healthy?
Any heavily sweetened drink high in added sugars and cocktails with a high amount of alcohol will be the least nutritious. With that said, no safe level of alcohol has been established, so we can't claim that any cocktail is more or less healthy.
Is drinking one cocktail per day bad for you?
Yes. According to the World Health Organization, no amount of alcohol is safe because it's been linked with at least seven types of cancer, including bowel cancer and female breast cancer. In addition, there are people who should avoid alcohol completely for other reasons, including those who are recovering from an alcohol use disorder or are unable to control the amount they drink, as well as pregnant women, those who may become pregnant, and individuals who have certain medical conditions or are taking prescription medications that might interact with alcohol.