1. Keep Your Drinks In the Single Digits
It’s easy to rack up a ton of drinks when you’re out at the bar—you’re too busy having a good time to keep count of each one you order. But Carolyn Brown, R.D., a nutrition counselor at Foodtrainers, advises keeping your drinks to 10 or less each week. Your body will seriously thank you for abiding by this rule because overdoing it can negatively affect everything from your brain to your muscles to your heart to your penis.
2. Stay Hydrated
Brown recommends drinking one glass of water or seltzer between every alcoholic drink you have for the night. No more waking up the next morning feeling like you were run over by a tractor-trailer.
3. Avoid Sugary Mixers
Vodka cranberries, rum and cokes, gin and tonics—anything with juice, soda, or tonic water is out. Consuming too much sugar doubles your risk of heart disease, leads to weight gain, messes with your liver, is bad for your teeth. According to the American Heart Association, men should limit their sugar intake to 36 grams (9 teaspoons) of added sugar a day. However, if you need to work up to totally nixing these sugary mixers, adding a splash won’t hurt.
4. Eat Before a Night Out, Not After
Though it may be tempting to hit up that taco truck, you’re more likely to overeat when you’re less than sober. “Beer munchies have never ended well,” says Brown. (Check out the Metashred Diet from Men’s Health for healthy and delicious foods to eat before you head out for the night.)