Avoiding Low Blood Sugars While Drinking Alcohol: A Guide for Type 1 Diabetics

At FRIO UK, we know that managing Type 1 diabetes means balancing many moving parts — and sometimes, enjoying a social drink is one of them.
 But alcohol can make blood sugar management tricky, increasing your risk of hypoglycaemia (hypos) both during drinking and several hours later.

That doesn’t mean you can’t enjoy yourself — it just means preparation, awareness, and some smart strategies are key. Here’s what you need to know to stay safe while still having fun.

How Alcohol Affects Blood Sugar

Alcohol interferes with the liver’s ability to release glucose into the bloodstream. When you drink, your liver prioritises breaking down alcohol over maintaining blood glucose levels.
 This can cause blood sugars to drop unpredictably, even hours after you’ve stopped drinking — particularly dangerous overnight when you’re asleep and less likely to notice hypo symptoms.

Before You Drink: Plan Ahead

  • Eat a balanced meal first: A good mix of carbs, protein and fat can help slow down alcohol absorption and stabilise blood sugars.
  • Check your blood sugar: Make sure you start the night at a safe level — not too low and not excessively high.
  • Tell a friend: Make sure someone you’re with knows you have Type 1 diabetes and understands what to do if you experience a hypo.
  • Pack smart: Always carry hypo treatments (like our Fast Acting Glucose sachet Elovate) and keep your FRIO cooling wallet handy to protect your insulin if needed.

While You Drink: Stay Smart

  • Choose drinks wisely: Spirits like vodka, gin, and rum (with sugar-free mixers) are often lower in carbs, but cocktails, sweet wines, and beers can cause a quick spike followed by a sharp crash. Understand what you’re drinking and how it might affect you.
  • Pace yourself: Alternate alcoholic drinks with water or a diet soft drink to stay hydrated and slow down alcohol absorption.
  • Snack sensibly: Regular snacks containing carbohydrates (such as crisps, a sandwich, or a cereal bar) can help maintain steadier blood sugar levels.
  • Keep monitoring: If possible, check your blood sugar regularly or use a Continuous Glucose Monitor (CGM) with alerts set for lows.

After Drinking: Stay Vigilant

  • Check your blood sugar before bed: Aim for a slightly higher target (e.g., 8–10 mmol/L) than usual to reduce the risk of night-time hypos.
  • Have a slow-release carb snack: Foods like wholegrain toast with peanut butter or oatcakes with cheese can help provide a steady glucose release overnight.
  • Set alarms: If you’re using a CGM, make sure low alerts are active. Otherwise, consider setting an alarm to check your blood sugars during the night if you’ve had more than a few drinks.
  • Avoid stacking insulin: Be cautious about correcting a high blood sugar after drinking — alcohol can cause delayed lows, and stacking insulin can make them worse.

Important Reminders

  • Never drink on an empty stomach.
  • Don’t skip your insulin, but be mindful of doses. (You might need to adjust your bolus insulin slightly depending on what you’re eating and drinking — always discuss this with your diabetes team if unsure.)
  • Wear a medical ID such as MedicAlert — even something as simple as a bracelet or digital ID can be life-saving in an emergency. 

Enjoying a drink doesn’t have to mean putting your health at risk — but it does mean being prepared and aware.


 By taking a few extra precautions, you can still have a great time while keeping your blood sugars stable and safe.

At FRIO UK, we’re passionate about helping you live life to the fullest — with the confidence that your diabetes is under control, no matter where your adventures (or nights out) take you.

Stay safe, stay cool, and don’t forget your FRIO cooling wallet!