How to Enjoy Football Without Alcohol

Sadly, alcohol and sports have become synonymous with each other in many countries throughout the world.

Football in particular has bred a culture of drinking during matches, with inebriation, anti-social behaviour, and football hooliganism becoming normalised.

In 2024, alcohol was the highest risk factor for death, ill-health and disability among 15 to 49-year-olds across the UK.[1]

However, there is growing evidence that the younger generations are drinking less.

A recent YouGov study found that 44% of 18 to 24-year-olds drink alcohol alternatives.[2]

For many, having a beer while watching the match is a habit that’s been built over decades, but it doesn’t need to be this way.

If you’ve recently become sober, or you simply want to cut down, there are a few ways you can make football season fit your new lifestyle.

Baby Steps

A sober woman in a football shirt smiling and looking to the side

Alcohol Change recommends starting small if you feel alcohol could be a big temptation.

Try watching the match with another person who won’t be drinking.

If you’ve grown used to drinking with friends at the pub, you might have to think outside the box.

Once you begin to look, you’ll likely find that there are lots of other people around you who don’t drink.

Create a Drink-Free Atmosphere

Although there’s a long history of drinks and footy, there’s no reason why the two must go hand in hand.

The good news is that you can still enjoy all football has to offer without the beers.

Hosting your own event gives you more control over who you’ll see, whether they’ll be supportive and what kind of triggers you’ll have to contend with.

Hosting an event can also help you build bonds with your kids or older family members who are fans, which can lead to more enjoyable sober events in future.

Be Selective

If you do decide to go to another person’s house or sit in the pub, think hard about which events you can safely attend, and which might be a negative experience.

If you’re not ready to explain to people why you’re not drinking, or you feel you could be persuaded by certain characters, it may be best to give certain events a miss until you feel ready.

Keep a Soft Drink in Your Hand

When dropping a physically-addictive habit like drinking or smoking, the behavioural aspects are just as important as the chemical ones.

Going through the motions of the behaviour while switching alcohol for a soft drink can give your brain the fix it needs, and stop you from thinking about the real thing.

A 0.0% beer or other replica can make the switch easier, as you get to engage in the same taste without the alcohol.

Create New Traditions

If you’re used to doing a celebratory shot after each goal, it can feel like your rituals have been taken away when you go teetotal.

Some alternative goal traditions you could try:

Do a shot of non-alcoholic drink
Make up a goal dance with your kids or young family members
Do a set of push ups

Set Your Boundaries

You may find well-intentioned people try to encourage you to have a drink.

Having a pre-prepared explanation or excuse can help you not to give in to pressure in the moment.

Have an Exit Plan

If you decide to watch the match at the pub or another person’s house where the drinks are flowing, it’s okay to take a time out.

Decide what your boundaries are and stick to them.

Going for a walk can clear your head, and help you to feel in a better headspace to make the right decision when you go back in.

Focus on the Present

Watching football sober can help you to be more mindful of the match.

Connect with the feelings you experience – good and bad. Processing these emotions with a clear head can help you to feel happier in the long run.

This can avoid feeling overwhelmed by pride or disappointment, and in turn stop you from getting into fights with other fans over something minor.

Research shows us that accepting your emotions rather than rejecting or numbing them with alcohol can result in better psychological health.[2]

Try to Find New Reasons to Enjoy Sober Football

After the match, consider if there were things you preferred. This could be:

Waking up without a hangover – a fresh head while everyone else is suffering the next day can feel like an extra win
Remembering the whole match – alcohol dulls our senses and makes us forget, so being sober can mean you catch more of what’s going on and remember it the next day
Not having to deal with drunken hooliganism – football fans do have a reputation for getting inebriated and starting brawls, which is one piece of British culture we could all do without
Saving money – buying drinks out can be really expensive, and some people even end up forking out for a hotel so they can drink during a stadium match. Having the wits about you to get home at the end of the night can give you a little extra in your bank account at the end of the month
Not missing the game while queueing for the bar or toilet – drinking and the effects of drinking can be a big distraction from the football, so when you go without alcohol, you can end up actually focus on the match
Enjoying post-game analysis – the match isn’t over when the whistle blows, so instead of embarking on a night you might regret, discuss the highlights

More Ways to Enjoy a Sober Match During Football Season

Find an accountability partner – this is someone in recovery that you’re accountable to. Having someone to help you, accompany you to events and check in with you can make you more likely to stay in recovery[4]
Be honest with friends and family about your goals – opening up and being honest can avoid any confusion about your drinking status. More often than not, they’ll be supportive and help you to feel included without the drink
Get the snacks ready – prepare some good party snacks, start hungry and keep your hands busy with eating
Join a fantasy football league – this avoids having to be physically present, and is a good way to celebrate without alcohol

At first, it can feel a bit strange experiencing footy ‘first times’ without a drink.

Whether it’s your first sober match at home or trip to a major stadium, you might find yourself feeling a slight void.

However, habits get easier over time.

The more you engage in football sober, the more alcohol will become an afterthought rather than the main event.

Although it might seem unbelievable, many people have given up alcohol and found that football was even more enjoyable once they learned how to enjoy it sober.[5]

Where Can I Get Help for Alcoholism?

To get more help and resources for recovering from alcohol misuse, make an appointment with your GP.

They’ll be able to point you towards all of the alcohol harm-reduction and recovery groups that are available in your area.

Your council website should also have a list of local addiction help and support.

Check out the following charities for free alcohol guidance for you and your loved ones:

Alcoholics Anonymous (AA) – a free support group for people addicted to alcohol. This twelve step approach teaches abstinence and provides peer support
Al-Anon Family Groups – a support group for family members to show support, receive help and learn how to help loved ones who have alcoholism
Change Grow Live – resources and advice about drugs and alcohol
We Are with You – meetings and resources for recovery from drugs and alcohol
Adfam – an online message-board and local support groups for drug and alcohol support
National Association for Children of Alcoholics (NACOA) – a free, confidential telephone and email helpline for children of alcohol-dependent parents
SMART Recovery – help to determine if your drinking is a problem, build motivation to change and receive tools and techniques

The NHS website also offers lots of information and useful links to organisations that can help.

How Do I Know if I Need to Go to Rehab for Alcoholism?

The NHS recommend that you may need help if:

You often feel the need to have a drink
You get into trouble because of your drinking
You think your drinking is causing you problems
Other people warn you about how much you’re drinking[6]

What is Rehab for Alcoholism?

Rehab for alcoholism comes in many forms, so you can find treatment that suits you.

Residential Treatment for Alcohol Addiction

Inpatient rehab is a residential addiction recovery facility covering around-the-clock treatment and security.

Here you’ll live at rehab while undergoing detox and medication (if necessary) to treat your alcohol withdrawal symptoms.

Residential rehab is available on the NHS through a referral, but public funding for these services is stretched and you will need to meet specific criteria.