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10 Must-Know Drinking Tips for a Happy (and Hangover-Free) 4th of July Weekend
- Erica Mallery
- Jul 2
- 3 min read
By Erica Mallery | Mindful Drinking Coach + Founder of ShameOver
Let’s be real: long holiday weekends like the Fourth of July are practically made for sunshine, BBQs, socializing… and for many of us, alcohol.
But if you're trying to drink less, avoid hangovers, or just be more mindful this weekend (without ditching the fun), I got you.
Here are 10 expert-approved drinking tips to help you enjoy the holiday weekend while staying safe, social, and sane — PLUS an exclusive 15% off Dry July deal with The Zero Proof and my fan-favorite guide for just $4 this weekend only!
1. Make a Drinking Game Plan
Mindful drinking starts with mindful planning. Before the weekend kicks off, take 5 minutes to decide:
✨ What events are you attending?
✨ When (and how much) do you plan to drink?
✨ What’s your “off” switch?
Plans can (and will) change, but just having one helps reduce impulse drinking and keeps you grounded.
2. Hydrate Like a Pro
For every alcoholic drink, alternate with water or a booze-free beverage. Try:
💧 Sparkling water with cucumber + mint
🍓 Mixed berries in club soda
🧊 Flavored electrolytes if you're sweating it out in the sun (LMNT is my fav!)
Hydration is your BFF — it’ll help you stay alert, energized, and not hungover the next day.
3. Add Club Soda = Instant Spritzer
Want to stretch your wine pour and cut your alcohol intake? Add club soda! 🍷➡️🥂You’ll still get the flavor, but with fewer calories, less booze, and longer sipping time. Bonus: it’s more hydrating, too!
4. Explore Booze-Free Drink Options
Welcome to your Dryish July glow-up! Non-alcoholic drinks are having a MOMENT — and The Zero Proof has some of the best out there. Whether you're into mocktails, spirits, or wine alternatives, there's something for every taste.
🥂 My faves:
🎉 Shop at The Zero Proof and use code LOSETHEHANGOVER to save 15% — valid all of July!
5. Sip + Savor
Slow your roll. Savor every sip instead of chugging.💡 Try timing yourself — how long can you make one drink last? Enjoy your food. Soak in the convo. You’ll likely drink less and feel more satisfied.
6. Know Your “Happy Number”
We all have a tipping point — that magic number of drinks that keeps us feeling good (and not regretful). Figure out yours and stick to it. Write it down. Tell your buddy. Honor your limits.
7. Start Later, End Sooner
Think of your weekend like a marathon, not a sprint. Starting with mimosas at 10am might seem cute until you’re passed out by 3. Try this:
✔️ Show up to events later
✔️ Start sipping after food
✔️ Wrap up earlier (no one’s judging your Irish goodbye)
8. Make a Commitment
Write it down. Tell your partner. Set a reminder. Even something as simple as “I’ll drink less today” can shift your mindset.💥 Bonus: Download my Cutback Like a Boss guide for only $4 this weekend to get step-by-step support in reducing your drinking — without quitting altogether.
9. Find a Booze-Less Bestie
Having a drink-free (or drink-less) accountability buddy makes moderation so much easier.
📱Text each other updates.
💃 Cheer each other on.
👯♀️ Say “cheers” with a mocktail. You’re in this together!
10. Start with Feel-Good Affirmations
Before you hit the party, get your mind right.
🧘♀️ Try a 5-minute affirmation on Insight Timer
💬 Repeat: “I don’t need alcohol to have fun.”
These little moments of intention create big mindset shifts.
Final Reminder: You Don’t Have to Drink to Belong
I get it — the FOMO is real. But remember:
💥 You don’t need alcohol to be confident, social, or fun.
💥 Every time you navigate an event with less (or no) booze, you build more trust in YOU.
💥 Moderation is a skill — and like any skill, it gets easier with practice.
Want to make moderation easier right now?
🎉 Use code LOSETHEHANGOVER for 15% off at The Zero Proof — valid all of July! Grab my Cutback Like a Boss guide for just $4 this weekend only!
Ditch the hangover. Keep the fun. Do Dryish July your way. 💃
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