How to Say No to a Drink: 15 Lines You Can Use

The easiest way to say no to a drink is short, friendly and followed straight away by what you'd like instead: "No thanks, I'll have a soda and lime." You don't owe anyone a reason. But having a few lines ready makes the moment far less awkward, so here are 15, for every situation.

Three rules that make any line work

1. Keep it short. A long explanation sounds like an opening for debate. One sentence sounds like a decision.
2. Ask for something else. "No" leaves the other person with a problem to solve. "No thanks, but I'd love a tonic" solves it for them.
3. Say it like it's ordinary. People take their cue from your tone. If you're relaxed, they move on.

15 ways to say no to a drink

The simple ones

1. "No thanks, I'm good."
2. "I'm not drinking tonight."
3. "I'll have a soda and lime, thanks."
4. "I've already got one." Hold up your glass. It works with anything in it.

The practical ones

5. "I'm driving."
6. "Early start tomorrow."
7. "I'm training for something."
8. "I sleep so much better without it."

The honest ones

9. "I'm taking a break from drinking."
10. "I'm doing a month off." A named challenge such as Dry January or Sober October ends the conversation fastest.
11. "I feel better when I don't."
12. "It wasn't doing me any favours."

The light ones

13. "I've retired. Went out at the top."
14. "I'm the designated adult tonight."
15. "I've used up my lifetime allowance."

What to say when they push

Most people accept the first no. A few don't, usually because your not drinking makes them think about their own. You don't need a better argument. You need the same sentence again.

• "Go on, just one." "I'm good, thanks." Then ask them a question about themselves.
• "Why aren't you drinking?" "Just don't fancy it tonight." True, complete and dull enough to end the conversation.
• "You're no fun." "I'm exactly as fun. Watch."
• Someone hands you a drink anyway. Say thanks, put it down and pick your own back up. You don't have to drink something because you're holding it.

If someone keeps pushing after that, it's about them. Move to a different conversation.

How to turn down a drink in different situations

Work events

Get a soft drink early and keep it topped up; colleagues rarely notice what's in a glass. "Early start tomorrow" is all the explanation a workplace needs.

Dates

Mention it when you're arranging the date, or suggest something that isn't a bar: coffee, a walk, food. How the other person reacts to "I'm not drinking at the moment" tells you something useful about them.

Close friends

Tell them properly, once, away from the pub. Friends who know the reason stop offering - and often turn into your best support.

Family

Tell the host in advance and bring your own drinks. Families run on habit, so expect to repeat yourself at the first couple of gatherings. For the festive version, see our sober Christmas guide.

Set yourself up before you arrive

• Have a drink in your hand within five minutes. People offer drinks to empty hands. See what to drink instead of alcohol.
• Know your exit. Drive, or decide when you're leaving before you get there.
• Tell one person. An ally in the room who knows changes everything.
• Expect it to be a non-event. It nearly always is. Most people are far too busy thinking about themselves.

Common questions about saying no to alcohol

Do I have to explain why I'm not drinking?

No. "No thanks" is a full sentence. Offer a reason only if you want to.

What if I don't want people to know I've stopped?

Then don't announce it. Order a drink that looks like any other - tonic and lime, alcohol-free beer - and the question never comes up.

How do I stop feeling awkward not drinking at parties?

The awkwardness peaks in the first twenty minutes, before everyone has settled in. Arrive with a plan, get a drink in your hand and find someone to talk to. It gets easier every time - the first sober party is the hardest one you'll ever attend. If an urge hits mid-evening, our craving techniques work in the time it takes to step outside.

Is it rude to refuse a drink?

Not if you're warm about it. Thank them, ask for something else and carry on the conversation. What people want is for you to join in, and you can do that with anything in your glass.

Build Your Streak

Related guides

• What to Drink Instead of Alcohol
• Sober Christmas: A Holiday Survival Guide
• What Does Sober Curious Mean?

Safety note: This guide supports your journey but is not medical advice. If you're dependent on alcohol, please consult a healthcare professional before stopping.