- Cocktails often contain added sugar, which can have negative health consequences.
- Evidence is also stacking up against alcohol having health benefits.
- Limit or avoid alcohol to lower your risk of heart disease, cancer and dementia.
If you look forward to relaxing at the end of the day with a cocktail, you’re one of many. According to a 2025 Gallup Poll, 54% of Americans report drinking alcohol at least on occasion. This is down from the 2023 reports of 62% of U.S. adults being imbibers. Experts believe this may be due to more evidence being stacked up against the supposed health benefits of moderate drinking.
And let’s face it. Even if you follow the trend of adding veggies to your cocktail, mixed drinks aren’t exactly a superfood. So, if you’re in the habit of enjoying a happy hour or nightcap regularly, read on to dive into the effects drinking your favorite tipple has on your body.
Potential Health Effects
Photographer: Greg DuPree, Food Stylist: Anna Kelly, Prop Stylist: Christina Brockman
Pictured Recipe: Lemonade Mimosas
It May Increase Your Risk of Heart Disease
Though alcohol has had a reputation as a heart-healthy drink, research is showing that it’s really not so good for your ticker. One study that included 107,485 people over the span of 14 years found that consuming only 12 grams of alcohol per day (about one standard drink) was associated with a 16% increased risk of developing atrial fibrillation, an irregular heartbeat that raises your odds of stroke and heart failure, according to the American Heart Association.
“While the risks of harm after one drink are low for most people, the risks aren’t zero for everyone,” says George F. Koob, Ph.D., director of the National Institute on Alcohol Abuse and Alcoholism, adding that it’s hard to know who might be at risk from drinking even low amounts of alcohol.
It May Increase Your Risk of Dementia
In addition to potentially negatively affecting heart health, alcohol also affects brain health and function, and may increase your risk of dementia. Alcohol is considered a biochemical toxin, and while many toxins are filtered out of our bodies, alcohol bypasses normal biological functions and crosses the blood-brain barrier, going directly into the brain. This disrupts the brain’s neurotransmitters, sedating parts of the brain necessary for normal function, according to Cal State Long Beach nutrition professor Dustin Moore, Ph.D., RDN.
“Evidence suggests that long-term exposure to alcohol can permanently alter your brain’s signaling chemistry, and this is what is suspected to play a role in the development of dementia,” explains Moore. This is supported by research, including a 2025 study, which suggests that there is no safe amount of alcohol to consume regarding brain health.
It May Disrupt Sleep
More than 1 in 3 Americans don’t get enough slumber, defined as at least seven hours a night. A nighttime cocktail may induce drowsiness, but it ultimately won’t do your sleep any favors.
“In general, alcohol shortens the time it takes people to fall asleep but disrupts sleep architecture and promotes early wakening,” says Koob. “To the drinker, it might feel like alcohol is helping with sleep when, in fact, it reduces the quality of sleep.”
Koob points to a 2018 study that has shown that one or two servings of alcohol before sleep disrupts your nervous system to decrease your body’s ability to relax during sleep. And a 2025 review strengthens these findings.
It May Cause Weight Gain
There are many variables involved in weight gain, but if you’re aiming to lose weight and you want to have a nightly cocktail, the habit could add excess calories to your diet, depending on what else you’re eating and drinking that day. One study on adults in Spain found that one of the predictors of weight gain during COVID-19 lockdowns was alcohol intake; the authors pointed out that the reason this may be is that alcohol itself is calorie-dense. Alcohol contains 7 calories per gram, and it can be converted to fat if not used by the body. Many cocktails also pack a lot of sugar, such as frozen drinks (daiquiris, margaritas), tonic-based drinks, mojitos, whiskey sours and espresso martinis. Added sugar also ups the calorie count in cocktails.
It May Increase Your Risk of Certain Cancers
When it comes to cancer risk, the news about alcohol of any kind isn’t good. “There is no perfectly safe level of alcohol consumption, which is particularly true for your risk of cancer,” says Koob.
According to a 2020 article, 87,000 cancer cases every year are associated with alcohol use, including esophageal cancer, breast cancer in females, colorectal cancer and others. Even one or two drinks per day can raise the risk of female breast cancer, the authors point out. That’s why the American Institute for Cancer Research suggests abstaining from alcohol for cancer prevention. The evidence is so strong regarding alcohol and cancer that in 2025, the U.S. Surgeon General issued an advisory warning, stating that alcoholic drinks should carry cancer warnings on the label.
Nutrition Facts
Nutrient
1 vodka and soda
1 frozen margarita
Calories
133
274
Total Carbohydrates
0 g
36 g
Dietary Fiber
0 g
0 g
Total Sugars
0 g
36 g
Protein
0 g
0 g
Total Fat
0 g
0 g
Saturated Fat
0 g
0 g
Sodium
36 mg
459 mg
Alcohol
19 g
18 g
Should You Drink Cocktails for Better Health?
Besides the fact that most traditional cocktails are laden with added sugar, which we know has potential health consequences, the case for alcohol having any health benefits seems to be waning. But let’s face it, short of becoming socially isolated, alcohol is a part of our society. If you still want to hit happy hour or attend that celebration and would like something in your hand other than water, consider switching to mocktails. You can pick up a pack of them at your local store or order one at the restaurant. If you’re staying in or hosting, offer your guests one of our tasty mocktails.
Our Expert Take
Whether or not to imbibe is a personal choice, and you’ll have to weigh the risks against the perceived benefits. According to the U.S. Surgeon General and timely research, there is no safe level of alcohol consumption. If you decide to cut back or eliminate cocktails, switching to mocktails is a great option. Or if you simply want something bubbly, try sparkling water with fruit and herbs, like mint and cucumber or lemon.
Frequently Asked Questions
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Are cocktails bad for your health?
Besides typically being loaded with added sugars, “research suggests that there isn’t a perfectly safe level of alcohol consumption,” says Koob. Regular consumption of alcohol can increase your risk for heart problems, cancer, sleep issues, addiction and more.
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Which cocktail is the least healthy?
Any heavily sweetened drink high in added sugars and cocktails with a high amount of alcohol will be the least nutritious. With that said, no safe level of alcohol has been established, so we can’t claim that any cocktail is more or less healthy.
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Is drinking one cocktail per day bad for you?
Yes. According to the World Health Organization, no amount of alcohol is safe because it’s been linked with at least seven types of cancer, including bowel cancer and female breast cancer. In addition, there are people who should avoid alcohol completely for other reasons, including those who are recovering from an alcohol use disorder or are unable to control the amount they drink, as well as pregnant women, those who may become pregnant and individuals who have certain medical conditions or are taking prescription medications that might interact with alcohol.
