You’ve probably heard people talking about freshers’ week as if it's all about one thing: drinking. But you can rest assured that this isn’t the case. Drinking isn’t as central to university life as it’s made out to be, and it’s possible to make friends alcohol-free.
Before we continue, know that you’re not alone in your choice to avoid alcohol. Whether you’re not drinking at university for medical, religious, or personal reasons or you just don't fancy it, there are lots of others who share your mindset.
To help you navigate not drinking at university, we’ve assembled some tips for enjoying freshers’ week as a teetotal student.
Not drinking at university is more common than you think
While some still view freshers’ as a week-long drinking binge, attitudes are changing. More and more people like you are choosing not to drink at all – and many drinkers are also cutting back.
A 2024 study found that young people are now the most sober age group in the UK overall, with 39% of 18 to 24-year-olds choosing not to drink alcohol at all.
Despite changing attitudes, you'll probably still encounter people who ask about your decision to avoid alcohol. They might be curious about why you're teetotal at uni, but remember that you don't need to justify your decision if you don't want to.
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An active social life at university doesn’t have to rely on drinking. Here are several ways you can socialise at uni without alcohol.
Join societies, clubs and sports teams
Getting involved with societies and clubs is a great way to socialise at university. Attend the freshers’ fair to find out what’s on offer. Not only is joining societies and clubs a fantastic way to socialise but you’ll also develop skills that’ll help you later in your career.
Many unis in the UK, like Birmingham and Newcastle for example, even have sober social societies where you can meet new people and enjoy alcohol-free events with like-minded students.
If you’re struggling to pick between several extra-curriculars, we recommend joining a sports team. You’ll meet new people and build skills while getting some exercise, too.
Get involved in alcohol-free activities
You don’t necessarily have to join a society or club to socialise alcohol-free. Sober activities like hiking, board games, gym classes and bowling can help you bond with your peers. You can even get involved with bar sports, minus the bar: darts and American pool are fun and sociable pastimes.
Socialising doesn’t have to eat into your budget, either. Go for a picnic in the park, watch movies or sports in your flat, explore your local area or discover nature trails to connect with friends for free.
Go to parties
One of the best parts of university is student nightlife and celebrations. Despite the stereotypes about university drinking culture, there are many ways to have a good night out without alcohol. Don’t just take it from us: 83% of people say they don’t have to get drunk to have a good night out.
So, how do you show up at a party and avoid drinking? Bring your own non-alcoholic drinks so you have something to sip on throughout the night, and won’t feel pressured to accept drinks from others. Try out different options to find your favourites: from non-alcoholic prosecco, gin, beer, wine and even Guinness, there's plenty you can go for. Equally, you can't go wrong with soft drinks like cola and lemonade.
If you want to avoid drinking game FOMO, join in and simply sip your soft drink when it’s your turn. Going to parties sober will take some getting used to if you’re new to it, but you’ll be surprised at just how much fun you can have without alcohol.
What to do if someone makes you feel uncomfortable for not drinking
Most of the people you meet will be totally unphased by your choice to not drink. However, you might come across people who don't understand your decision, particularly during freshers' week when everyone's meeting new people for the first time.
If anyone makes you feel weird about not drinking, here's what you can do:
Own your decision in the moment
Choosing not to drink at university is your choice, so you shouldn't be afraid to own it. If you feel like you need a response to someone's question in the moment, say something along the lines of “No thanks, I don't drink” or "I'm not drinking tonight."
Take yourself out of the situation
If someone doesn't accept your response, you can consider removing yourself from the conversation – it sounds like that person isn't worth your time.
Decide how comfortable you feel in the situation and take steps accordingly. Can you leave the conversation to go and chat to someone else? Or, can you call that person out for pressuring you? If you have friends around, could you turn to them?
Do whatever makes you feel most comfortable and safe in the context of the situation. If someone is bothering or harassing you in a bar or venue, you can also go and talk to a member of staff or a bouncer for help.
Talk to your personal tutor
If someone made you feel uncomfortable for not drinking, you may want to talk to your personal tutor about it. Remember, your personal tutor’s role isn’t just to monitor academic progress – they’re also there to support you. Think of meetings with your personal tutor as a safe space to discuss your concerns and ask for guidance when you need it.
Report it to student support services
There's a boundary between asking questions about your choice and pressuring you for not drinking. If someone crosses that line, or their behaviour makes you feel unsafe, you don’t have to put up with it. Consider reporting their behaviour to the student support services team.
Finding your people
The best approach to finding your tribe – whether you drink or not – is to be yourself from the start. Spend time with people who share your idea of what a 'great night' looks like. You'll come across all kinds of people at university, and it doesn't matter who they are as long as you have a good time together.
Navigating university is far from easy, but remember that you’re not alone. While some aspects of freshers’ week may seem alcohol-centric, your decision to stay sober definitely won't stop you from having a good time.
We hope you have a fantastic freshers’ week!
If you or someone you know is struggling with alcohol, help is available. You can access support through your university’s student support services or via alcohol support organisations. The NHS, Alcohol Change UK, We Are With You and Student Minds offer resources and helplines for anyone worried about alcohol problems.
