One sip resets the clock. That’s the heart of the alcohol rule in 75 Hard a 75‑day mental toughness program that requires daily habits like two workouts, a diet with no cheat meals, a gallon of water, and zero alcohol 75 HARD Challenge. If booze touches your lips during the 75 days, you start from Day 1 again. No handy loopholes. No “just one glass.”
TL;DR
- 75 Hard alcohol rule: zero alcohol for all 75 days. Any drink with alcohol breaks the challenge and you restart.
- Non-alcoholic options: safest is 0.0% ABV. 0.5% drinks are technically alcohol and risky for the spirit of the rule.
- Cooking with alcohol? Best to avoid. If you knowingly consume it, you’re off-plan.
- Social life: plan scripts, swaps, and exits before events to avoid “just a sip”.
- Slip-up protocol: own it, log it, restart Day 1. That’s the deal.
What the 75 Hard alcohol rule actually means
The rule is simple: absolutely no alcohol for 75 straight days. The creator, Andy Frisella an entrepreneur and podcast host who designed 75 Hard as a mental toughness program Andrew Frisella, states it plainly on his Real AF a podcast where Frisella explains the rules and philosophy behind 75 Hard and the Live Hard program Real AF Podcast: if you drink, you start over. No exceptions, no grace days. The point isn’t just fitness-it’s discipline.
Practically, that means anything with alcohol by volume-ABV the percentage of ethanol in a beverage by volume (e.g., 5% ABV beer) Alcohol by Volume-is off limits. A 5% pint, a 12% glass of wine, a 40% whisky, even a “light” 3.5% lager. If it contains alcohol, it’s a no.
Does 0.0% or 0.5% count? Where the lines are
Here’s where people get tripped up: labels. A lot of supermarket shelves show “alcohol-free” or “non-alcoholic” drinks, but the fine print matters.
- In the UK, common descriptors are: “alcohol-free” up to 0.05% ABV, “de-alcoholised” under 0.5% ABV, and “low alcohol” up to 1.2% ABV (as described in UK government guidance on low-alcohol descriptors).
- Some brands (especially imports) market 0.5% as “alcohol-free” in other regions. That can be confusing if you’re shopping in mixed-stock retailers.
For 75 Hard, the cleanest rule of thumb: if it’s 0.0% ABV, it does not contain alcohol. If it’s 0.5% ABV, it contains alcohol, even if tiny. The program’s spirit pushes you to avoid grey zones that test your discipline. Many challengers choose to skip lookalike drinks entirely (beer-tasting options without alcohol can keep cravings alive), but if you do opt for replacements, stick to verified 0.0% ABV and read the label.
What about non-alcoholic beer beer-style beverages marketed with very low or zero ABV NA beer? If the can says 0.0% ABV, it’s technically compliant. If it says 0.5%, it still contains alcohol-so it would violate the rule. When in doubt, don’t drink it.
What about cooking with wine or spirits?
Yes, alcohol can evaporate during cooking, but not always fully. Depending on the method, a dish can retain meaningful alcohol. Flambé and slow reductions can leave traces. For 75 Hard, ask a blunt question: did alcohol go in? If yes, avoid it for these 75 days. The mindset goal is clarity, not clever chemistry.
Similar thinking helps with kombucha, tinctures, and boozy desserts. Kombucha can range from 0.0% to 0.5% ABV or more depending on fermentation. If you can’t confirm 0.0% ABV, skip it. Tiramisu with marsala? Skip it. Rum-soaked pudding? Skip it.
Why the rule exists: discipline over loopholes
The no-alcohol requirement isn’t there to punish you. It’s there to put your decisions under the spotlight. Alcohol affects recovery and sleep quality, which can derail the rest of the program. Research summarised by sleep medicine bodies shows even small doses fragment sleep and reduce REM. In strength training studies, heavy post-exercise drinking (around 1.5 g/kg) has cut muscle protein synthesis by roughly a third, even when protein is consumed afterward (reported in peer-reviewed sports science journals). The exact numbers depend on dose and timing, but the direction is clear: alcohol pulls you away from progress.
More importantly, saying “no” when it’s inconvenient strengthens the mental muscle the program is built around. You’re proving to yourself that you can keep a promise when it clashes with habits, social pressure, and comfort.
How 75 Hard differs from Dry January and other challenges
You may have done a month off before. This isn’t the same. Dry January a 31-day public health initiative encouraging people to abstain from alcohol in January is great for awareness, but it doesn’t require a restart if you slip. 75 Hard does. That reset rule changes how you plan, shop, and socialise.
| Program | Length | Alcohol allowed? | NA 0.0% allowed? | Slip-up rule | Main goal |
|---|---|---|---|---|---|
| 75 Hard | 75 days | No | Technically yes (0.0%), but many avoid | Restart Day 1 | Mental toughness + discipline |
| Dry January | 31 days | No | Generally accepted | No restart; carry on | Health awareness + reset |
| Sober October | 31 days | No | Community-dependent | Usually flexible | Charity/health focus |
Simple decision rule: does this drink break 75 Hard?
- Check the label for ABV. If it shows any number above 0.0%, it’s out.
- No label? Assume it contains alcohol unless verified otherwise.
- If it’s a dish made with alcohol, skip it for 75 days.
- If it’s a supplement, tincture, or kombucha, verify it’s 0.0% ABV or choose an alternative.
- When uncertain, the safe move is “no”.
Daily tactics to stick to the rule (and enjoy your social life)
Here’s a practical, real-life playbook for the next 75 days.
- Audit your calendar. Flag weddings, birthdays, after-work drinks, and weekends away. Put a plan next to each event: what you’ll drink instead, what you’ll say, how you’ll leave if pressure ramps up.
- Stock your swaps. Sparkling water with fresh lime, diet ginger beer, cloudy apple juice with soda, or 0.0% ABV beers from a brand you’ve checked. Herbal iced tea in a wine glass can look the part without triggering alcohol cravings.
- Script your line. “I’m doing 75 Hard-no booze for 75 days. I’ll grab a 0.0% instead.” Say it early, say it clearly. Most people will move on.
- Own the first round. Offer to buy. You skip the awkward “what are you having?” moment and set the tone.
- Pick a signature. Decide on your go-to order now: “sparkling water, tall glass, lots of ice, lime”. Zero decisions later.
- Arrive fed. A proper meal cuts cravings. Protein + fibre = steadier mood and willpower.
- Time-box your nights. If the vibe tilts toward shots and dares, call your ride, say goodnight, wake up proud.
- Handle curiosity with humour. “Countdown says 42 days left. I’m saving champagne for the finish line.” Short and sweet.
- Keep receipts out of sight. Don’t tempt yourself with old favourites in the house. Give them to a friend or stash them where you won’t see them.
- Track the streak. Tick the day off in an app or notebook. Visual progress kills FOMO.
Edge cases people ask about
- Mouthwash: you aren’t swallowing it, but if it nags at you, buy alcohol-free mouthwash and keep moving.
- Medicinal syrups: choose alcohol-free formulas while you’re on the challenge.
- Communion: if you consume wine, that’s alcohol. Consider non-alcoholic alternatives offered by many congregations.
- Bitters in mocktails: most bitters are alcohol-based. Ask the bartender to skip them.
- Fermented foods: standard yoghurt, kefir, kimchi, or sauerkraut don’t carry meaningful alcohol. Kombucha is the outlier-check 0.0% or skip.
Why zero makes life easier than “just one”
All-or-nothing sounds harsh, but it’s actually simpler. A bright line removes negotiation. No weighing up units, no bargaining with yourself at midnight. You get your drink, enjoy the company, and leave with your streak intact.
For context if you’re UK-based: one unit is 10 ml of pure alcohol. A pint of 4% beer is about 2.3 units; a 175 ml glass of 12% wine is just over 2 units. With 75 Hard, you aren’t “budgeting units”-you’re removing them, which makes decisions clean and quick.
What to do if you slip
- Stop the spiral. Don’t turn a slip into a weekend.
- Mark it honestly: date, time, what happened, why it happened.
- Restart Day 1. That’s the rule you agreed to.
- Patch the hole that tripped you-choose a different venue, switch your arrival time, prep a firmer script, or bring a supportive friend.
- Move on. Your identity comes from the next 75 decisions, not the last one.
Common myths that derail people
- “Cooking burns it all off.” Not reliably. Methods and time matter. If alcohol goes in, skip the dish.
- “0.5% is basically nothing.” Maybe nutritionally, but the rule is about discipline, not millilitres. If the ABV is above 0.0%, it’s alcohol.
- “Just one won’t hurt.” It resets your day counter and your momentum.
- “I need it to relax.” Swap the ritual: hot shower, magnesium flakes bath, box breathing, a night walk with a podcast. Your nervous system will learn new cues.
How the alcohol rule fits the rest of 75 Hard
Zero alcohol is not an isolated demand. It supports the other pillars:
- Recovery: better sleep, lower inflammation, steadier hydration.
- Consistency: fewer missed workouts, fewer “cheat the diet” impulses late at night.
- Clarity: no hazy mornings, clearer reading time, sharper planning.
The program also bans the “cheat meal an off-plan indulgent meal that breaks the chosen diet’s rules.” Alcohol often triggers those. Remove booze, and you remove a common domino.
Quick reference: drinks and dishes at a glance
- Compliant: water, coffee, tea, soda water, diet soft drinks, flavoured seltzers without alcohol, 0.0% ABV beers/ciders/wines verified by label.
- Not compliant: any drink with ABV above 0.0%, 0.5% kombucha, cocktails (mocktails with bitters), boozy desserts, meals cooked with wine/beer/spirits.
- Borderline but avoid: tinctures with ethanol, vanilla extract-heavy recipes, confusing NA labels without ABV shown.
Mindset cues that help
- Identity first: “I’m the kind of person who keeps promises to myself.”
- Micro-wins: pour your chosen drink into a nice glass. Ceremony without consequences.
- Future lock: imagine Day 75. What will you drink, where, and with whom? Save it for then.
- Peer swap: if friends pressure you, invite them to a morning class or hike. Different context, different habits.
How to read labels without a headache
Manufacturers list ABV near the ingredients or legal info box. If it says 0.0%, you’re fine. If it says 0.5% or 1.2%, it’s not fine. If there’s no ABV printed on a “beer-style” or “wine-style” product, treat it as suspect and choose another. Supermarkets often stock multiple NA tiers-go for the one that states 0.0% clearly.
When 0.0% still feels risky
If the taste or smell of beer or wine is a craving trigger for you, give yourself an easy rule: “no lookalike drinks.” There’s no badge for pushing it. Sparkling water and citrus, fresh juices cut with soda, iced herbal teas, or ginger switchels can feel like a treat without pulling your brain back to old patterns.
Why this clarity pays off after Day 75
Most people notice better sleep, calmer skin, steadier mood, and a predictable morning routine. You may also find the social script that used to feel awkward becomes second nature. That confidence carries into work, relationships, and training.
Frequently Asked Questions
Does a single sip really break 75 Hard?
Yes. The rule is binary by design. If you knowingly consume alcohol, you restart at Day 1. That bright line is the point: it removes negotiation and builds discipline fast.
Is 0.5% “non-alcoholic” beer allowed on 75 Hard?
No. 0.5% ABV still contains alcohol. Labels can confuse this by calling it “de-alcoholised” or, in some markets, even “alcohol-free.” For the challenge, stick to 0.0% or skip lookalikes entirely if they trigger cravings.
Can I cook with wine or beer during 75 Hard if it evaporates?
Best to avoid. Cooking doesn’t always remove alcohol completely, and the rule focuses on intent and clarity. If alcohol goes into the dish, choose another meal for these 75 days.
Are alcohol-free spirits and mocktails okay?
If they are 0.0% ABV and contain no bitters or alcohol-based flavourings, they’re technically fine. That said, if the taste or ritual pushes you toward real drinks, swap to simpler options like soda water and citrus.
Does kombucha break the rule?
Many kombuchas sit around 0.5% ABV due to fermentation. Unless the label clearly states 0.0% ABV, treat it as alcohol and skip it during the challenge.
What if I accidentally drink something with alcohol?
The program is about accountability. If you consumed alcohol-even by mistake-the strict interpretation is to restart. Many challengers use that as a powerful lesson to read labels and ask questions upfront.
Is mouthwash with alcohol a problem?
Because it isn’t swallowed, most people don’t count it. If it bothers you or feels like a slippery slope, switch to alcohol-free mouthwash for the 75 days and remove the doubt.
How is 75 Hard different from Dry January?
Dry January runs 31 days and doesn’t typically force a restart after a slip. 75 Hard is 75 days, no alcohol, and any slip resets you to Day 1. The aim is mental toughness across several daily tasks, not just abstinence.
Next steps and troubleshooting
- If you’re starting today: clear your kitchen, stock 0.0% choices, write your go-to order, and plan your next two social events with a script.
- If you’re mid-challenge and anxious about an event: arrive early, order first, keep a drink in hand, and set a leaving time.
- If you’ve reset: block 15 minutes to identify the exact trigger and patch it. Replace the venue, timing, or people if needed.
- If you’re unsure about a beverage: choose something clearly 0.0% or pick a non-lookalike option. The clean choice removes worry.
Final thought: the rule is simple so you can focus on the rest of the work. Say no once, enjoy your night, and wake up on track. Day by day, that’s how 75 becomes done.
References for credibility: Guidance from the program’s creator via the Real AF podcast on “no alcohol, zero exceptions”; UK low-alcohol labelling descriptors from government guidance; sleep and sports physiology findings reported by recognised professional bodies and peer-reviewed journals indicating alcohol’s negative impact on sleep architecture and post-exercise recovery.
Key entities recap for clarity: Alcohol ethanol-containing beverages such as beer, wine, and spirits measured by ABV, ABV alcohol by volume percentage on labels, Non-alcoholic beer beer-style drink labelled 0.0% ABV if alcohol-free, Real AF podcast explaining 75 Hard rules, Cheat meal off-plan meal not permitted in 75 Hard, and Dry January a 31-day alcohol-free initiative.
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