75 Hard Alcohol Rule – Simple Facts and Easy Tips

If you’re doing the 75 Hard program, one of the biggest questions is the alcohol rule. You’ll hear people say “no booze” or “zero drinks” and wonder if that’s the whole story. Below we break down what the rule actually means, why it’s part of the challenge, and how you can keep it simple.

What the Rule Says

In the original 75 Hard guide, the alcohol rule is clear: no alcohol at all for the full 75 days. That means no wine at dinner, no beer after work, and no cocktail on the weekend. The rule applies to every single day, not just the days you work out. Even a single sip counts as a break.

Why is it that strict? The program is built around mental discipline. Skipping a drink might seem easy, but it tests your ability to stick to a plan when something tempting shows up. By removing alcohol, you also avoid extra calories, hangovers, and the sleepy feeling that can mess with your workouts and reading time.

Tips to Stick to the No‑Alcohol Rule

1. Plan Your Social Events – If you know a party is coming up, decide ahead of time what you’ll drink. A sparkling water with a slice of lime works just as well as champagne in most settings.

2. Swap the Habit – If you usually have a nightcap, replace it with a short walk, a light stretch, or a quick journal entry. The routine change keeps your brain busy.

3. Keep Non‑Alcoholic Options Handy – Stock your fridge with flavored seltzers, herbal teas, or low‑calorie mocktails. Having a tasty alternative on hand makes it easier to say no to the bar.

4. Tell Your Friends – Let the people you hang out with know you’re on 75 Hard. Most friends will respect the choice and may even join you for a sober night.

5. Watch Your Triggers – Notice what situations make you crave a drink. Is it stress, boredom, or a specific venue? Once you spot the trigger, you can plan a different response, like a quick meditation or a phone call.

6. Remember the Goal – Keep the bigger picture in mind. Every day you follow the rule, you’re proving to yourself that you can stick to a tough plan. That confidence builds up and helps you crush the rest of the challenge.

7. Stay Hydrated – Drinking more water not only keeps you feeling full, it also reduces cravings for something “chewy” or “bubbly.” Aim for at least half a liter every few hours, especially if you’re exercising.

8. Use Apps or Journals – Track your daily progress. Seeing a streak of alcohol‑free days can be a powerful motivator to keep the streak going.

Following the alcohol rule isn’t about being strict for the sake of it. It’s about training your mind to stay on track when something easy tries to pull you off course. If you slip, don’t panic – restart the 75 days from the beginning, as the program dictates. The reset is a chance to learn what went wrong and come back stronger.

Bottom line: No alcohol for 75 days, plain and simple. With a few practical habits, you can make it feel natural instead of a punishment. Stay focused, keep your eye on the end result, and you’ll walk away with more than a leaner body – you’ll have a sharper mindset that sticks around long after the challenge ends.