75 Hard Alcohol Rule: What It Is, What Counts, and How to Stick to It

• Written by Sep, 11 2025
• 0 Comments

If you typed this into search, you already know the punchline: 75 Hard means zero alcohol. What you want is the fine print. Does a non-alcoholic beer count? What about red wine in a stew? And if you slip once, do you really restart? Here’s the simple, no-waffle breakdown so you can stop guessing and stick the challenge without torpedoing your progress at day 42 because of a sneaky kombucha.

TL;DR: The 75 Hard alcohol rule, defined clearly

75 Hard alcohol rule = absolutely no alcohol for 75 consecutive days. No exceptions, no “just one,” no “special occasions.” If you drink, you restart at day 1.

• What counts as alcohol? Anything with measurable alcohol by volume (ABV) that you drink, even tiny amounts. Don’t overcomplicate it: if it’s made to be an alcoholic drink, it’s out.
• Non-alcoholic drinks: If it’s 0.0% ABV, you’re fine. If it’s up to 0.5% ABV, that’s a grey area-75 Hard is zero-tolerance by design, so the strict approach is to avoid it.
• Food cooked with alcohol: The program is about mental toughness and clear lines. While some alcohol cooks off, not all does. The strict approach is to skip it.
• Slip-ups: Any amount is considered a fail. The program’s creator, Andy Frisella, is explicit: restart.
• Why the hard line? Alcohol can blunt recovery, sleep, and fat loss, and the challenge is about discipline under obvious social pressure.

Context: 75 HARD was introduced by Andy Frisella in 2019 as a mental toughness challenge, not a fitness plan. It’s a binary rulebook. If you want flexible, pick a different program (I’ll compare options below).

How to follow the rule for 75 days: steps, scripts, and safeguards

White-knuckling through social drinking rarely works. Build friction between you and the first sip, and reduce friction for better choices. Here’s a step-by-step plan that fits real life. I live in Brisbane, and these moves work through footy finals, work dos, and BBQ season.

1. Decide your line in writing. Write one sentence: “I don’t drink alcohol in any form for 75 days-no exceptions.” Put it on your phone notes and your fridge. Visual reminders help when your willpower dips at 8:30 pm.

2. Pick your exact rule for NA options. Choose one of these and stick with it:

   • Ultra-strict: Only 0.0% ABV drinks (some “non-alcoholic” beers and wines are actually 0.5%).
   • Strict: Avoid all NA beer/wine because they mimic the ritual of drinking and can trigger cravings.
   • Moderate (not program-pure): Allow up to 0.5% ABV, but be warned-this is a compromise and not in the spirit of 75 Hard.

3. Stock your decoys. Make the good choice easy:

   • Soda water with lime, sugar-free tonic, iced herbal tea, cold brew, ginger beer (non-alcoholic), kombucha (check the label; many are under 0.5%).
   • At home: chilled glasses, fancy ice, citrus slices, bitters-free mixers.
   • Out and about: learn the menu. In Australia, most pubs have decent zero-proof options now. Ask for a “lime and soda in a short glass.” Looks like a drink; no questions asked.

4. Use a two-line script for social pressure. It works because you don’t overshare:

   • Line 1: “I’m off alcohol for 75 days.”
   • Line 2: “I’ll grab a soda and lime-do you want one?” (Fast pivot, no debate.)

5. Audit your triggers. The urge usually hits in the same spots:

   • Time: after 6 pm, after tough days, or Sunday sessions.
   • Place: kitchen bench while cooking, the couch, your local.
   • People: that one mate who hates sober company.

   Pre-game those moments. Change the playlist, go for a 10-minute walk after work, chew gum while you cook, or call someone who supports you.

6. Swap the ritual, not just the drink. Your brain wants the routine. Keep the stemmed glass or the cold can, change the contents. Pour soda into a wine glass, add berries and mint. Rituals are sticky; use that in your favour.

7. Set clear house rules. If you share a place, ask for a “dry zone” for 75 days. Put alcohol out of sight. Eye-level items get consumed more-no surprise there.

8. Build an if-then plan for invites. Example: “If the team goes to Friday drinks, then I’ll arrive late, order soda and lime, stay 45 minutes, and bounce.” Short windows reduce decision fatigue.

9. Track the streak. Use a calendar or habit app. Seeing day 37 helps you protect day 38. If you’re also doing the full 75 Hard, tick your other tasks beside it for momentum.

10. Sleep early the first 10 days. Early nights reduce cravings. Alcohol messes with REM sleep; when you cut it, your body sometimes over-corrects. Let it settle. Good sleep is the domino that knocks down the rest-better workouts, better food choices, less stress hunger.

Why the zero rule matters: alcohol can reduce muscle protein synthesis, impair glycogen replenishment, and fragment sleep-none of which you want during a discipline-heavy challenge. Australian guidelines (NHMRC, updated 2020) suggest no more than 10 standard drinks per week and no more than 4 in a day to reduce health risk-75 Hard goes beyond that to train all-or-nothing restraint and remove the “I’ll just have one” loophole entirely.

Examples, edge cases, and pitfalls (so you don’t restart at day 60)

This is where most people trip up. The rule is simple; life isn’t. Here’s how to handle the grey without second-guessing every label.

Common grey areas

• Non-alcoholic beer/wine (0.0% vs 0.5%). In Australia, many “non-alcoholic” beers are 0.0%, but some are up to 0.5% ABV. The strictest 75 Hard interpretation says don’t drink anything with ABV. If the label shows any percentage above 0.0, skip it.
• Kombucha. Most commercial brands sit below 0.5% ABV; some can creep higher if left warm. If you want a clean pass, choose brands that state 0.0% or avoid kombucha during the challenge.
• Cooking with wine/beer. Heat reduces alcohol but doesn’t always remove it fully. The exact amount left depends on cooking time and method. If you’re following 75 Hard as written, replace wine with stock, vinegar, or grape juice while you’re on the challenge.
• Fermented foods. Sauerkraut, kimchi, soy sauce-these may contain trace alcohol from fermentation, usually negligible and not consumed as a beverage. Most people allow these. If you’re unsure, keep them and ditch any product you’d typically pour into a glass.
• Mouthwash or extracts. These can contain alcohol but aren’t beverages. The spirit of the rule targets drinking alcohol. If you’re ultra-literal, use alcohol-free mouthwash and glycerin-based vanilla extract to avoid doubt.
• Medications. Some cough syrups contain alcohol. If you need medication, you need medication. Choose alcohol-free formulations when possible and talk to a pharmacist if you’re concerned.

Scenarios you’ll likely face

• Work drinks on a Friday. Order a soda and lime in a short glass the moment you arrive. Holding a drink stops the “What are you having?” loop before it starts. Give yourself a leave time (e.g., 45-60 minutes).
• Dinner parties. Bring a zero-proof option you actually enjoy. I like soda water with blood orange and mint-looks festive, no drama.
• BBQ with old mates. Show up with your own esky and park it near you. People respect “I’m doing a challenge.” If they push, change the topic to footy finals or the playlist.
• Travel. On planes, go for sparkling water or tomato juice. In hotels, ask to have the minibar emptied or request no alcohol stocked. Jet lag + minibar is a classic slip combo.

Pitfalls to avoid (the big four)

1. “It’s only 0.5%-that’s basically nothing.” The point is the line, not the ethanol amount. Once you blur it, it’s easier to blur other rules too.
2. “I cooked it, the alcohol’s gone.” Not always. If you need a clean conscience, swap the ingredient. Your future self won’t miss it.
3. “I’ll make up for it with a longer workout.” That’s not how 75 Hard works. A miss is a restart. Protect your streak instead.
4. “I don’t want to be rude.” Your health and goals are not rude. Most hosts are relieved when you make it easy: “I’m off alcohol; lime and soda is perfect, thanks.”

Why the rule exists (evidence in plain English)

• Sleep: Even small amounts of alcohol fragment sleep and suppress REM. Better sleep improves willpower, soreness, and hunger control the next day.
• Recovery: Alcohol can reduce muscle protein synthesis and slow glycogen restoration after training, which blunts progress.
• Calories and appetite: Alcohol adds calories and lowers dietary restraint, which can lead to overeating.

That combo-sleep, recovery, appetite-is why 30-75 day dry periods often feel like “free progress.” You’re removing a block, not adding magic.

Source notes: 75 HARD rules come from Andy Frisella’s program description. Australian standard drink data and risk guidelines are based on NHMRC 2020 advice (10 drinks/week, no more than 4/day to reduce risk). The challenge goes stricter by design.

Quick checks, cheat-sheets, and FAQs

Bookmark this section. It answers 90% of the “does this count?” messages I get, plus the scripts and next steps you’ll use when life happens.

Cheat-sheet: Does it break the rule?

• Beer, wine, cider, spirits: Yes, any amount breaks it.
• NA beer/wine labeled 0.0% ABV: Allowed by strict interpretation.
• NA beer/wine labeled up to 0.5% ABV: Avoid if you want a clean pass.
• Kombucha: Best to avoid unless clearly 0.0% ABV.
• Cooking with alcohol: Avoid during the challenge.
• Fermented foods (kimchi, sauerkraut): Fine.
• Mouthwash/extracts/medications: Not beverages; choose alcohol-free versions when possible.

Heuristics that make choices easy

• Label rule: If the ABV is anything above 0.0%, skip it.
• Ritual rule: If it looks, smells, and pours like alcohol, think twice-it can trigger cravings even if ABV is 0.0%.
• One-step rule: Keep a ready-to-pour zero-proof drink in the fridge so you never stand staring at wine o’clock.
• Exit rule: Decide your leave time before events. “I’m out by 8:30.” It saves you from the 9:15 wobble.

Mini-FAQ

• Can I have 0.5% ABV drinks? The program’s spirit is zero tolerance. If you want no doubt, avoid anything above 0.0% ABV.
• If I drink once, do I really restart? Yes. 75 Hard is binary. If that’s a deal-breaker, consider a different program with flexible rules.
• Is cooking with wine allowed? The strict approach says no. Swap with stock/vinegar/grape juice for now.
• Why is alcohol banned at all? It undermines sleep, recovery, and dietary control-three big levers for progress.
• Can I take alcohol-based tinctures or cough syrups? If you need medication, you need it. Where possible, choose alcohol-free versions and ask a pharmacist.
• Will NA beer trigger cravings? For some, yes. If you’re early in the challenge or have a history of using alcohol to cope, skip NA lookalikes.
• What about a sip for a toast? Still a restart by 75 Hard rules. Hold a sparkling water and join in.

Next steps

• Pick your stance: 0.0% ABV only, or avoid all NA lookalikes. Write it down.
• Set up your environment: Remove alcohol from sight, stock two zero-proof options you enjoy, prep citrus and ice.
• Script your lines: “I’m off alcohol for 75 days. Soda and lime for me.” Practice it once.
• Track it: Put a 75-day grid on your fridge or home screen and tick daily.
• Tell one ally: Pick someone who’ll back you, not bait you.

Troubleshooting by persona

• The social butterfly: Front-load arrivals, set leave times, order a drink the moment you walk in. Offer to be designated driver-it shuts down pressure fast.
• The after-work unwinder: Replace the 6 pm pour with a 6 pm ritual: 10-minute walk, shower, soda in a wine glass, then dinner. Keep your hands busy while cooking.
• The parent with chaos evenings: Prep a big jug of flavoured sparkling water in the morning. When witching hour hits, it’s cold and ready.
• The gym-focused person: Schedule training early; evening workouts raise your bar naturally. Seeing progress is a powerful anti-trigger.
• The traveler: Request minibars be emptied, carry sachets of electrolyte powder, and pick corner seats at bars to reduce rounds pressure.

One last nudge: you don’t need to love the rule-just make it easy to follow. 75 days will pass whether you commit or not. Build a path that carries you forward on your tired days, not just your motivated ones.