If you’re going to drink alcohol, learning to drink in moderation can be like having your cake and eating it too. Drinking in moderation can help ensure you stay in control, avoid health and social consequences, and post-hangover regrets (like embarrassing yourself, getting into a fight with your partner, or a DUI charge.)

What is drinking in moderation?  

First, let’s be clear – no amount of alcohol use is good for your health. Unfortunately, recent research studies have debunked the previously held idea that a glass of wine a day could have health benefits. The studies found that the increased health risks outweighed any benefits from the antioxidants in wine. Still – many people want to enjoy drinking and do so in a way that minimizes any health risks to live a balanced, happy life.

Drinking is ingrained into American culture and is a part of the American way of life. People often think, “Everybody drinks!” But a fun fact is that 33% of all Americans haven’t had a drink in the past year (source: CDC.)

The gold standard for moderate drinking is: 

• For men, a maximum of 14 standard drinks per week and less than four drinks per drinking day. 
• For women, it is less than seven standard drinks per week and no more than three drinks per drinking day. 

Having some non-drinking days every week is also important to give your mind and body a break.

What’s considered a “standard drink?”  

1.5oz of hard liquor

5oz glass of wine

12oz beer   

For instance, a man who drinks three drinks on Thursday, Friday, and Saturday, drank nine drinks total for the week, which is in the moderation guidelines. 

A woman who drinks one glass of wine six days per week, or two glasses of wine three days per week, with one non-drinking day, would be considered moderation.

Is moderate drinking for everyone?

Unfortunately, no. People with severe drinking histories, who lose control after a drink or two, or with certain health conditions shouldn’t drink at all. For people in this category, it’s essential to look at themselves as “allergic” to alcohol – similar to how people with celiac disease would avoid bread and other gluten products. If consuming alcohol would put your life, health, or success at risk, why drink at all?

If you do want to drink in moderation and develop healthy drinking habits, here are some tips to consider trying:

• Drink less. For instance, instead of drinking three glasses of wine, drink two. Less is always more
• Be sure to incorporate non-drinking days into your schedule, giving your mind and body a break 
• Pace yourself by drinking mindfully—try to drink at most one standard drink per hour. Why rush?
• Never drink on an empty stomach. Always have food when drinking. Drinking on an empty stomach is like throwing gasoline on a fire. It will hit your bloodstream quickly and could cause you to lose control or get sick. 
• Drink a glass of water between every drink.
• Consider tracking your drinking—write down every drink you have in a journal or drink tracking app. Also, add notes about your thoughts and feelings before every drink.
• Build discipline and have rules or “a code” for drinking. Things like: never driving after consuming alcohol, drinking a glass of water between drinks, stopping at three drinks, and letting people you drink with know you’re cutting back for health reasons. 
• Shots are always a bad idea. If you like to drink hard liquor, drink it slowly in a mixed drink or on the rocks. 
• If you’re married or have a partner, ask them for support. Tell them your reasons for wanting to cut back or drink in moderation, and work on it together. 
• Do some introspection and ask yourself why you drink alcohol. Is it to manage stress? To loosen up socially? Peer pressure? Habit? Finds ways to address the root causes of why you drink.

The bottom line is you can enjoy alcohol in a healthy-ish way if you learn to drink in moderation. Moderate drinking can help you keep the peace in your social and family life and ensure your drinking doesn’t impact your career success. 

Just remember, some people may be better off stopping altogether, and that’s okay! Not everyone needs to be a drinker. And for those who do drink, remember: less is always more. Drinking in moderation is a skill to be cultivated and will take effort and practice. 

If you need support managing your drinking, reach out today.