Hi there. We took a year-end break, but we’re back now.
Drinking alcohol can harm your health. The safest choice is not to drink. If you choose to drink, these tips can help lower your risk of health problems.
Let’s start with how much.
- What is “one drink”?
- Beer: 12 ounces (12 oz, about 355 mL; 1 can) at about 5% alcohol.
- Wine: 5 ounces (5 oz, about 150 mL; 1 small glass) at about 12% alcohol.
- Spirits (whiskey, vodka, tequila, cachaça — a Brazilian sugarcane spirit): 1.5 ounces (1.5 oz, about 45 mL; 1 shot) at about 40% alcohol.
- Stronger drinks count as more than one drink.
- How much to drink?
There is no safe amount. Health organizations say that 1 to 2 drinks are acceptable.
But, f you choose to drink, remember that, just because you didn’t drink on the days before, it doesn’t mean you can drink more today.
Keep it light or it can be very harmful for your health.
Do you usually drink a lot? Cut back slowly. Want to stop all at once? Even better. Your health will thank you.
- When NOT to drink
- Are under 21.
- Are pregnant or trying to get pregnant.
- Will drive or use machines/tools.
- Take medicines that do not mix with alcohol (for example, some pain relievers, sleep medicines, medicines for anxiety, allergy, or colds).
- Have certain health problems (for example, liver disease).
Ask your doctor if alcohol is safe for you based on your health and the medicines you take.
- Plan ahead before you drink
- Eat before and while you drink. Food slows how fast alcohol enters your blood.
- Drink slowly.
- For each alcoholic drink you have, drink the same amount of water. Alcohol dehydrates you, and water helps prevent this.
- Avoid shots and drinking games. They make it easy to drink too much.
- Do not mix alcohol with energy drinks. This can hide how drunk you are and make it easy to lose control.
- Never drive after drinking. Use a ride app, taxi, or a designated driver who did not drink.
- Stay with trusted friends.
- Watch your drink.Count your drinks. Use your phone or a simple note.
- If you feel unwell, stop drinking and ask for help.
- Call 911 if someone:
- Cannot wake up, passes out, or is breathing slowly/irregularly.
- Has skin or lips that feel cold, are sweaty, or look blue.
- Has a seizure or vomits many times.
While you wait for help: turn the person on their side (recovery position). Do not leave them alone.
- Build lower-risk habits
- Choose drinks with less alcohol. Check the label.
- Make most days of the week alcohol-free.
- Plan activities that do not center on alcohol (a walk, a movie, a game night).
- Do not use alcohol to cope with stress, sadness, or to fall asleep.
- When drinking becomes a problem
If drinking is hurting your health, mood, money, school/work, or relationships, remember: you are not alone. Help works and is confidential. Here are free places to get help:
SAMHSA’s National Helpline (U.S.): 1-800-662-HELP (4357)
988 Suicide & Crisis Lifeline (U.S.): Call or text 988 for emotional support
Rethinking Drinking (NIAAA): Learn about drinking patterns and tools to cut back: www.rethinkingdrinking.niaaa.nih.gov
The information on this blog is for general knowledge and does not replace medical advice. For specific or urgent situations, seek a qualified professional.
References:
- CDC –https://www.cdc.gov/alcohol/
- Dietary Guidelines for Americans : https://www.dietaryguidelines.gov/alcohol/info