What is safe and responsible drinking?

No amount of alcohol can be considered completely safe. Even drinking small amounts of alcohol increases your chance of alcohol-related harm.

The Australian Guidelines recommend healthy adults should have:

• no more than 10 standard drinks a week
• no more than 4 standard drinks on any one day

How alcohol affects you will depend on a range of factors, including:

• what you drink
• how much you drink
• your sex
• your age
• your mental and physical health
• your alcohol tolerance
• how much muscle you have

Drinking too much alcohol can lead to:

• embarrassment
• injury
• accidents
• health problems

By limiting the amount you drink, you can reduce your chance of alcohol-related harm.

This article will give you some tips on how to drink safely and responsibly.

What's a standard drink?

One standard drink contains about 10 grams of alcohol. This is the amount of alcohol your body can process in one hour.

A standard drink may be much smaller than you think. For example,

• an average glass of wine contains 1.6 standard drinks
• a full-strength beer served in a pub contains 1.6 standard drinks
• a 375 millilitre (mL) can of premixed spirits contains 1.5 standard drinks

You can check the label of any bottle, can or cask of alcohol for the number of standard drinks it contains.

Find out more about standard drinks on the Department of Health, Disability and Ageing website.

View this information in a poster: Know your standard drinks.

Could I be drinking too much?

Drinking alcohol is very normal in Australia. This can make it difficult to know if you are drinking too much.

Here are some signs that you may be drinking too much:

• You or others are worried about how much you drink.
• You are drinking more than is recommended in the Australian Guidelines.
• You need to drink more to feel the same effects.
• You crave alcohol.
• You need to drink first thing in the morning to get yourself going.
• You don't feel in control of your drinking — you can't cut down or stop even if you want to.
• Your alcohol intake is affecting your relationships or your job.

If you drink too much alcohol, it can affect your physical and mental health. You may notice symptoms, such as:

• insomnia (difficulty falling asleep or staying asleep)
• low sexual desire
• abdominal (tummy) pain
• muscle cramps
• tachycardia (increased heart rate)
• weight gain

If you are physically dependent on alcohol, you might have withdrawal symptoms when you stop drinking. These symptoms can include:

• nervousness
• seizures
• sweating
• confusion

If you are worried about your alcohol intake or want to cut down, discuss it with your doctor.

Why should I reduce my alcohol intake?

Reducing the amount of alcohol you drink can improve your life in many ways.

Health and wellbeing

Reducing your alcohol consumption can improve your mental health. This means you are less likely to feel anxious or depressed.

You may also have a lower chance of developing health complications, including:

• cancer
• heart disease
• liver cirrhosis (scarring)
• fertility issues
• stroke or dementia
• diabetes

Learn more about how alcohol affects your health.

Relationships

Drinking too much can affect your relationships. Excessive alcohol consumption can:

• make you more likely to argue
• reduce your sex drive
• cause you to behave differently towards your friends
• set a bad example for your children

Reducing your alcohol intake may improve your social life and relationships.

Finances

Drinking excessively gets expensive.

Cutting down on alcohol may help you perform better at work. It will also reduce the risk of an accident that could stop you from working.

How can I drink safely and responsibly?

There are many ways to manage the amount of your alcohol you drink. Here are some tips.

Keep track of your drinks

To help keep track of your drinks, you can:

• set yourself a drinks limit and stick to it
• avoid drinking rounds, especially with friends who drink too much
• try to finish your drink before getting another
• avoid letting someone top up your glass before it is empty

Because drinks sold in bars or bottle shops often contain more than one standard drink per serving, it's easy to drink more than you realise. It can help to remember that one standard drink is:

• a can or bottle of mid-strength beer
• 100 millilitres (mL) of wine
• a 30 millilitre (mL) shot of spirits

Drink at a steady pace

The amount of alcohol in your blood is called your blood alcohol concentration (BAC). The higher your BAC, the stronger the effects of alcohol.

The faster you drink, the higher your BAC. This is because your body can only process one standard drink per hour.

You can help prevent your BAC becoming too high by:

• drinking water to quench your thirst before you have any alcohol
• alternating between non-alcoholic drinks and alcoholic drinks
• opting for low-alcohol drinks
• sipping rather than gulping your drink
• putting your glass down when not drinking

Avoid binge drinking

Binge drinking is when you drink a large amount in a short time. If you binge drink, you're more likely to:

• get hurt
• put yourself in a dangerous situation
• embarrass yourself

Try to avoid anything that may cause you to get drunk quickly, such as:

• drinking games
• shots
• sculling races

Eat before and while drinking alcohol

Alcohol enters your system through your stomach and small intestine. If your stomach is empty when you have a drink, the alcohol will enter your bloodstream faster. This means you may feel the effects of your drinks more quickly.

It's a good idea to eat before and while you are drinking. Also try to:

• drink plenty of water while you are drinking
• avoid salty snacks that can make you thirsty

Don't drink and drive

There is no safe level of alcohol if you are driving.

Alcohol impacts your ability to drive by:

• slowing your reaction time
• affecting your ability to judge your distance from other objects
• giving you a false sense of confidence
• making you sleepy
• affecting your sense of balance

The more you drink, the more likely you are to have a road accident. Road accidents can hurt and kill other people, not just you.

It's against the law in Australia to drive with a blood alcohol concentration (BAC) above 0.05. Learner (L) and probationary (P) drivers must have a BAC of 0.00 (zero).

Plan how you're going to get home before you go out. This may include:

• deciding with your friends who will be the designated driver
• making sure you can pay for a rideshare or taxi home
• using public transport

Are there times when it is best to 'just say no'?

Drinking alcohol can be more harmful for some people.

Teenagers and young people have a higher chance of alcohol-related harm. This is because the brain keeps developing until at least 25 years of age, making it more vulnerable to damage from alcohol.

Drinking alcohol at the same time as taking medicines that might interact with alcohol or using any illicit drugs can be very risky. This is because alcohol can:

• increase the side effects of other drugs
• reduce how well some medicines work, such as antibiotics
• change the way a drug or medicine affects you

You should also say no to drinking if you are:

• pregnant or breastfeeding
• planning a pregnancy
• feeling depressed or anxious — alcohol can make you feel worse
• feeling unsafe
• don't want to drink

How can I cut down my alcohol consumption for good?

Here are some more tips for changing your behaviour around drinking alcohol:

• Think about your triggers, such as when and where you tend to drink. Once you know why you drink, you can work out how to avoid the temptation.
• Organise alcohol-free catch-ups with friends. You can go for coffee or visit venues that serve mocktails.
• Try socialising more often with friends who don't drink.
• Aim to have 2 or more alcohol-free days each week.

When should I see my doctor?

If you are worried about your alcohol intake or want to cut down, see your doctor. Try to be honest about how much you drink.

Suddenly stopping alcohol when you drink heavily is not easy. It can also be dangerous for your health. Your doctor can:

• give you medical advice based on your current health
• create a plan to help you safely reduce your alcohol intake
• keep track of your progress
• help you with any withdrawal symptoms

Your doctor can also refer you for further help from a:

• psychologist
• counsellor
• support group

Your doctor should discuss your drinking in a supportive way. If you don't feel comfortable or supported, don't be afraid to find another doctor.

Resources and support

If you or someone you know needs help with their drinking, you can contact:

• your doctor
• your local community health service
• the Alcoholics Anonymous (AA) Australia website, or call 1300 222 222

You can read more about how to reduce or quit alcohol on the Department of Health, Disability and Ageing website.

Try this standard drink calculator from Your Room to work out how much you are drinking.

The Daybreak App, developed by Hello Sunday Morning, can support you to change your relationship with alcohol.

Languages other than English

The Health Translations page offers information in multiple languages, including topics such as:

• alcohol awareness
• alcohol and pregnancy
• alcohol and partying
• talking to your child about alcohol use

Aboriginal and Torres Strait Islanders

Drinkwise has produced a series of short videos to improve alcohol education among Aboriginal and Torres Strait Islander people.

The Alcohol and Drug Foundation page has information on:

• alcohol and drug treatment journey
• different types of drug and alcohol treatment
• why people drink alcohol

13YARN has a factsheet about understanding the misuse of alcohol and other drugs.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.