The Basics
If you choose to drink, have only a limited (or moderate) amount. This means:
- No more than 1 drink a day for women
- No more than 2 drinks a day for men
One drink is a:
- Bottle of beer (12 ounces)
- Glass of wine (5 ounces)
- Shot of liquor (1.5 ounces)
For most adults, moderate drinking doesn’t cause any serious health problems.
How can I tell if I’m at risk for a drinking problem?
Use this tool to see if your drinking habits put you at risk. If you are drinking too much, you can improve your health by cutting down or quitting.
If you have a problem, it’s important to see a doctor right away.
How will drinking less or quitting help me?
Drinking in moderation or not drinking at all can help you:
Who needs to avoid drinking completely?
Don’t drink at all if you:
Take Action!
Here are some strategies to help you cut back or stop drinking. Remember, try to limit your drinking to:
- No more than 1 drink a day for women
- No more than 2 drinks a day for men
Keep track of your drinking.
First, set a drinking limit. For example, you may decide to have no more than 3 drinks per week.
- Step 1: Write down your drinking limit on a piece of paper.
- Step 2: Keep track of your drinking. Write down every time you have a drink for 1 week. This drinking tracker card can help.
Take a day off from drinking.
Choose a day each week (for example, Tuesday) when you will not drink.
Don’t drink when you are upset.
If you have a bad day or are feeling angry, don’t reach for a drink. Try taking a walk, calling a friend, or seeing a movie. Find healthy ways to manage stress.
Avoid places where people drink too much.
Stay away from bars and other places that make you want to drink.
Learn new skills to help you change your drinking habits.
Planning ahead can help you manage situations when you might be tempted to drink too much. Plan ahead of time how you will say “no” if someone offers you a drink. Practice these strategies to handle an urge to drink.
Limit the amount of alcohol you keep at home.
This way you won’t be tempted to go over the drinking limit you set for yourself.
Make a list of reasons not to drink.
Make a list of reasons to reduce your drinking. Keep this list in your wallet, bag, or on your fridge. Refer to it when you have the urge to drink.
Get your blood pressure checked.
Heavy drinking can raise your blood pressure.