What is responsible and safe drinking?
Alcoholism can be caused by drinking too much alcohol.
- Embarrassment
- injury
- accidents
- Health problems
Alcohol is not completely safe. Even small amounts of alcohol can increase your risk of cancer. You can reduce the risk of alcohol-related disease or injury by limiting your drinking.
This article gives you tips on drinking responsibly and safely.
How many drinks am I drinking?
You may find it difficult to track how much alcohol you have consumed. Alcoholic beverages come in a variety of strengths and sizes.
Alcohol can affect you differently depending on your age, weight, gender, and how you feel at the moment.
Australian Guidelines recommend that healthy adults drink:
- No more than 10 standard drinks per week
- No more than four standard drinks per day
What is a standard beverage?
The average standard drink contains approximately 10 grams of alcohol. This is how much alcohol your body can handle in an hour.
You may not realize that a standard drink is much smaller than what you thought. The average glass of red wine in a pub, for example, contains 1.5 standard drinks. A 375ml can of pre-mixed spirits may contain 1.5 standard drinks.
Check the label on any bottle, can, or cask to see how many standard drinks are contained. Learn more about standard drinks at the Department of Health and Aged Care’s website.
Am I drinking too much alcohol?
In Australia, drinking alcohol is a common practice. It’s hard to tell when you have had too much.
Some people find it difficult to limit their drinking. Some people find it difficult to stop drinking for even 1 or 2 days. This is known as low-level dependency.
Take care if this describes you. Alcohol can become a problem over time if you drink more and more.
You may be drinking more than you should.
- Others may be concerned about your drinking habits.
- You drink more than the Australian Guidelines recommend.
- It is necessary to drink more in order to get the same effect.
- You want to drink alcohol.
- Drinking in the morning will get you going.
- You feel like you have no control over your drinking. You can’t reduce or stop, even if that’s what you want.
You may also experience negative effects on your mental or physical health due to alcohol. You may be suffering from:
- When you stop drinking, you may experience physical symptoms like shaking, sweating or anxiety.
- You can get injured by drinking.
You may find that your drinking interferes with your job or relationships.
Why should I reduce alcohol consumption?
Reduce the amount of alcohol that you consume to improve your quality of life. You are less likely to develop health problems if you drink less alcohol.
Health
You are less likely than ever to experience anxiety or depression if you reduce your alcohol intake.
You would also be less likely to develop long-term health issues such as:
- Cancer
- Heart disease
- Cirrhosis of the liver (scarring).
You may even look and feel better, lose weight or gain energy.
Find out how alcohol can affect your health.
Relationships
Your relationships can be affected by excessive alcohol consumption. Drinking too much alcohol can affect your relationships.
- You are more likely to argue
- Reduce your sexual drive
- You can alienate your friends
- Set a poor example for your kids
You can improve your social life by managing your alcohol consumption.
Finances
Excessive drinking can be expensive and cause problems at work and home.
You will be able to perform better on the job if you reduce your alcohol consumption. You will also be less likely to have an accident, which could prevent you from working.
How can I drink responsibly and safely?
You can manage your alcohol consumption in many ways. Here are some tips.
Count your drinks
It is easy to drink more alcohol than you realize. Standard drinks are a can of beer, a bottle of medium-strength wine, or a shot of spirit of 30ml. In bars and bottle shops, drinks are often sold with more than one standard beverage per serving.
You can also:
- Set a limit on the amount of alcohol you will consume and adhere to it.
- Avoid drinking rounds with friends (especially those who drink too much).
- If you want to get another drink, wait until you have finished your first one.
- Do not let anyone refill your glass until it is empty.
Reduce your alcohol intake by drinking alcohol-free beverages
Alcohol’s effects are influenced by the amount of alcohol that you have in your blood.
Your BAC will increase the faster you drink because your body can only handle one standard drink an hour. You are more at risk for injury or overdose if your BAC is higher.
Keep your drinking to no more than one drink per hour. To stay safe, you can:
- Drinking water to quench thirst before drinking alcohol
- Drinking non-alcoholic beverages as well as alcohol
- opting for low-alcohol drinks
- Sipping your drink rather than gulping it
- When not drinking, put your glass down.
Skip the drinking games.
If you get drunk and binge drink (drink four or more drinks in a single session), you are more likely to:
- get hurt
- Do not put yourself in dangerous situations
- embarrass yourself
- Alcohol poisoning
Avoid drinking games, shots and sculling competitions that are designed to make you drunk quickly.
Play pool, dance or socialize instead. Instead, play pool, dance or socialize.
Mixing energy drinks with alcohol can cause you to drink more. You may also be more likely to take risks and get injured.
Eating before and after drinking alcohol
Alcohol enters the body through your small intestine and stomach. Alcohol will enter the bloodstream more quickly if your stomach is empty. You might feel the effects rapidly. It is difficult to gauge how much alcohol you have consumed.
You should eat and drink before drinking. Try to:
- Drink plenty of water
- Avoid mixing alcohol with energy drinks and sugary drinks
- Avoid salty snacks, as they can cause you to become thirsty
Don’t Drink and Drive
Alcohol is not safe to drink while driving. You are more likely to be involved in a road crash if you drink more alcohol. Not only you but other people can be injured or killed in road accidents.
In Australia, it’s illegal to drive with a Blood Alcohol Concentration (BAC) over 0.05. The BAC for learner (L), probationary (P), and professional drivers (P) must be zero.
Before you leave, plan how you will get home. You may want to consider:
- Decide with your friends who will be the designated driver
- Make sure you have the money to pay for a taxi or ride-sharing service.
- Public transport
Is it ever better to “just say no”?
Some people are more susceptible to the effects of alcohol. It is best to avoid alcohol altogether for young children and teenagers under the age of 18.
If you’re:
- Pregnant or nursing?
- Planning a pregnancy
- Alcohol can worsen feelings of depression or anxiety.
- Speak to your doctor if you are taking any other medications that may interact with alcohol.
- Using any illegal drugs
- Feeling unsafe
- Don’t want to Drink
If you drink alcohol while pregnant, your baby is at risk for fetal Alcohol Spectrum Disorder (FASD). Only by not drinking alcohol during pregnancy can you prevent FASD.
How do I reduce my alcohol consumption?
Here are a few more tips to help you change your drinking habits.
Consider your triggers. Where and when do you drink? Do you feel pressured at times to drink? You can avoid drinking if you understand why you do it.
Develop strategies to reduce your drinking. Socialize more with non-drinkers. Organize alcohol-free get-togethers with your friends. Visit coffee shops or venues that offer mocktails.
Every week, have at least 2 days without alcohol.
When is the best time to see a doctor?
Speak to your doctor about ways you can safely reduce your alcohol consumption. Be honest with yourself about your alcohol consumption.
It is difficult to stop drinking alcohol suddenly when you have been drinking heavily. This can be harmful to your health. Consult your doctor, who can:
- Give you medical advice based on your current health
- Create a plan that will help you to reduce your drinking
- Consider a range of support services
- Keep track of your progress
- Help with withdrawal symptoms
FIND HEALTH SERVICES — Use the Service Finder to find doctors, pharmacies and hospitals.
Resources
You can also contact the following if you or someone else you know is struggling with alcoholism.
- your doctor
- Your local community health service
- Alcoholics Anonymous is a group of people who have overcome alcoholism.
On the Department of Health and Aged Care website, you can find out more about alcohol and how to reduce it or stop drinking.
Calculate your drinking with this drink calculator.
Hello, Sunday Morning has developed a program that can help you change your relationship with alcohol.
Aboriginal and Torres Strait Islander
Drinkwise has created a series of short videos to improve alcohol awareness among Aboriginal and Torres Strait Islander communities.
