Tips for safe and responsible drinking

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}; function onError(error) {}</script> </div> </div> <script type="text/javascript"> initialiseSocialShare('socialshare-node-desktop-mode', "https://www.healthdirect.gov.au/tips-for-safe-drinking"); </script> </span> </div> <div id="readspeaker_button1" class="rs_skip rsbtn rs_preserve"> <a rel="nofollow" class="rsbtn_play" accesskey="L" title="Listen to this page using ReadSpeaker" href="//app-oc.readspeaker.com/cgi-bin/rsent?customerid=8207&lang=en_au&readid=mainContentArticleText&url=https://www.healthdirect.gov.au/tips-for-safe-drinking"> <span class="rsbtn_left rsimg rspart"><span class="rsbtn_text"><span>Listen</span></span></span> <span class="rsbtn_right rsimg rsplay rspart"></span> </a> </div> </header> <div class="main_content-body-text"><div class="cont_layout-standout"> <h2 id="key-facts">Key facts</h2> <ul> <li>The Australian Guidelines recommend no more than 10 standard drinks in a week or 4 drinks in a day.</li> <li>It can be hard to keep track of how much you are drinking because what you are served may be more than a standard drink.</li> <li>Try counting your drinks, alternating with water and having a meal as well.</li> <li>Remember, it’s OK to say no to drinking and find other ways to enjoy yourself.</li> <li>Drinking responsibly is good for your health, relationships and finances.</li> </ul> </div> <nav class="cont_nav-index-table__double-col"> <h2>On this page</h2> <ul> <li><a href="#what-is">What is safe and responsible drinking?</a></li> <li><a href="#amount">How much alcohol am I having?</a></li> <li><a href="#standard-drink">What's a standard drink anyway?</a></li> <li><a href="#too-much">Could I be drinking too much?</a></li> <li><a href="#why">Why should I reduce my alcohol intake?</a></li> <li><a href="#how">How can I drink safely and responsibly?</a></li> <li><a href="#saying-no">Are there times when it is best to ‘just say no’?</a></li> <li><a href="#reduce">How can I cut down my alcohol consumption for good?</a></li> <li><a href="#doctor">When should I see my doctor?</a></li> <li><a href="#resources">Resources and support</a></li> <li><a href="#searchGeneralResults">Related information on Australian websites</a></li> </ul> </nav> <h2 id="what-is">What is safe and responsible drinking?</h2> <p>Drinking too much <a href="/alcohol">alcohol</a> can lead to:</p> <ul> <li>embarrassment</li> <li>injury</li> <li>accidents</li> <li>health problems</li> </ul> <p>No amount of alcohol can be considered completely safe. Even drinking small amounts increases your chance of getting <a href="/cancer-types">cancer</a>. By limiting the amount that you drink you can reduce your risk of harm from alcohol-related injury or disease.</p> <p>This article will give you some tips on how to drink safely and responsibly.</p> <h2 id="amount">How much alcohol am I having?</h2> <p>It can be hard to keep track of how much alcohol you’ve had. Alcoholic drinks come in different strengths and serving sizes.</p> <p>Your age, weight, sex and even how you’re feeling at the time can influence how alcohol affects you.</p> <p>The <a href="https://www.nhmrc.gov.au/health-advice/alcohol" target="_blank" aria-label="Link opens in a new tab.">Australian Guidelines</a> recommend healthy adults should drink:</p> <ul> <li>no more than 10 standard drinks a week</li> <li>no more than 4 standard drinks on any 1 day</li> </ul> <h2 id="standard-drink">What's a standard drink anyway?</h2> <p>A standard drink contains about 10 grams of alcohol. This is the amount your body can process in one hour.</p> <p>A standard drink may be much smaller than you think. For example, the average glass of wine served in a pub contains 1.5 standard drinks. A 375 ml can of premixed spirits can contain 1.5 standard drinks.</p> <p>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 <a href="https://www.health.gov.au/topics/alcohol/about-alcohol/standard-drinks-guide" target="_blank" aria-label="Link opens in a new tab.">standard drinks</a> on the Department of Health and Aged Care website.</p>  <div class="desktop-only"> <figure> <a href="/know-your-standard-drinks-infographic"> <img src="https://media.healthdirect.org.au/images/inline/original/know-your-standard-drinks_desktop-2b2784.png" title="Know your standard drinks" alt="Diagram of drinks with their serving size, and how much alcohol they contain." data-hda-inline-image> </a> <figcaption>View this information in a poster: <a href="/know-your-standard-drinks-infographic">Know your standard drinks</a>.</figcaption> </figure> </div>  <div class="device-only"> <figure> <a href="/know-your-standard-drinks-infographic"> <img src="https://media.healthdirect.org.au/images/inline/original/know-your-standard-drinks_device-4aefe5.png" title="Know your standard drinks" alt="Diagram of drinks with their serving size, and how much alcohol they contain." data-hda-inline-image> </a> <figcaption>View this information in a poster: <a href="/know-your-standard-drinks-infographic">Know your standard drinks</a>.</figcaption> </figure> </div> <h2 id="too-much">Could I be drinking too much?</h2> <p>Drinking alcohol is very normal in Australia. This makes it difficult to know when you’re overdoing it.</p> <p>Some people struggle to limit the amount they drink. Others find it hard to go for just 1 or 2 days without a drink. This is called low-level dependence.</p> <p>If this sounds like you, take care. Drinking can gradually increase over time until alcohol becomes a serious problem for you.</p> <p>Here are some signs that you may be drinking too much:</p> <ul> <li>You or others are worried about <a href="/substance-abuse">how much you drink</a>.</li> <li>You are <a href="/binge-drinking">drinking more than is recommended</a> in the Australian Guidelines.</li> <li>You need to drink more to feel the same effects.</li> <li>You crave alcohol.</li> <li>You <a href="/alcoholism">need to drink first thing</a> in the morning to get yourself going.</li> <li>You <a href="/what-is-addiction">don't feel in control of your drinking</a> — you can't cut down or stop even if you want to.</li> </ul> <p>Alcohol may also be affecting your physical or mental health. You may have:</p> <ul> <li>physical symptoms such as shaking, sweating, <a href="/anxiety">anxiety</a> or <a href="/vomiting">vomiting</a> when you don't have a drink</li> <li>been injured because of your drinking</li> </ul> <p>Your drinking may also interfere with your relationships or job.</p> <h2 id="why">Why should I reduce my alcohol intake?</h2> <p>Reducing the amount of alcohol you drink can improve your life in many ways. The less you drink, the lower your risk of developing ongoing health problems.</p> <h3>Health and wellbeing</h3> <p>Cutting alcohol consumption means you are less likely to feel anxious or depressed.</p> <p>You’d also be at less risk of developing long-term health problems such as:</p> <ul> <li><a href="/cancer">cancer</a></li> <li><a href="/heart-and-cardiovascular-conditions">heart disease</a></li> <li><a href="/cirrhosis-of-the-liver">liver cirrhosis</a> (scarring)</li> </ul> <p>You might even <a href="/weight-loss-and-dieting">lose weight</a>, have more energy, and look better.</p> <p>Learn more about <a href="/how-alcohol-affects-your-health">how alcohol affects your health</a>.</p> <h3>Relationships</h3> <p>Drinking too much can affect your <a href="/building-and-maintaining-healthy-relationships">relationships</a>. Excessive alcohol consumption can:</p> <ul> <li>make you more likely to argue</li> <li>reduce your sex drive</li> <li>make you alienate your friends</li> <li>set a bad example for your children</li> </ul> <p>Managing your alcohol intake may reduce embarrassment and improve your social life.</p> <h3>Finances</h3> <p>Drinking excessively gets <a href="/financial-stress">expensive</a> and can lead to problems at home and work.</p> <p>Cutting down on alcohol will help you perform better at work. It will also reduce the <a href="/workplace-health">risk of an accident</a> that could stop you from working.</p> <h2 id="how">How can I drink safely and responsibly?</h2> <p>There are many ways to manage the amount of your alcohol you are drinking. Here are some tips.</p> <h3>Count your drinks</h3> <p>It's easy to drink more than you realise. A standard drink is a can or bottle of mid-strength beer, 100ml of wine or a 30ml shot of spirits. Drinks sold in bars or bottle shops often contain more than one standard drink per serving.</p> <p>You can also:</p> <ul> <li>Set yourself a drinks limit and stick to it.</li> <li>Avoid drinking rounds (especially with friends who drink too much).</li> <li>Try to finish your drink before getting another.</li> <li>Avoid letting someone top up your glass before it is empty.</li> </ul> <h3>Slow down your intake with alcohol-free drinks</h3> <p>The amount of alcohol in your blood (blood alcohol concentration, or BAC) influences how alcohol affects you.</p> <p>The faster you drink, the higher your BAC, as your body can only process one standard drink per hour. The higher your BAC, the more you are at risk of injury or overdose.</p> <p>To stay safe, keep to one drink an hour. You can do this by:</p> <ul> <li><a href="/drinking-water-and-your-health">drinking water</a> to quench your thirst before you have any alcohol</li> <li>drinking non-alcoholic drinks as well as alcoholic drinks</li> <li>opting for low-alcohol drinks</li> <li>sipping rather than gulping your drink</li> <li>putting your glass down when not drinking</li> </ul> <h3>Skip the drinking games and shots</h3> <p>When you <a href="/binge-drinking">binge drink</a> (drink more than 4 drinks in 1 session) and get drunk, you're more likely to:</p> <ul> <li>get hurt</li> <li>put yourself in a dangerous situation</li> <li>embarrass yourself</li> <li>suffer alcohol poisoning</li> </ul> <p>Try to avoid drinking games, shots, sculling races or anything that aims to get you intoxicated fast.</p> <p>Don’t try to keep up with your friends. Play pool, dance or socialise instead.</p> <p>Don't mix alcohol with energy drinks, as this can make you drink more. It can also increase risk-taking behaviour and your chance of injury.</p> <h3>Eat before and while drinking alcohol</h3> <p>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. You may feel the effects of your drinks quickly. This makes it harder to judge how much you are drinking.</p> <p>It’s a good idea to eat before and while you are drinking. Also try to:</p> <ul> <li>drink plenty of water</li> <li>avoid mixing alcohol with sugary drinks or energy drinks</li> <li>avoid salty snacks that can make you thirsty</li> </ul> <h3>Don't drink and drive</h3> <p>There is no safe level of alcohol if you are driving. The more drinks you have, the more likely you are to have a road accident. Road accidents can hurt and kill other people, not just you.</p> <p>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).</p> <p>Plan how you're going to get home before you go out. This may include:</p> <ul> <li>deciding with your friends who will be the designated driver</li> <li>making sure you can pay for a rideshare or taxi home</li> <li>using public transport</li> </ul> <h2 id="saying-no">Are there times when it is best to ‘just say no’?</h2> <p>Drinking alcohol can be more harmful for some people. The safest option for children and young people under 18 years is not to drink any alcohol at all.</p> <p>You should also say no to drinking if you are:</p> <ul> <li><a href="https://www.pregnancybirthbaby.org.au/alcohol-and-pregnancy" target="_blank" aria-label="Link opens in a new tab.">pregnant</a> or <a href="/breastfeeding-your-baby">breastfeeding</a></li> <li><a href="/planning-for-your-pregnancy">planning a pregnancy</a></li> <li>feeling <a href="/depression">depressed</a> or <a href="/anxiety">anxious</a> — alcohol can make you feel worse.</li> <li>taking other <a href="/medicines-and-alcohol">medicines that might interact with alcohol</a> — speak to your doctor about this</li> <li>using any <a href="/drugs-and-alcohol">illicit drugs</a></li> <li>feeling unsafe</li> <li>don’t want to drink</li> </ul> <p>Drinking while you’re pregnant puts your baby at risk of <a href="/fetal-alcohol-spectrum-disorders">fetal alcohol spectrum disorder (FASD)</a>. The only way to prevent FASD is to not drink alcohol while you are pregnant.</p> <h2 id="reduce">How can I cut down my alcohol consumption for good?</h2> <p>Here are some more tips for changing your behaviour around drinking alcohol.</p> <p>Think about your triggers. When and where do you drink? Do you sometimes feel pressured to drink? Once you know why you drink, you can work out how to avoid the temptation.</p> <p>Develop strategies for cutting down. Try socialising more often with friends who don’t drink. Organise alcohol-free catch-ups with friends. Go for coffee or visit venues that serve mocktails.</p> <p>Have 2 or more alcohol-free days each week.</p> <h2 id="doctor">When should I see my doctor?</h2> <p>Talk with your doctor about safe ways to reduce your alcohol intake. Try to be honest about how much you are drinking.</p> <p>Suddenly stopping alcohol when you drink heavily is not easy. It can also be dangerous for your health. See your doctor, who can:</p> <ul> <li>give you medical advice based on your current health</li> <li>create a plan to help you reduce how much you drink</li> <li>suggest support services</li> <li>keep track of your progress</li> <li>help you with any <a href="/addiction-withdrawal">withdrawal symptoms</a></li> </ul> <a href="/australian-health-services" class="cont_layout-media-object__icon-standout"> <i class="cont_layout-media-object__icon-standout-left dor-icon_hospital"></i> <p class="cont_layout-media-object__icon-standout-right"><strong>FIND A HEALTH SERVICE</strong> — The <strong class="cont_underline">Service Finder</strong> can help you find doctors, pharmacies, hospitals and other health services.</p> </a> <h2 id="resources">Resources and support</h2> <p>If you or <a href="/help-someone-who-is-misusing-drugs-or-alcohol">someone you know needs help with their drinking</a>, you can contact:</p> <ul> <li>your <a href="/the-role-of-a-gp">doctor</a></li> <li>your local community health service</li> <li>the <a href="http://www.aa.org.au/" target="_blank" aria-label="Link opens in a new tab.">Alcoholics Anonymous (AA) Australia</a> website, or call <a href="tel:1300222222">1300 222 222</a></li> </ul> <p>You can read more about <a href="https://www.health.gov.au/topics/alcohol/about-alcohol/how-can-you-reduce-or-quit-alcohol" target="_blank" aria-label="Link opens in a new tab.">how to reduce or quit alcohol</a> on the Department of Health and Aged Care's website.</p> <p>Try this <a href="https://yourroom.health.nsw.gov.au/games-and-tools/Pages/standard-drink-calculator.aspx" target="_blank" aria-label="Link opens in a new tab.">standard drink calculator</a> from Your Room to work out how much you are drinking.</p> <p>The <a href="https://hellosundaymorning.org/daybreak/" target="_blank" aria-label="Link opens in a new tab.">Daybreak App</a>, developed by Hello Sunday Morning, can support you to change your relationship with alcohol.</p> <h3>Aboriginal and Torres Strait Islanders</h3> <p>Drinkwise has produced a <a href="https://drinkwise.org.au/our-work/drinkwise-videos-for-education-programs/" target="_blank" aria-label="Link opens in a new tab.">series of short videos</a> to improve alcohol education among Aboriginal and Torres Strait Islander people.</p></div> <footer class="main_content-article-text-footer"> <div> <h4>Source<span>s</span>:</h4> <span> <a href="https://www.health.gov.au" target="_blank" title="Department of Health and Aged Care">Department of Health and Aged Care</a> <em>(Standard drinks guide)<span></span></em>, <a href="https://www.health.gov.au" target="_blank" title="Department of Health and Aged Care">Department of Health and Aged Care</a> <em>(About alcohol)<span></span></em>, <a href="https://www.health.gov.au" target="_blank" title="Department of Health and Aged Care">Department of Health and Aged Care</a> <em>(How can you reduce or quit alcohol?)<span></span></em>, <a href="https://adf.org.au" target="_blank" title="Alcohol and Drug Foundation">Alcohol and Drug Foundation</a> <em>(Alcohol)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat for Health">Eat for Health</a> <em>(Alcohol)<span></span></em>, <a href="https://www.mja.com.au" target="_blank" title="Medical Journal of Australia">Medical Journal of Australia</a> <em>(Revision of the Australian guidelines to reduce health risks from drinking alcohol)<span></span></em>, <a href="https://www.racgp.org.au" target="_blank" title="RACGP">RACGP</a> <em>(Combining energy drinks and alcohol)<span></span></em>, <a href="https://www.transport.nsw.gov.au" target="_blank" title="Transport NSW">Transport NSW</a> <em>(Alcohol and Driving)<span></span></em> </span> </div> </footer> <p>Learn more here about the <a href="https://www.healthdirect.gov.au/about-our-content">development and quality assurance of healthdirect content</a>.</p> <p>Last reviewed: June 2024</p> <div class="main_content-back-to-top"><a 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This can make it tricky to keep track of how much you’re actually drinking.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Alcohol and Drug Foundation website</i></p> <img class="main_content-search-tile-logo" alt="Alcohol and Drug Foundation" src="https://media.healthdirect.org.au/images/logos/h40/Australian-Drug-Foundation_logo.png"> </a> <a href="https://www.heartkids.org.au/factsheets/alcohol-and-energy-drinks/" data-partner-url="partners/heartkids" class="main_content-search-tile" target="_blank" data-guid="ECM001|94ab732a-3c99-4415-a083-2bf9f3abc989"> <h3>Alcohol and energy drinks - HeartKids</h3> <div class="main_content-search-tile-intro"> <p>Information to help young people with childhood heart disease make informed choices about alcohol and energy drinks</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on HeartKids website</i></p> <img class="main_content-search-tile-logo" alt="HeartKids" src="https://media.healthdirect.org.au/images/logos/h40/heartkids_master-logo-a8976a.png"> </a> <a href="https://hellosundaymorning.org/what-happens-when-you-stop-drinking-alcohol/" data-partner-url="partners/hello-sunday-morning" class="main_content-search-tile" target="_blank" data-guid="ECM001|7be8e84b-591c-4ca0-8f82-4c37aa607830"> <h3>What Happens When You Stop Drinking Alcohol? | Hello Sunday Morning</h3> <div class="main_content-search-tile-intro"> <p>What Happens When You Stop Drinking Alcohol? 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Learn More</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on National Organisation for Fetal Alcohol Spectrum Disorder (NOFASD) website</i></p> <img class="main_content-search-tile-logo" alt="National Organisation for Fetal Alcohol Spectrum Disorder (NOFASD)" src="https://media.healthdirect.org.au/images/logos/h40/nofasd-australia_newlogo-f4035c.png"> </a> <a href="https://mydr.com.au/addictions/alcohol-are-you-drinking-too-much/" data-partner-url="partners/mydr" class="main_content-search-tile" target="_blank" data-guid="ECM001|30d97473-9d82-45e8-8e7a-fba6bf5354af"> <h3>Alcohol: are you drinking too much? - myDr.com.au</h3> <div class="main_content-search-tile-intro"> <p>Many people are confused about how much alcohol they can drink before it could be harmful to their health and wellbeing.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on MyDoctor website</i></p> <img class="main_content-search-tile-logo" alt="MyDoctor" src="https://media.healthdirect.org.au/images/logos/h40/mydoctor-new_logo-1f39cc.png"> </a> <a href="https://yourroom.health.nsw.gov.au/a-z-of-drugs/Pages/alcohol.aspx" data-partner-url="partners/nsw-health" class="main_content-search-tile" target="_blank" data-guid="ECM001|d75f7829-a96b-4a8c-8e32-e8cd7d65a6bb"> <h3>Effects of Alcohol, Binge Drinking & Withdrawal Symptoms | Your Room</h3> <div class="main_content-search-tile-intro"> <p>Alcohol is a legal drug which has many short and long term side effects. 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To drink fewer kilojoules, cut back or avoid alcohol altogether.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on LiveLighter website</i></p> <img class="main_content-search-tile-logo" alt="LiveLighter" src="https://media.healthdirect.org.au/images/logos/h40/LiveLighter_logo.png"> </a> <a href="https://adf.org.au/insights/alcohol-cancer-risk/" data-partner-url="partners/australian-drug-foundation" class="main_content-search-tile" target="_blank" data-guid="ECM001|1bfe7f01-f1c6-4984-a25a-bc2f579ba7de"> <h3>Every alcoholic drink increases your risk of cancer - Alcohol and Drug Foundation</h3> <div class="main_content-search-tile-intro"> <p>Recently there has been an explosion of research on the link between alcohol and cancer. 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Ethanol (also called ethyl alcohol or alcohol) has been consumed</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Pathology Tests Explained website</p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Alcoholism" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|de311423-f7fe-4901-be2d-470b9c7cd419"> <h3>Alcoholism | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>Alcoholism is a condition resulting from excessive drinking of beverages that contain alcohol. 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