The Basics
If you choose to drink, have only a limited (or moderate) amount. This means no more than one drink a day for women; two drinks a day for men.
One drink is:
- One bottle of beer (12 ounces)
- One glass of wine (5 ounces)
- One shot of liquor (1.5 ounces)
For most adults, moderate drinking does not cause any serious health problems.
However, if you are drinking too much, you can improve your health by cutting down or quitting. You should not drink at all if you are:
- Pregnant, breastfeeding, or trying to get pregnant
- Under the age of 21
- Planning to drive a car or use machines
- Taking over–the–counter or prescription medicine that can interact with alcohol (check the label)
- Recovering from alcoholism
How can I tell if I have a drinking problem?
Take this quiz to help you find out if you or a loved one has a drinking problem. If you have a problem, it's important to see a doctor right away.
Why should I cut down or stop drinking?
- Get along better with your family
- Lower your blood pressure
- Lower your risk of heart disease, stroke, some types of cancer, and liver problems
- Help you lose weight (alcoholic drinks have calories)
- Save money: Use this calculator to find out how much.
Instead of drinking, try:
- Going for a walk or playing a sport
- Doing something fun with your family
Take Action!
Try to limit your drinking to no more than:
- One drink a day for women
- Two 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 one week. Use a diary like this one or make your own.
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.
Get your blood pressure checked.
Heavy drinking can raise your blood pressure.
Avoid places where people drink too much.
Stay away from bars or other places that make you want to drink. Plan ahead of time what you will say or do if someone gives you a drink.
Ask for help if you need it.
Talk to a doctor if you are having a hard time cutting down on your drinking. Ask your friends and family to support you. Don’t give up!
Learn new skills to change your drinking habits.
Planning ahead can help you manage situations when you might be tempted to drink too much. Practice these strategies to improve your success.
Limit the amount of alcohol you keep at home.
This way you won't be tempted to go over your drinking limit.