Tips for safe and responsible drinking

12-minute read

Key facts

The Australian Guidelines recommend no more than 10 standard drinks in a week or 4 drinks in a day.
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.
Try counting your drinks, alternating with water and having a meal as well.
Remember, it’s OK to say no to drinking and find other ways to enjoy yourself.
Drinking responsibly is good for your health, relationships and finances.

What is safe and responsible drinking?

Drinking too much alcohol can lead to:

embarrassment
injury
accidents
health problems

No amount of alcohol can be considered completely safe. Even drinking small amounts increases your chance of getting cancer. By limiting the amount that you drink you can reduce your risk of harm from alcohol-related injury or disease.

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

How much alcohol am I having?

It can be hard to keep track of how much alcohol you’ve had. Alcoholic drinks come in different strengths and serving sizes.

Your age, weight, sex and even how you’re feeling at the time can influence how alcohol affects you.

The Australian Guidelines recommend healthy adults should drink:

no more than 10 standard drinks a week
no more than 4 standard drinks on any 1 day

What's a standard drink anyway?

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

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.

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 and Aged Care website.

Diagram of drinks with their serving size, and how much alcohol they contain. — View this information in a poster: Know your standard drinks.

Could I be drinking too much?

Drinking alcohol is very normal in Australia. This makes it difficult to know when you’re overdoing it.

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.

If this sounds like you, take care. Drinking can gradually increase over time until alcohol becomes a serious problem for you.

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.

Alcohol may also be affecting your physical or mental health. You may have:

physical symptoms such as shaking, sweating, anxiety or vomiting when you don't have a drink
been injured because of your drinking

Your drinking may also interfere with your relationships or job.

Why should I reduce my alcohol intake?

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.

Health and wellbeing

Cutting alcohol consumption means you are less likely to feel anxious or depressed.

You’d also be at less risk of developing long-term health problems such as:

You might even lose weight, have more energy, and look better.

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
make you alienate your friends
set a bad example for your children

Managing your alcohol intake may reduce embarrassment and improve your social life.

Finances

Drinking excessively gets expensive and can lead to problems at home and work.

Cutting down on alcohol will 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 are drinking. Here are some tips.

Count your drinks

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.

You can also:

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.

Slow down your intake with alcohol-free drinks

The amount of alcohol in your blood (blood alcohol concentration, or BAC) influences how alcohol affects you.

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.

To stay safe, keep to one drink an hour. You can do this by:

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

Skip the drinking games and shots

When you binge drink (drink more than 4 drinks in 1 session) and get drunk, you're more likely to:

get hurt
put yourself in a dangerous situation
embarrass yourself
suffer alcohol poisoning

Try to avoid drinking games, shots, sculling races or anything that aims to get you intoxicated fast.

Don’t try to keep up with your friends. Play pool, dance or socialise instead.

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.

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. You may feel the effects of your drinks quickly. This makes it harder to judge how much you are drinking.

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

drink plenty of water
avoid mixing alcohol with sugary drinks or energy drinks
avoid salty snacks that can make you thirsty

Don't drink and drive

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.

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. The safest option for children and young people under 18 years is not to drink any alcohol at all.

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.
taking other medicines that might interact with alcohol — speak to your doctor about this
using any illicit drugs
feeling unsafe
don’t want to drink

Drinking while you’re pregnant puts your baby at risk of fetal alcohol spectrum disorder (FASD). The only way to prevent FASD is to not drink alcohol while you are pregnant.

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. 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.

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.

Have 2 or more alcohol-free days each week.