Drink Alcohol Only in Moderation

The Basics

Overview

It’s a good idea to be mindful about how much and how often you drink because alcohol can have negative effects on your health. If you don’t drink alcohol, there’s no reason to start. If you choose to drink, having only a moderate amount of alcohol can lower your risk for health problems that are caused by drinking (such as alcohol use disorder, alcohol-associated liver disease, and certain types of cancer) or made worse by drinking (such as high blood pressure, mental health problems, and sleep problems).

Some people shouldn’t drink at all, like people younger than 21 years, women who are pregnant or might be pregnant, and people who have certain health conditions or take medicines that can have dangerous side effects when alcohol is present in the body.

What is drinking in moderation?

A moderate amount of alcohol means:

1 drink or less in a day for women
2 drinks or less in a day for men

Remember that drinking even a moderate amount of alcohol can have health risks.

Check out these guidelines for drinking alcohol in moderation.

What is 1 drink equal to?

Different types of beer, wine, and liquor have different amounts of alcohol. In general, 1 standard drink is equal to a:

Bottle or can of regular beer (12 ounces)
Glass of wine (5 ounces)
Shot of distilled spirits, such as gin, rum, or vodka (1.5 ounces)

Keep in mind that the size of the drink and the percent of alcohol makes a difference. For example, many beers are about 5 percent alcohol, but some have higher percentages of alcohol. And some beers are sold in larger sizes than the standard 12 ounces.

Different drinks have different amounts of calories, too. These calories add up — and getting more calories than you need can make it harder to stay at a healthy weight. For example, a 12-ounce bottle of beer has about 150 calories.

Health Risks

Drinking alcohol might put you at risk for personal and health problems. The more you drink, the higher the risk of harm.

What are the risks of drinking?

Drinking alcohol, especially drinking more than a moderate amount, raises your risk for many health problems — including serious conditions that can lead to death. Some examples of alcohol-related health problems include:

Alcohol use disorder
Liver disease
Heart disease
High blood pressure
Several types of cancer, including breast cancer, liver cancer, and colorectal cancer
Depression and anxiety
Stroke
Overdose, particularly when combined with sedatives and other drugs

Drinking even moderate amounts of alcohol may raise your risk for certain health problems. For example, the risk of breast cancer among women increases at less than 1 drink in a day compared to women who don’t drink at all. During pregnancy, drinking alcohol can raise the risk of miscarriage, stillbirth, premature (early) birth, and sudden infant death syndrome (SIDS), as well as fetal alcohol spectrum disorders (FASD).

Alcohol can also change your behavior. Drinking too much can put you and others at risk for:

Accidents, violence, and injuries
Unsafe sexual activity

Learn more about the risks of drinking too much.

What is alcohol use disorder?

If drinking causes problems in your life, you may have alcohol use disorder (sometimes called alcoholism).

You may have alcohol use disorder if any of these things are true:

You can’t control how much or how often you drink
You need to drink more and more to feel the effects
You feel anxious, irritable, or stressed when you aren’t drinking
You find yourself thinking a lot about when you can drink next
Alcohol is causing problems with your work, relationships, or health

Certain health problems — like depression or anxiety, sleep problems, and chronic pain — can put you at a higher risk for alcohol use disorder. People who have alcohol use disorder are also more likely to experience these health problems.

Talk with your doctor right away if you have signs of alcohol use disorder — even if you don’t think they’re causing any problems in your life. There are many types of treatments that can help. See more signs of alcohol use disorder.

Don’t Drink If…

Who shouldn’t drink at all?

Don’t drink at all if you:

Are pregnant or might be pregnant — alcohol can harm a developing baby
Are younger than 21 years
Take certain over-the-counter or prescription medicines — check medicine labels or ask your doctor or pharmacist if it’s safe to drink while taking your medicines
Are recovering from alcohol use disorder or can’t control how much you drink
Have a health condition that can get worse if you drink (such as liver disease or high blood pressure)
Plan to drive or do other activities that require skill, coordination, and alertness (like using sharp tools or cooking on a stove)

Take Action

Set Limits

Here are some strategies to help you cut back or stop drinking.

Keep track of your drinking.

Keeping track of each drink may help you drink less overall. These drinking tracker cards can help. You can also make notes in your smartphone to keep track of your drinks.

Set goals.

Decide how many days a week you’ll drink and how much you’ll drink on those days. For men, try not to have more than 2 drinks a day. For women, try not to have more than 1 drink a day. It’s also a good idea to have some days when you don’t drink at all.

Remember, drinking less is better for your health than drinking more.

Make a Plan

Learn new skills to help you change your drinking patterns.

Planning ahead can help you manage situations when you might be tempted to drink too much. Think ahead about how to say “no” if someone offers you a drink.

Read about skills that can help you limit or avoid drinking:

Find healthy ways to manage stress.

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 tips to help you manage stress.

Avoid places where people drink a lot.

Stay away from bars and other places that may make you want to drink.

Limit the amount of alcohol you keep at home.

If you keep a lot of alcohol around, you may be tempted to go over the drinking limit you set for yourself when you’re at home.

Make a list of reasons not to drink.

Make a list of reasons to drink less or quit. Keep this list in your wallet, on your fridge, or in an app on your phone. Look at it when you have an urge to drink.

If you want to lose weight or save money, use these calculators to:

Get Help

If you think you might be drinking too much, ask for help.

Ask your friends and loved ones to support you. Talk with a doctor or nurse if you’re having a hard time cutting back on your drinking.

Get treatment.

There are effective treatments for alcohol use disorder. Doctors can treat it with talk therapy, medicine, or both. Learn about different treatments for alcohol use disorder.

If one type of treatment doesn’t work for you, you can try another. Don’t give up!

To get help with alcohol use disorder:

Find a doctor or treatment program near you
Call 1-800-662-HELP (1-800-662-4357) for information about treatment
Use this tool to explore treatment options

What about cost?

Under the Affordable Care Act, insurance plans must cover alcohol misuse screening and counseling. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more.

Medicare may also cover alcohol-related services at no cost. If you have Medicare, learn about Medicare coverage for alcohol misuse screening and counseling.

If you don’t have insurance, you may still be able to get free or low-cost help for alcohol misuse. Find a health center near you and ask about alcohol misuse screening and counseling.

To learn more, check out these resources:

Are you worried about a loved one’s drinking?

Alcohol use can be a sensitive subject to talk about, but it’s important. Try using these tips to talk with someone about cutting back or quitting drinking.