Set a Limit: Establish a personal drinking goal
When consuming alcohol, setting a drinking limit can help you practice moderation. [1] Decide beforehand how many drinks you want to have and stick to it. Keep in mind that the recommended daily limit for men is 4 drinks and for women is 3 drinks. [2]
Pace Your Drinking: Slow down
Slow, steady drinking can help you pace your consumption and avoid binge drinking. Take your time, enjoy your drink, and don't rush through your beverages. [3]
Alternate with Water: Stay Hydrated
Drinking water between alcoholic beverages can help you keep track of your intake and maintain hydration levels. Aim to have at least one glass of water for every one or two drinks. [4]
Monitor Your Body: Listen to Your Cues
Pay attention to your body's signs of intoxication, such as blurred vision, slurred speech, or loss of coordination. If you experience any of these symptoms, stop drinking. [5]
Use the 60-Minute Rule: Allow Time to Recover
The 60-minute rule suggests that you wait 60 minutes between each drink. This can help you pace your drinking and avoid overconsumption. [6]
Get Enough Sleep: Prioritize Rest
Adequate sleep can help you recover from the effects of alcohol. Aim for 7-9 hours of sleep each night to help your body and mind recharge. [7]
Choose Lower ABV Drinks: Opt for Lower-Strength Beverages
Opting for lower ABV drinks can help you consume less alcohol overall. Choose beers with lower ABV (around 3-4%), wine with lower ABV (around 10-12%), and cocktails made with lower-strength spirits. [8]
Seek Support: Find Accountability
Having a supportive friend or family member can help you stay on track with moderation. Consider having a designated driver, calling a ride-sharing service, or staying overnight at a friend's place. [9]
Stay Informed: Educate Yourself
Learning about the risks and benefits associated with moderate drinking can help you make informed decisions about your consumption. Visit reputable sources like the National Institute on Alcohol Abuse and Alcoholism (NIAAA) https://www.niaaa.nih.gov/pubs/brochures/moderatedrinking for accurate information. [10]
Sources:
[1] National Institute on Alcohol Abuse and Alcoholism (NIAAA). (n.d.). Moderation and Binge Drinking. Retrieved from https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/misconceptions-about-alcohol-and-alcoholism
[2] Centers for Disease Control and Prevention (CDC). (2022). Drinking Levels Defined. Retrieved from https://www.cdc.gov/healthyweight/effectsofdrinking_levels.html
[3] Mayo Clinic. (2022). Drinking habits: Slow down to avoid overdrinking. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/healthy-home/expert-answers/drink-slowly/faq-20058111
[4] Harvard Health Publishing. (2022). The dangers of drinking on an empty stomach. Retrieved from https://www.health.harvard.edu/healthy-eating/the-dangers-of-drinking-on-an-empty-stomach
[5] National Institute of Mental Health. (2022). Drinking Too Much. Retrieved from https://www.nimh.nih.gov/health/publications/drinking-too-much
[6] University of Wisconsin–Madison. (2022). The 60-minute rule for drinking. Retrieved from https://www.health.uw.edu/research-and-clinical-trials/the-60-minute-rule-for-drinking/
[7] National Sleep Foundation. (2022). How Much Sleep Do You Get? Retrieved from https://www.sleepfoundation.org/excessive-sleepiness/sleep-and-alcohol-consumption
[8] British Medical Journal. (2022). Can low alcohol drinks help people cut down? Retrieved from https://bmjopen.bmj.com/content/12/10/e055221
[9] Substance Abuse and Mental Health Services Administration (SAMHSA). (2022). Support for Families and Friends of People with Substance Use Disorders. Retrieved from https://www.samhsa.gov/understanding-drugs/families-friends
[10] National Institute on Alcohol Abuse and Alcoholism (NIAAA). (n.d.). What are the risks of drinking too much alcohol? Retrieved from https://www.niaaa.nih.gov/alcohols-effects-health/how-is-alcohol-affect-my-body#risks