Not everyone needs complete abstinence. Learn whether moderation management could work for your situation.
Although no amount of alcohol consumption is considered entirely risk free, moderate or “low risk” drinking can be defined as drinking that does not cause problems or increased risk of problems for the drinker or for others. Understanding what moderate drinking actually means is an important first step. Moderate drinkers are able to enjoy the positive effects of alcohol, such as feeling more relaxed and sociable, without generating negative consequences.
Characteristics of Moderate Drinkers
According to the self-help program, Moderation Management, moderate drinkers:
- Consider an occasional drink to be a small, but enjoyable part of life
- Have other ways to relax and enjoy life that do not involve alcohol
- Do not drink for longer than an hour or two on any particular occasion
- Do not drink faster than one drink per half-hour
- Feel comfortable with their drinking
- Strictly obey local laws regarding drinking and driving
- Never drink secretly and do not spend a lot of time thinking about drinking or planning to drink
Many people wonder whether they can learn to drink in moderation even after experiencing problems with alcohol. For some, finding your off switch is a learnable skill, while others may benefit more from harm reduction approaches that offer a range of flexible goals.
What Counts as a “Drink”?
The specific limits of moderate or low risk drinking rely on accepted definitions of what constitutes a “drink”. A standard drink is defined as a serving that contains approximately 14 grams of ethyl alcohol. This amount of alcohol is found in:
Standard Drink Equivalents
- Beer: 12 oz serving (about 5% alcohol)
- Wine: 5 oz glass (about 12% alcohol)
- Hard liquor: 1.5 oz shot (about 40% alcohol)
Although these drinks are different sizes, each contains approximately the same amount of alcohol and each counts as one standard drink. Important to note:
- Cocktails (mixed drinks) usually contain 2-3 standard drinks depending on how they are made
- A bottle of table wine (750 ml) holds about 5 standard drinks
- A pint of liquor (375 ml) contains 8.5 standard drinks
- A “fifth” of liquor (750 ml) contains 17 standard drinks
The Limits of Moderate Drinking
According to government health agencies like the NIAAA, the limits of moderate (low risk) drinking are generally defined as:
Daily and Weekly Limits
- For men: No more than 4 standard drinks in a single day with a weekly total that does not exceed 14 drinks
- For women: No more than 3 drinks in a single day with a weekly total of no more than 7 drinks
It is estimated that 70% of adults in the U.S. drink within these “low risk” limits, including people who do not drink at all. Moderate drinking means limiting not only the number of drinks consumed in a given day, but also the rate of drinking so that the drinker’s blood alcohol concentration (BAC) does not rise too quickly or too high. For most people, this means drinking no faster than one drink per half-hour.
Women vs. Men
The existence of separate drinking guidelines for men and women stems from research findings that women become more intoxicated than men at an equivalent dose of alcohol. This is due, in part, to:
- A significant difference between men and women in the activity of an enzyme in the stomach that breaks down alcohol before it reaches the bloodstream. This enzyme is four times more active in males than in females.
- Women have proportionately more body fat and less water content than men. Because alcohol is more soluble in water than in fat, a given amount of alcohol becomes more highly concentrated in a woman’s body than in a man’s.
Research shows that women experience alcohol-related problems at lower drinking levels than men do. The CDC provides additional information on how alcohol affects different populations.
People Who Should Not Drink at All
Moderate drinking guidelines exclude the following persons, who are advised not to consume alcoholic beverages at all. In particular, those taking prescription drugs should be aware of dangerous alcohol and medication combinations:
Complete Abstinence Recommended For:
- Women who are pregnant or trying to become pregnant
- People who plan to drive, operate other potentially dangerous machinery, or engage in any safety-sensitive activities requiring coordination, attention, and skill
- Individuals taking medications, including over-the-counter medications, that may interact adversely with alcohol
- Alcoholics in recovery and others with a history of serious alcohol problems who have already been abstaining from alcohol
- Anyone under the age of 21
- Anyone with a medical or psychiatric condition that would only be made worse by drinking, even in moderation
Key Takeaways
- Moderate drinking is defined as drinking that doesn't cause problems for you or others
- A standard drink contains about 14 grams of alcohol
- Men and women have different safe drinking limits
- Pacing is important—no faster than one drink per half-hour
- Some people should not drink any alcohol at all
Standard Drink
A serving containing approximately 14 grams of ethyl alcohol—equivalent to 12 oz beer, 5 oz wine, or 1.5 oz hard liquor
Low-Risk Drinking
Drinking within established guidelines that minimizes the risk of alcohol-related problems
