How Much Drinking Is Too Much? Honest Guidelines
There’s no single number that’s safe for everyone. U.S. health agencies count binge drinking as about four or more drinks on one occasion for women and five or more for men. They count heavy drinking as eight or more drinks a week for women and 15 or more for men. But the more honest question is not “how many?” It’s “what is drinking doing to me?”
This page can’t tell you whether your drinking is a problem. Only you, with the help of a doctor and people who know you, can answer that. It can help you think it through.
What the health agencies say
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) explains its definitions of binge and heavy drinking. The CDC explains what it considers excessive drinking and why less is better for your health. The CDC counts any drinking during pregnancy, and any drinking under age 21, as excessive. It also says you can lower your health risks by drinking less or choosing not to drink.
It also helps to know what one drink is. NIAAA’s page on what a standard drink is shows that a big glass of wine, a strong craft beer or a heavy pour can be two drinks or more. Many people drink more than they think.
NIAAA also runs Rethinking Drinking, a free site with tools to look at your own drinking.
Questions that matter more than the number
Two people can drink the same amount and have very different problems. These questions tell you more than any chart:
- Do I often drink more, or longer, than I meant to?
- Have I tried to cut back and couldn’t?
- Do I think about drinking a lot, or plan my day around it?
- Has drinking caused trouble at home, at work or with the law?
- Do I keep drinking even though it’s hurting my health, my sleep or my mood?
- Do I need more than I used to for the same effect?
- Do I feel shaky, sweaty, sick or anxious when I haven’t had a drink?
If you said yes to two or more, it’s worth talking to a doctor. If you said yes to the last one, talk to a doctor before you try to stop. Read Signs of alcoholism for more.
Safety first. If you drink heavily every day, stopping suddenly can be dangerous. Talk to a doctor before you quit.
What the Bible adds
The Bible doesn’t give a drink limit either. It gives a different kind of test: does this have a hold on me?
““All things are lawful for me,” but not all things are helpful. “All things are lawful for me,” but I will not be enslaved by anything.”
Proverbs warns about those who linger long over wine and keep going back for more (Proverbs 23:29-35). Paul calls believers to be sober-minded and self-controlled (Titus 2:11-12). For a Christian, “too much” is any amount that takes the place of God, numbs what He wants you to feel, or hurts the people He’s given you to love.
If you’re in the gray zone
Lots of people aren’t sure. They don’t drink every morning or lose their jobs, but they drink more than they want to and feel worse for it. There’s a name for this: gray area drinking. You don’t need to hit bottom to make a change.
Try this for the next two weeks
- Write down every drink you have, honestly, the moment you have it.
- Note how you felt right before each drink. Bored? Stressed? Lonely? Tired?
- At the end of two weeks, add it up and compare it to the NIAAA definitions.
- Show the list to one person you trust, or to your doctor.
If you want to see what drinking costs in money, try the money saved calculator.
A prayer
“Lord, I’ve been telling myself it’s fine. Help me see my drinking the way You see it, without excuses and without despair. Give me the courage to make whatever change I need. Amen.”
If you already know it’s too much, start here.
Common questions
How many drinks a week is heavy drinking?
NIAAA defines heavy drinking for men as five or more drinks on any day or 15 or more a week, and for women as four or more on any day or eight or more a week. See niaaa.nih.gov for the full definitions.
What counts as one drink?
In the U.S., one standard drink has about 14 grams of pure alcohol. That's roughly a 12-ounce regular beer, a 5-ounce glass of wine, or a 1.5-ounce shot of 80-proof liquor. Many pours and craft beers are more than one.
Is drinking every night too much?
Even if each night is only a drink or two, drinking every day can build tolerance and dependence. If you can't comfortably skip a night, or you feel you need it to relax or sleep, talk to your doctor.
Can a doctor tell me if I drink too much?
Yes. A doctor can look at your health, ask about your drinking and help you make a safe plan. It's a normal conversation for them. You won't be the first person to bring it up.
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