How to Be Binge Free in the 603

Over 100 young adults from all over New Hampshire have shared the things they do to drink moderately.

Here are their tips and information to avoid and prevent binging:

PACE YOURSELF

PACE YOURSELF

Drink slowly.  Take a few sips at a time. Make each drink last one hour.  Have a non-alcoholic drink such as soda or water in between every alcoholic drink.

Remember, it is not a competition to drink the most and the fastest.  That said, you’ll definitely want to avoid drinking games which often involves doing shots. Drinking games make drinking a competition which means drinking more to be the winner.  Everyone wants to be a winner, right?

KEEP TRACK

KEEP TRACK

Keep track of how much and how often you are drinking. You can write it down, tell a friend, track it in your phone, save your beer caps or download one the apps designed to track quantity.

KNOW A STANDARD DRINK SIZE

KNOW A STANDARD DRINK SIZE

Don’t super-size it! Make sure you know how much you are really drinking.  Most drinks you are served are actually larger than a standard serving size. Also, many craft beer have a higher content of alcohol.  A regular 12 fl oz of beer contains 5% alcohol which is about the same amount as a 5 fl oz glass of wine.  For the most part, one drink equals one 12-ounce beer, one shot or one 5-ounce glass of wine.

STAY HYDRATED - DRINK WATER

STAY HYDRATED - DRINK WATER

There are many factors that influence blood alcohol content.  The amount of water in your blood is one of them.  This is partly why women feel the effects of alcohol sooner – have less water in the blood.  Make sure to drink plenty of water while you are drinking alcohol.

EAT FOOD

EAT FOOD

Eating food with protein helps to slow down the absorption of the alcohol and avoid a rapid peak in blood alcohol concentration. This will help you avoid black outs.

LOOK OUT FOR EACH OTHER

LOOK OUT FOR EACH OTHER

A friend will help you stay in control and calm you down if you get too heady. Go out with friends you trust will have your back if you over do it. You are more vulnerable when drunk.  Make sure your friends get home safely.

Avoid situations where drinking is the main activity. You are likely to drink more in situations where others are drinking heavily too.

KNOW YOUR MOOD

KNOW YOUR MOOD

How you feel has an impact on how you respond to drinking alcohol.  Feeling sick, depressed, anxious or sad?  Had a recent sad event or loss?  Are you feeling social, celebrating an accomplishment, chilling out, relaxing or bored?  Your mood can impact how much you drink.  Drinking when you are not in a good mood or sick will make you more depressed and can result in binging.

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