Over 100 young adults from all over New Hampshire have shared the things they do to drink moderately.
Here are their tips to avoid and prevent binging:
PACE YOURSELF
Drink slowly. Take a few sips at a time and make each drink last one hour. Have a non-alcoholic drink such as soda or water (or even a mocktail!) in between every alcoholic drink.
Remember, it is not a competition to drink the most or the fastest. Consider avoiding drinking games that involve doing shots or drinking in excess quickly. Drinking games make it seem like those who drink the most are winning, which in reality we know that is not true. Read about some of the risks associated with binge drinking here. 🤮🚓💳
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.
How much is 1 drink?
(beer can vary widely in ABV and therefore in serving size, with some being comparable to wine in alcohol content)
Lighter Beer
341 mL = 12oz
5% or less alcohol
High Alcohol Beer
237-296 mL = 8-10oz
7% alcohol
Wine
142 mL = 5oz
12% alcohol
Fortified Wine
85 mL = 3oz
16-18% alcohol
Hard Liquor
43 mL = 1.5oz
40% alcohol
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 beers have a higher alcohol content. 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 standard drink equals one 12 fl oz beer, one shot, or one 5 fl oz glass of wine.
STAY HYDRATED - DRINK WATER
EAT FOOD
LOOK OUT FOR EACH OTHER
KNOW YOUR MOOD
Your mood can impact how much you drink and how you respond to 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? Drinking when you are not in a good mood or sick will make you more depressed and can result in binging. Learn more about Stress, Anxiety, and Alcohol.
AVOID USING ALCOHOL & MARIJUANA TOGETHER
Using alcohol and marijuana together is not a good combination. Studies have shown that when young adults use the two together, they have a higher risk of negative consequences including driving under the influence, blacking out, throwing up, or negative social effects.
CHANGE YOUR ENVIRONMENT
Whether we realize it or not, certain places, people, and events can be triggers that lead to binge drinking. Think about where, when, and with whom you spend most of your time when you drink too much. Being around these triggers can make it difficult to drink in moderation.
Sometimes it’s best to avoid those social situations altogether. If you know certain parties get a little out of hand, maybe attend a different one or opt for a different celebration, or hang with people who don’t tend to drink dangerously. If you know you tend to drink more (in amount and frequency) around the holidays, look to start some new traditions that don’t involve alcohol. (Or try some of our seasonal mocktail and hot drink recipes here!)
