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ALCOHOL

Tips for Drinking Less

When Zero is Best

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Not drinking at all is the best option for youth under the legal drinking age, people who are pregnant or trying to get pregnant, and those who are taking prescription medications or other drugs. People with an alcohol use disorder should abstain from alcohol but may need help with safely reducing or stopping drinking.

Avoid drinking while driving, using machinery or tools, performing physical activities, or when responsible for others’ safety.

Tips for Safer Drinking

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Take a moment to reflect on your alcohol use. How often, how much, and how do you drink? Consider the following ways you can drink more safely:

  • Eat before and while you’re drinking. Food slows the absorption of ethanol (the psychoactive ingredient in alcohol) into your bloodstream and reduces your likelihood of getting intoxicated quickly.
  • Drink lots of water. It helps counteract the dehydrating effects of alcohol, such as headaches, dizziness, and fatigue, and reduces your risk of harm.
  • Understand and count your drinks. Knowing a standard drink helps you accurately count how many drinks you’re consuming and anticipate your intoxication level.
  • Avoid mixing alcohol with stimulants (e.g., energy drinks, cocaine) or other illicit or prescribed psychoactive drugs (e.g., benzodiazepines, opioids). Doing so can make you feel less intoxicated than you are, and cause breathing problems, alcohol poisoning and other serious health problems.
  • Avoid activities during and after drinking. Alcohol use impairs your judgement, coordination, and reaction time, which significantly increases the risk of harm to yourself and others.

Tips for Drinking Less

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An important first step towards drinking less is reflecting on when, where, and why you drink alcohol, and with whom.

Cutting back on your drinking, whether a little or a lot, can lead to huge benefits. Start small, and work your way down by doing the following: 

  • Set a drinking target before you drink. Decide on how much you plan to drink ahead of drinking occasions and stick to it. Setting a manageable and measurable target for yourself can make it easier to drink less.
  • Use a smaller glass. Doing so will help you pour less alcohol and more accurately estimate the amount of alcohol you’re consuming.
  • Choose no-alcohol or low-alcohol beverages. Opting for such beverages from time-to-time will significantly lower your overall alcohol intake and reduce your health risks, calories, and spending.
  • Choose alcohol-free activities and social circles. Drinking less offers an opportunity to try new things or spend time with people that are less alcohol oriented. Schedule alcohol-free gatherings with people, and try going days, weeks, or months without drinking at all.
  • Manage your triggers. If certain situations, events, people, or places usually trigger you to drink or drink more, you should try to avoid them in the short-term. In the long run, consider having alternative coping behaviours in place to turn to when triggered.
  • Stay committed and find support. It’s common to experience setbacks on your journey towards drinking less or abstaining, but it’s not a reason to give up. Reflect on why you drank alcohol or drank more than you planned to, and remember your motivations for drinking less in the first place. Consider leaning on your loved ones, joining support groups, seeing a counselor, or receiving treatment to help you stay committed.

Use our calculator to learn how much you could lower your health risks, save money, and reduce your calories by drinking less.

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