How Much Alcohol is Too Much

Signs You Drink Too Much and How to Get Help

Having a drink every now and then to unwind or celebrate isn't uncommon or even unhealthy. Problems can and do arise when you cross the line from drinking in moderation to drinking to excess.

But where exactly is the line and how do you know you’ve crossed it?

Based on a “standard” drink (e.g., A 12-ounce can or bottle of regular beer, a 5-ounce glass of wine, or a 1.5-ounce shot of liquor), the U.S. Department of Health and Human Services defines levels of alcohol consumption this way:

Moderate drinking is defined as up to one drink per day for women, and two drinks per day for men.

Binge drinking means four or more drinks per day for women and five or more drinks per day for men. Note that these numbers refer to drinks consumed during the same time period, like while at a party or out to dinner.

Heavy drinking is defined as eight or more drinks per week for women or 15 plus drinks per week for men.

To get a sense of whether your drinking habits are bordering on risky, it’s helpful to consider these definitions as well as other red flags related to your behavior and relationship to alcohol.

Some signs of excessive drinking include:

You drink more than you planned to
You are unable to cut back on your drinking, even if you try
Your drinking interferes with your daily activities, obligations, and relationships
Friends or family members comment about your drinking habits
You’re secretive about your drinking
You continue to drink even if your drinking is affecting your mental or physical health
You spend a lot of time drinking or thinking about when you can drink again
You increasingly have to drink more to get the same effect you once did
You drink heavily even when alone

If you recognize some of the signs in yourself, it’s important to know that help and support is available.

If you decided you want to cut back or stop drinking altogether, a good first step is to speak to a trusted friend or loved one about your concerns and goals. Their emotional support can be extremely helpful as you attempt to change your habits and behaviors.

Alternatively, there are both local and national resources (see box) you can contact confidentially.

If you’re concerned about someone else’s drinking habits, it’s important to raise the issue with them from a place of concern and compassion rather than frustration or accusation, and, equally important, when they are sober.

While it can be a difficult conversation, here are a few pointers for keeping it on track:

Express your feelings about how the person's drinking affects you
Stick to the facts by referencing specific behaviors
Share your concerns about their health and wellbeing
Avoid labels like "alcoholic" or other judgmental descriptors
Avoid preaching, lecturing, threatening, or pleading
Never use guilt or bribery to try to get the person to stop drinking

If the individual is receptive to getting help or at least having a conversation with a counselor or medical professional, show your support by offering to accompany them to the appointment.

Todd Salvesold, RN, MA, is the Program Manager with Vermont Blueprint for Health