Theo Nash
Alcohol is never completely safe, and excessive alcohol consumption can be harmful to the drinker and those around them. Even low levels of alcohol consumption have been associated with increased risks of hypertension, arrythmias, and cancers of the mouth, throat, and breast. While there is no guaranteed safe amount of alcohol for anyone, general guidelines can help minimise the risks. According to the US Dietary Guidelines, women should have one drink or less in a day, and men should have two drinks or less in a day. These guidelines are not intended as an average but rather as a daily limit. Binge drinking, which is defined as consuming four or more drinks on one occasion for women and all adults over 65, and five or more drinks for men, should be avoided.
| Characteristics | Values |
|---|---|
| Recommended intake for women | 1 drink or less per day |
| Recommended intake for men | 2 drinks or less per day |
| Definition of binge drinking | 4 or more drinks for women, 5 or more drinks for men within about 2 hours |
| Definition of heavy drinking | Binge drinking, defined as above, or 8 or more drinks per week for women, 15 or more drinks per week for men |
| Definition of "high-intensity drinking" | 8 or more drinks on an occasion for women, 10 or more drinks for men |
| Definition of a standard drink | 10 g of pure alcohol |
| Recommended upper limit for healthy men and women per week | No more than 10 standard drinks |
| Recommended upper limit for children and young people | None – those under 18 should not drink alcohol |
| Recommended intake for pregnant or potentially pregnant women | None – alcohol should be avoided to keep risks to the baby at a minimum |
| Effect of alcohol on health | Even low levels of alcohol consumption have been associated with greater risks for hypertension, arrythmias, and cancers of the mouth, throat, and breast |
| Effect of alcohol on mental health | Regular drinking at high-risk levels can make mental health worse, and there are strong links between alcohol misuse and self-harm, including suicide |
| Overall health message | The less alcohol consumed, the lower the risk of harm |
| Advice for non-drinkers | Do not start drinking alcohol for your health |
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What You'll Learn
Recommended intake for women
For women, the recommended intake is one drink or 10 to 14 units of alcohol or less per day. This amount is not intended as an average but rather as a daily limit. One standard drink or unit contains about 10 to 14 grams of pure alcohol. Many drinks have more than one standard drink, so it's important to check the label or a standard drinks guide. Spreading alcohol consumption over three or more days and incorporating drink-free days can help keep health risks low.
Binge drinking is defined as consuming four or more drinks within about two hours for women, resulting in a blood alcohol concentration (BAC) of 0.08% or higher. Heavy drinking includes binge drinking and is defined for women as four or more drinks on any day or eight or more per week. "High-intensity drinking" refers to drinking at least eight drinks on one occasion for women.
It's important to note that there is no guaranteed safe amount of alcohol for anyone, and the less alcohol consumed, the better. Drinking in moderation may reduce the risk of alcohol-related health problems compared to excessive drinking. However, even low levels of alcohol consumption can raise the risk of certain cancers and other chronic diseases.
Pregnant women or those planning to become pregnant should refrain from drinking alcohol to minimise risks to the baby. Additionally, individuals with certain medical conditions or taking medications that interact with alcohol should avoid drinking. If you are concerned about your drinking or want to reduce your intake, it is advisable to consult a healthcare professional.
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Recommended intake for men
While there is no guaranteed safe amount of alcohol for anyone, guidelines can help minimise the risks. The U.S. Dietary Guidelines recommend that men limit their intake to two drinks or less per day. Drinking at this level may reduce, but not eliminate, risks. Binge drinking, defined as consuming four or more drinks for women and five or more drinks for men in about two hours, should be avoided. Heavy drinking for men is defined as consuming five or more drinks in a day or 15 or more per week.
According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), drinking less alcohol is better for your health than drinking more. However, past studies have suggested that moderate drinking might be beneficial for health. For example, a study by Harvard Health found that the risk of heart attack and related cardiovascular disease was 14% lower for men drinking 0.8 drinks per day.
The Dietary Guidelines for Americans, published by the U.S. Department of Agriculture and the Department of Health and Human Services, recommends that adults drink in moderation or not at all. Similarly, the National Center for Health Promotion and Disease Prevention advises that drinking in moderation can reduce the risk of alcohol-related health problems.
It is important to note that the recommended intake for men may vary depending on individual factors such as age, medical conditions, and tolerance. The safest option is always to drink in moderation or not at all, as even low levels of alcohol use can raise the risk of certain health issues.
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Risks of drinking alcohol
While drinking alcohol in moderation may reduce health risks compared to drinking excessively, any alcohol consumption can still negatively impact your health. The U.S. Dietary Guidelines recommend that women have one drink or less in a day, and men have two drinks or fewer in a day. These guidelines are not averages but daily limits. Binge drinking, defined as consuming enough alcohol to reach a blood alcohol concentration of 0.08% or more, typically occurs when a woman has four or more drinks or a man has five or more drinks within about two hours. Heavy drinking includes binge drinking and is defined for women as four or more drinks on any day or eight or more per week and for men as five or more drinks on any day or 15 or more per week.
The risks of drinking alcohol include:
Increased Risk of Cancer: Alcohol consumption has been linked to an increased risk of several types of cancer, including mouth, throat, breast, oesophageal, colorectal, and oral cavity cancer. More than 20,000 people in the United States die from alcohol-related cancers each year. Even low levels of alcohol consumption have been associated with greater cancer risks.
Damage to the Heart: Alcohol misuse can damage the heart and contribute to heart disease. Long-term heavy drinking weakens the heart muscle, causing cardiomyopathy. It can also lead to high blood pressure, an irregular heartbeat (arrhythmia), or an increased heart rate. Chronic, heavy drinking raises the risk of ischaemic heart disease (caused by narrowed arteries) and myocardial infarction (heart attack).
Liver Disease: Heavy drinking can lead to liver inflammation and various problems, including acute respiratory distress syndrome, bacterial pneumonia, and respiratory syncytial virus infection.
Neurological Issues: Alcohol misuse is linked to peripheral neuropathy, which can cause numbness in the arms and legs and painful burning in the feet. It can also lead to orthostatic hypotension, a drop in blood pressure due to a change in body position, and increase the risk of stroke.
Digestive Problems: Alcohol consumption is associated with an increased risk of gastro-oesophageal reflux disease and can damage the epithelial lining of the gastrointestinal tract, promote inflammation, and cause gastrointestinal bleeding. Alcohol misuse over time can lead to pancreatitis, impairing the production of digestive enzymes and affecting hormones that regulate blood sugar levels.
Mental Health Issues: Regular drinking at high-risk levels can negatively impact mental health and has been linked to self-harm, including suicide. Alcohol use has also been associated with an increased risk of developing mental health conditions such as depression and anxiety.
Social Harms: Alcohol consumption can lead to social harms, including relationship problems with family and friends.
Other Risks: Alcohol consumption can increase the risk of injuries, violence, alcohol poisoning, overdose (when used with other drugs), sexually transmitted infections, unplanned pregnancy, miscarriage, stillbirth, fetal alcohol spectrum disorder, and learning and memory problems, including dementia.
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Binge drinking
In the United States, binge drinking is defined as consuming five or more drinks for men and four or more drinks for women on the same occasion. This definition is used by the Substance Abuse and Mental Health Services Administration (SAMHSA) in their National Survey on Drug Use and Health (NSDUH). According to the 2023 NSDUH, about 21.7% of people in the United States ages 12 and older reported binge drinking in the past month. Rates of binge drinking are decreasing among preteens, teens, and young adults but remain high, especially among college students. Binge drinking among older adults is also a concern due to potential interactions with medications and increased susceptibility to alcohol-related injuries.
The term "high-intensity drinking" refers to consuming two or more times the sex-specific thresholds for binge drinking, which is 10 or more drinks for men and eight or more for women. This type of drinking further increases the risk of harm and acute health problems associated with binge drinking.
While there is no guaranteed safe amount of alcohol for anyone, the U.S. Dietary Guidelines recommend limiting alcohol intake to one drink or less per day for women and two drinks or less per day for men. These guidelines aim to minimise alcohol-related risks, but they do not eliminate them. Even low levels of alcohol consumption have been associated with increased risks for hypertension, arrhythmias, and cancers of the mouth, throat, and breast. Therefore, the general advice is that the less alcohol consumed, the better.
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Alcohol-related health problems
According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), there is no guaranteed safe amount of alcohol for anyone. However, the U.S. Dietary Guidelines recommend that women have one drink or less in a day and men have two drinks or less to minimise alcohol-related risks. Binge drinking, which occurs when a woman consumes four or more drinks or a man consumes five or more drinks within about two hours, is a dangerous drinking pattern that significantly increases health risks.
Excessive alcohol consumption can have both immediate and long-term effects on one's health and the well-being of those around them. It can lead to acute injuries such as motor vehicle crashes, falls, drownings, and burns, as well as contribute to chronic health problems, including liver disease and alcohol use disorder (AUD). Alcohol use during pregnancy can also result in prenatal brain development issues, causing lifelong cognitive, social, behavioural, and coordination problems for the child.
Alcohol's harmful effects on multiple organs and body systems contribute to over 200 health conditions. Approximately two-thirds of alcohol-related deaths are due to chronic heavy alcohol consumption, while the remaining third results from acute injuries sustained while intoxicated. Alcohol consumption is one of the leading causes of preventable death, with an estimated 178,000 people in the U.S. dying from alcohol-related causes each year.
The health risks associated with alcohol are dose-dependent, with the likelihood of certain harms beginning at relatively low amounts. Even low levels of alcohol consumption, such as less than one drink per day, can increase the risk of specific types of cancer, including mouth, throat, and breast cancer. Additionally, alcohol consumption can increase the risk of hypertension and arrythmias. Overall, the current research underscores the message of ""the less, the better" when it comes to alcohol consumption.
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Frequently asked questions
There is no guaranteed safe amount of alcohol for anyone. Even low levels of alcohol consumption have been associated with greater risks for hypertension, arrythmias, and cancers of the mouth, throat, and breast. According to the U.S. Dietary Guidelines, women should have one drink or less in a day, and men should have two drinks or less in a day.
Binge drinking is defined as having four or more drinks on one occasion for women and all adults aged 65 and older, and five or more drinks for men within about two hours.
Heavy drinking includes binge drinking and is defined as having four or more drinks on any day or eight or more per week for women, and five or more drinks on any day or 15 or more per week for men.
"High-intensity drinking" is drinking at two or more times the binge-drinking thresholds, i.e., eight or more drinks on an occasion for women or ten or more for men.
Excessive alcohol use can harm not only the drinker but also those around them. Drinking alcohol increases the overall risk of death and chronic disease, including cancer and heart disease. It can also negatively impact mental health and is strongly linked to self-harm and suicide.
