What is "Moderate" Drinking?

Although alcohol is one of the most socially acceptable substances, drinking alcohol comes with many risks to both physical and mental health.

Any amount of alcohol increases the risk for health issues—but experts agree that if an individual chooses to drink, the least harmful path is to drink “moderately.”

What does “moderate drinking” really mean? In this article, we’ll explain what it is, where the definition comes from, and why it’s important.

The Number of Drinks and How to Track Them

In order to follow the guidelines for moderate drinking, it’s important to understand what is considered “one drink.” A document called Dietary Guidelines for Americans, 2020-2025 defines “one drink” in the following ways:

“12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol).”

And how many of these drinks can a person safely consume in a day? The guidelines state: “adults of legal drinking age can choose not to drink or to drink in moderation by limiting intakes to 2 drinks or less in a day for men and 1 drink or less in a day for women” (bold formatting added for emphasis).

This information comes from the U.S. Department of Agriculture and U.S. Department of Health and Human Services. The guide is based on the testing and review of twenty scientists on its advisory committee. These guidelines are widely accepted as the standard for healthcare providers and consumers in the US. We consider this a reliable source.

Why is Moderate Drinking Important?

Although abstaining from alcohol is the healthiest option, moderate drinking is the next best way to keep alcohol intake in check—and keep the health risks lower.

With every drink a person takes, the risks increase for heart disease, cancer, liver disease, mental health struggles, negative effects on the brain, and more. Less is more when it comes to drinking.

Contrary to popular belief, even small amounts of alcohol have not been shown to increase lifespan or boost heart health. Additionally, research shows that the body breaks alcohol down into a chemical called acetaldehyde, a substance that damages DNA and prevents the body from repairing the damage, which allows tumors to grow more easily (Cook 2023).

Factors That Influence Alcohol’s Effects

The NIAA states that “how much, how fast, and how often a person drinks alcohol all factor into the risk for alcohol-related problems” (“The Basics: Defining How Much Alcohol Is Too Much” n.d.).

Not everyone is suited to drinking alcohol. When considering whether drinking is acceptable, individuals should consider the following:

• Age (Alcohol tolerance decreases with age, affecting older adults more strongly.)
• Gender (Women are more prone than men to certain types of alcohol-related cancers.)
• Family history (Consider whether alcohol use disorder, heart disease, or cancer run in the family.)
• Other medical conditions and prescription drug interactions

People often underestimate how much alcohol they’re consuming, according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA). For anyone who chooses to drink, it’s important to keep track of exactly how many they’re having based on the guidelines above.

If you or someone you know needs resources for coping with alcohol use, LEAF can help. Contact us to talk about options. We want to help guide you and your family toward safe and healthy choices!

Sources:

“The Basics: Defining How Much Alcohol Is Too Much.” n.d. National Institute on Alcohol Abuse and Alcoholism (NIAAA). Accessed January 22, 2024. https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/basics-defining-how-much-alcohol-too-much#:~:text=A%20note%20on%20drinking%20level,or%20less%20in%20a%20day.

Smith, Dana G. 2023. “Even a Little Alcohol Can Harm Your Health.” The New York Times, January 13, 2023. https://www.nytimes.com/2023/01/13/well/mind/alcohol-health-effects.html.

Cook, Jennifer. 2023. “How Much Alcohol Is Too Much?” Consumer Reports, October 26, 2023. https://www.consumerreports.org/health/health-wellness/how-much-alcohol-is-too-much-a4435000914/.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Dietary Guidelines for Americans, 2020-2025. 9th ed. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.