Alcohol Use and Your Health

The effects of problematic alcohol use can be extremely serious. Many areas of your life can be impacted; it can damage your relationships, your career, your physical and emotional health and your ability to make sound decisions.

Alcohol has long been a staple of our culture. Regular alcohol consumption to unwind after a hard day’s work or to celebrate an event is sometimes encouraged and carries through to our home and work environments as a bonding ritual, morale booster and stress reliever.

Driving under the influence can have far-reaching consequences, including loss of life, financial difficulties, loss of your driver’s license, job loss, and jail time. In this article, we’re sharing information about how to recognize when alcohol use has become a problem, how to change your habits to moderate your drinking and how to get effective help when alcohol use has become problematic.

When “One More Drink” is Really Two, or Three

While it’s difficult to say exactly how much alcohol use is too much, as it varies depending on your age, weight, gender and other factors, generally speaking, drinking no more than 1-2 drinks per day with at least 2 days in the week where no alcohol is consumed at all is considered safe for most people.

Consider the following:

• Standard beer cans and bottles are 12 oz (341 ml), but “Tall Boys” are 16 oz (473 ml).

• Draught beer can range from 20 oz to 32 oz. Drinking two 32 oz draughts (5%) is equivalent to over five standard sized beers.

• Alcohol content of draught beer can range from 4% (light beers) to 15% in stouts or double IPAs.

• A glass of wine at a restaurant or bar can range from 5 oz (the standard size) to 9 oz. The 9 oz glass significantly increases alcohol intake, even if it seems like only a couple of glasses.

• If you don’t measure out your wine or distilled alcohol, you are likely over-pouring and consuming much more alcohol than you think.

Signs of Problematic Alcohol Use

When you start paying attention to how many “drinks” you’re actually drinking, you may be surprised. If you notice that you’re consuming more than you thought, you can start taking steps to reduce how much you pour at home and order when you’re out. Or perhaps you’ve noticed that your alcohol use has increased but you’re not sure if you have a problem.

Signs of problematic drinking can be mild, moderate or severe, based on the number of symptoms you experience.

Signs and symptoms include:

• Being unable to limit the amount of alcohol you consume.

• Wanting to cut down on how much you drink or making unsuccessful attempts to do so.

• Drinking without a plan.

• Drinking alone.

• Spending a lot of time consuming, buying or recovering from alcohol use.

• Feeling a strong craving or urge to drink.

• Failing to fulfill major obligations at work, school or home due to alcohol use.

• Continuing to consume alcohol even though you know it’s causing physical, social, work or relationship problems.

• Giving up or reducing social and work activities and hobbies to drink alcohol.

• Drinking in situations where it’s not safe, such as when driving or swimming.

• Developing a tolerance to alcohol so you need more to feel its effect, or you have a reduced effect from the same amount.

• Experiencing withdrawal symptoms when you don’t consume alcohol.

Making a Change

Think about your triggers that tend to make you want to drink (an argument, frustration, socializing with friends who are drinking, relaxing after a long day at work, etc.). If you find that your use is increased when facing difficult situations or when you’re having negative thoughts and feelings, consider different activities. Instead of reaching for a bottle of beer or pouring a glass of wine, go for a walk, listen to music or call a supportive friend or family member.

To reduce your long-term health risks related to alcohol consumption, follow these tips:

Set limits and stick to them:

• drink no more than 10 drinks/week for women with no more than 2 drinks/day most days.

• drink no more than 15 drinks/week for men with no more than 3 drinks/day on most days.

• plan non-drinking days every week to reduce or avoid habit-forming behaviour.

According to Canada’s Guidance on Alcohol and Health, in order to reduce the risk of harm from alcohol, it’s recommended that Canadians consider reducing their alcohol intake.

© Canadian Centre on Substance Use and Addiction, 2023

Determine what places you are at risk for exceeding your limits:

• Emotions: if you’re angry, sad or anxious, you may drink too much.

• Environments: certain people or places may lead you to drink too much.

• Situations: problems, stressors or losses may contribute to over consumption.

• Activities: drinking games (e.g., beer pong), keg parties, etc. are associated with overdrinking.

Create strategies to deal with the above risk situations, and remember, drinking is a personal choice: drink only if you want to, drink only as much as you want, drink the types of drinks you want to, do not drink if you feel negative emotions.

• Eliminate binge drinking by reducing the number of drinks on any single occasion

  • Drink slowly. Have no more than 2 drinks during a 3-hour period.

• For every alcoholic beverage, drink one non-alcoholic drink.

• Avoid drinks that are easy to gulp down and instead, choose drinks that are easier to sip.

• Eat before and while you’re drinking.

• Switch to drinks that contain less alcohol (e.g., light beers).

• Consider your age, weight and any existing health issues that may suggest lowering your limits.

Never Drink Alcohol:

• while taking medications (prescription or over the counter) that interact with alcohol.

• when responsible for the safety of others.

• when making important decisions.

• when using machinery, tools or driving any sort of motorized vehicle.

• when taking part in any sort of dangerous physical activity.

• if you’re pregnant, you’re planning to become pregnant, or you’re breastfeeding.

• before or during work hours.

Drinking less may be difficult at first. If it’s a habit that you’ve developed it can be a difficult habit to break. As you begin to change your drinking behaviour, you may sometimes drink more than you had planned—don’t give up! Keep working on it and ask for help if you need it.

If you’re experiencing signs and symptoms of problematic alcohol use and are having a difficult time changing your habits, know that there is help. Various treatments are available if you or a loved one is struggling. Speak to your healthcare provider about your alcohol use. There are various options including:

• individual counselling

• relapse prevention

• community resources

• admission to detox or residential program facilitated when necessary

• 12-step support groups

Taking Control of Your Health and Well-Being

Changing your relationship with alcohol is a process, and small steps can make a big difference. By recognizing your triggers, setting personal limits, and developing healthier coping strategies, you can reduce risks and regain control. If cutting back feels challenging, support is available—seeking help is a sign of strength, not weakness. Whether through counselling, peer support, or medical guidance, the right resources can help you build healthier habits and improve your overall well-being.