Small changes can make a big difference in reducing your chances of having alcohol related problems. Which of these strategies are you willing to try?
Pre-Plan. Decide in advance how much you will drink and stick to that amount.
Keep track. Keep track of the number, frequency, and amount of drinks you consume.
Know your standard drinks. Measure all drinks according to “standard drinks.”
Pace drinks. Pace how much you will drink. For example, limit yourself to one drink every hour or so. Be realistic with your pacing goal.
Space drinks. Alternate your alcoholic beverages with non-alcoholic beverages such as water, tea or soda.
Avoid binge drinking. Avoid consuming a large amount of alcohol over a short period of time. This means skipping most drinking games such as “beer pong,” “quarters” and “flip cup.”
Eat food. Avoid consuming alcohol on an empty stomach; eat food when you are drinking.
Three max. Try to stick to no more than three alcoholic drinks per drinking occasion.
Abstain. Abstain from alcohol on occasion.
Designated driver. Be the designated driver on occasion.
PLEASE NOTE: A designated drive IS NOT the least intoxicated person in a group; a designated driver is a person who does not drink alcohol, in any amount, while responsible for the transportation (e.g., cars and boats!) of others!
0-0-1-3. Follow the 0-0-1-3 rule; Learn about 0-0-1-3.
Be assertive. Encourage your friends to slow down or stop if you notice they are drinking too much or too quickly.
Safe travel one. Find an alternative means of travel (i.e., taxi, sober friend) if you have been drinking.
Safe travel two. Never travel as a passenger in a vehicle with a driver you know has been drinking.
The guidelines above on low-risk drinking do not apply if you:
Have health problems such as liver disease or mental illness.
Are taking medications such as sedatives, painkillers, sleeping pills, cough and cold medicines or medications for mental illness.
Have a personal or family history of drinking problems.
Have a family history of cancer or other risk factors for cancer.
Are pregnant, trying to get pregnant or are breastfeeding.
Will be operating a vehicle such as cars, trucks, motorcycles, boats, snowmobiles or bicycles.
Will be doing activities where you are responsible for the safety of others.
Will be doing activities involving guns or other weapons (e.g., hunting).
Will be doing activities around water such as swimming or scuba diving.
Are told not to drink for legal, medical or other reasons.