Drinking Within a Healthy Lifestyle

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3.0 Introduction

Science tells us that for most adults who choose to drink alcohol, doing so moderately can be part of a healthy lifestyle. Overall, moderate drinkers live at least as long as people who do not drink, and they are at lower risk of some common diseases.

The key to moderation is understanding how much you drink and knowing your limits. It also means knowing when not to drink. Moderation also means being aware of how your drinking may affect those around you.

This section offers some pointers to remember when you drink, whether as part of your day-to-day life, when you go out, or on special occasions.

3.1 Moderate drinking and health

Research studies have found that moderate drinking can be part of a healthy lifestyle for most healthy adults.^[i][ii]

[i] Mostofsky, E. et al. Key findings on alcohol consumption and a variety of health outcomes from the Nurses’ Health Study. Am J Public Health, 2016.106:1586-91
[ii] Loef, M. & Walach, H. The combined effects of healthy lifestyle behaviors on all-cause mortality: A systematic review and meta-analysis. Preventive Medicine, 2012. 55: 163-170.

Research studies have found that moderate drinking can be part of a healthy lifestyle for most healthy adults. , Moderate drinkers, on average, live at least as long as people who do not drink alcohol, and may have lower risk of developing cardiovascular diseases, stroke, and diabetes.^[iii][iv]

As always, any individual’s risk depends on many factors not only on drinking alcohol, and if you have questions about how drinking might apply to your particular circumstances, please consult a medical professional.

[iii] Li, Y. et al. Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study. BMJ, 2020. 368: I6669.
[iv] Boden-Albala, B. & Sacco, R.L. Lifestyle factors and stroke risk: exercise, alcohol, diet, obesity, smoking, drug use, and stress. Curr Atheroscler Rep, 2000. 2:160-6.

3.2 How to moderate your drinking

While some adults who drink understand from personal experience how drinking will affect them and what situations are likely to put them and others at risk of harm, many do not. Whether or not you think you know your own limits, available tools can help you make decisions about your drinking and how to lower your risk.

But there are a few things you need to know first, even if your drinking is moderate.

Nobody should drink to improve their health and no one who does not drink alcohol should start doing so for health reasons.
Alcohol affects every person differently and for some people and in certain situations, even a small amount of alcohol can increase risk of harm.
Drinking more than is recommended in formal guidelines will increase your chances of illness and injury.
If you choose to drink alcohol, pay attention to your overall lifestyle. Avoid smoking, eat a healthy and balanced diet, avoid putting on weight, and get regular exercise. These are important considerations, even if you do not drink alcohol.
And always drink responsibly. Think not only about your own risk, but about what your drinking means for those around you.

Did you know?

Drinking coffee, other caffeinated beverages, or energy drinks will not keep you sober while you are drinking. It will also not sober you up after a heavy drinking occasion.

The only way to stay sober is not to drink or to keep your drinking moderate. And the only way to sober up is to wait!

Depending on how much you have had to drink, you may still have alcohol in your blood the day after drinking and may even be over the legal BAC limit for driving.

Understanding your limits

Some useful tools are available that can help you understand your own limits and how much you can drink without becoming intoxicated.

The “standard drink” is a very useful guide to keeping track of how much alcohol you are consuming and can help you count your drinks.

Health agencies in countries around the world also have guidelines for their citizens to help them to understand the limits for their drinking. Adhering to these guidelines can help to minimize potential health risks.
Guidelines are often different from country to country, and it is best to familiarize yourself with what your own government recommends.

The 2024 Dietary Guidelines for Indians recommend:

“Avoid alcohol. Those who drink should limit its intake.”

When not to drink

For some people it is best not to drink alcohol to avoid risk of injury or health problems. This applies to people who:

Have been diagnosed with or have a family history of cancers associated with drinking alcohol (e.g., female breast, mouth, throat and voice box, liver, colorectal)
Are recovering from an alcohol use disorder and are receiving treatment
Have been diagnosed with liver cirrhosis, high blood pressure, or another chronic disease
Have a mental health condition or take medications that effect your mood, behavior, or concentration
Use recreational drugs
Operate heavy machinery or other machinery that requires high skill
Engage in sports like cycling, skiing, or sailing

The following people should avoid drinking alcohol altogether:

Women who are pregnant or are breastfeeding
Young people who are below the legal purchase age for alcohol
Anyone driving a motor vehicle or motorized two-wheeler

Many of these considerations are reflected in drinking guidelines.

You should never drink alcohol to:

Improve your health
Make yourself seem more desirable or sophisticated
Deal with problems or improve your mood

3.3 Choosing responsibility

Choosing to be a responsible drinker means moderating your own drinking and avoiding situations that may increase your risk of harm. It also means being aware of how your drinking may affect other people around you.

This is particularly important when you are in a situation when it’s easy to drink too much. Here is some basic advice that can help you stay in control of your drinking.

Keep track of how much you drink. This helps you stay aware of your alcohol intake.
Set your own limits. Decide before you start that you will stop drinking before it becomes excessive and affects your behavior.
Pace yourself. Drink slowly to give your body time to process the alcohol.
Hydrate. Alternate with water or non-alcoholic drinks. This helps to dilute the amount of alcohol in your body and helps you process it.
Drink with food. Eating slows down the absorption of alcohol and prevents the amount in your blood from rising too quickly.
Make sure you are in a good frame of mind. Drinking when you are depressed or upset is likely to make you feel worse. It can also affect how you interact with other people, your judgment, and the decisions you make.
Plan ahead. Know where you are going and with whom and how you can get home safely.
Don’t drink and drive. Taxis, ride share apps, and public transportation are all available. You may ask a friend who has not been drinking for a ride or to be a designated driver.
You don’t need to drink to have fun.

Drinking and your relationships

Drinking alcohol can affect your relationship with other people. You may perceive situations differently when you drink and make different decisions that can place your or those around you at risk of harm.
People who drink excessively may experience changes in their personalities.^[i]

Violent behavior is linked with mental health conditions ^[ii]and can be exacerbated by excessive drinking.^[iii]

[i] Luchetti, M. et al. Alcohol use and personality change in middle and older adulthood findings from the Health and Retirement Study. J Pers, 2018. 86: 1003-1016.

[ii] Whiting, D. et al. Violence and mental disorders: a structured review of associations by individual diagnoses, risk factors, and risk assessment. Lancet Psychiatry. 2021. 8:150-161.

[iii] Castillo-Carniglia, A. et al. Psychiatric comorbidities in alcohol use disorder. Lancet Psychiatry, 2019. 6: 1068-1080.

Violence also occurs in the absence of drinking and alcohol is never an acceptable excuse for violence.

People who are experiencing these issues in themselves or their loved ones are advised to seek help from a professional or a support group.

Where to find more information

RDAPAC offers an overview of the relationship between drinking and health and other relevant topic to support users to moderate their drinking. For those wishing to find out more, the following sites offer additional information. Most of these resources are available in English only. Some have been developed by governments, while others are supported by industry to support the reduction of harmful drinking.

Government information resources

Alcohol/s Effects on the Body, US National institute on Alcohol Abuse and Alcoholism (NIAAA)
Rethinking Drinking: Alcohol and Your Health, US National institute on Alcohol Abuse and Alcoholism (NIAAA)
Alcohol Misuse, UK National Health Service
Alcohol, Australian Government
Health New Zealand, New Zealand government

Industry-supported resources

Drinkaware, UK
Drinkwise, Australia
DRINKiQ, Diageo plc (international and available in multiple languages)
IARD Reviews, International Alliance for Responsible Drinking (for comprehensive reviews of the science on a range of topics)

Countries around the world use a common definition of moderate drinking and uniform guidelines developed by the World Health Organization.

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Countries around the world use a common definition of moderate drinking and uniform guidelines developed by the World Health Organization.

False

Each country sets its own limits and guidelines to best inform its citizens. The guidelines are relatively consistent in their advice but vary to reflect culture and local custom.

The only thing that can sober me up after a night of drinking is time.

Click to reveal

The only thing that can sober me up after a night of drinking is time.

False

There is nothing you can do to speed up how quickly your body processes alcohol. The only thing to do is wait.

Beer is a lighter drink than wine or spirits and is better for my health.

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Beer is a lighter drink than wine or spirits and is better for my health.

False

Beer, wine, and spirits all contain alcohol and a standard serving of each contains exactly the same amount. How many drinks you have, not what you drink, determines the effects of your drinking.

Drinking alcohol can be part of a healthy lifestyle.

Click to reveal

Drinking alcohol can be part of a healthy lifestyle.

True

For many people, drinking in moderation can be part of a healthy lifestyle, along with healthy eating and exercise habits and not smoking. Drinking in excess is never healthy and some people should consider not drinking if they have particular health issues.