Responsible Drinking Guide

Key takeaways

• In the United States the legal drinking age is 21; providing alcohol to someone under 21 can carry serious legal consequences for the person who supplies it.
• Decide your plan before the first drink: a limit, a way home and who is looking out for whom. Choosing not to drink at all is always a good option.
• Eat before and while you drink, alternate with water and pace yourself; stirred spirit-only drinks can be stronger than they look.
• Never drive after drinking and never ride with a driver who has been drinking; use a designated driver, a ride, public transit or stay over.
• Treat extreme drowsiness, being unable to wake someone, repeated vomiting or slow, irregular breathing as an emergency and call your local emergency number.
• This guide is general information, not medical advice. If alcohol is becoming a problem, speak with a doctor or another trusted healthcare professional.

Alcohol is part of many celebrations, dinners and quiet evenings with friends. It can also cause harm when used carelessly. Responsible drinking is not about perfection or judgment. It is about making choices that keep you, your friends and the people around you safe. This guide offers practical, general information to help you enjoy a drink with care. It is not medical advice, and it cannot replace talking to a healthcare professional about your own situation.

What does the law say?

In the United States, the legal drinking age is 21. That means you must be at least 21 years old to buy or drink alcohol. Laws also cover where and when you can drink, and many places restrict open containers in public and in vehicles. Carry a valid photo ID, and expect to be asked for it. Providing alcohol to someone under 21 can carry serious legal consequences for the person who supplies it, so do not do it, even as a favor. If you host an event at home, you may share responsibility for guests who drink and then drive.

Why plan before you start?

The best time to make safe decisions is before the first drink, when your thinking is clear. Ask yourself a few questions:

• How many drinks do I want to have, and over how many hours?
• How will I get home?
• Who is looking out for me, and who am I looking out for?
• Do I have any medication, health condition or situation that makes alcohol unwise tonight?

Write the plan in your head or tell a friend. People who set a limit in advance are better prepared to keep to it.

Why eat before and while you drink?

Alcohol is absorbed more quickly on an empty stomach. Eating a proper meal before you go out, and snacking while you drink, helps slow absorption and can make the evening more comfortable. Choose foods with protein, healthy fats and complex carbohydrates. Most bars offer food, and many cocktails are designed to pair with it. Food does not make it safe to drive, but it does support better pacing.

Why drink water in between?

Alcohol is dehydrating. Alternate each cocktail with a glass of water, and keep a glass beside you throughout the night. Water also gives you time between drinks and helps you avoid drinking fast out of thirst. If you are in a warm place or have been active, drink water before the first cocktail.

How do you pace yourself?

How quickly you drink matters. Your body processes alcohol at a limited rate, and drinking faster than that rate leads to rising impairment. Sip rather than gulp. Choose longer drinks with ice or soda if you want to stretch out the evening. Start with a lighter drink before moving to stronger ones. Be aware that stirred drinks made entirely of spirits can be stronger than they look, and that mixed drinks may hide how much alcohol they contain. Many people find that setting a limit on the number of drinks and spacing them across the evening works well.

You can also choose to skip a round. There is no obligation to keep up with anyone, and a good friend will not pressure you.

What counts as one standard drink in the US

A standard drink contains 0.6 fl oz or 14 grams of pure alcohol. A cocktail may contain more or less than one standard drink depending on its recipe and pour, which is one reason to measure and keep count.

How do you know your limits and the warning signs?

Everyone responds differently to alcohol. Body size, sex, food, medication, fatigue, health and tolerance all play a role, and the same amount can affect you differently on different days. Learn to notice how you feel. Warning signs that it is time to stop include slurred speech, trouble walking or standing, confusion, nausea, memory gaps and a feeling that you are losing control. If you notice these in yourself or a friend, stop drinking, drink water, eat something and arrange safe transport.

If someone is extremely drowsy, cannot be woken, vomits repeatedly, has slow or irregular breathing, or has cold, pale or bluish skin, treat it as an emergency. Call the local emergency number right away, stay with them and do not leave them alone to sleep it off. Alcohol poisoning is dangerous and needs medical attention.

Never drive after drinking

This is the single most important rule. Alcohol slows reaction time, reduces judgment and impairs coordination, often before you feel impaired. You cannot reliably judge your own condition, and the feeling of being fine is not proof. Do not drive, and do not ride with a driver who has been drinking. This applies to cars, motorcycles, boats, bicycles and scooters.

• Designate a driver: Choose one person who will not drink alcohol at all. Rotate the role between friends and thank them.
• Arrange a ride: Use a taxi, a ride service or public transit. Plan it before you go out, and make sure your phone is charged.
• Stay over: If you are at a friend's home, ask to sleep there. A couch is better than a risk.
• Leave the car: It is easy to collect it tomorrow.

How do you look out for each other?

A good night out is a shared responsibility. Keep an eye on your friends, and speak up kindly if someone seems unwell or is making risky decisions. Offer water and food, help them find a ride and see that they get home safely. Never leave an intoxicated person alone. Do not encourage anyone to drink more than they want to. Also watch for drink safety: keep your drink in your hand or in sight, and do not accept drinks from people you do not know well. If you suspect a drink has been tampered with, tell staff and ask for help immediately.

What about medication and health?

Alcohol can interact with many medications, including some sleep aids, pain relievers, antihistamines and prescriptions for mood or anxiety. It can also be dangerous for people with certain health conditions. Pregnant people are generally advised to avoid alcohol altogether. If you take any medication or have any health concern, ask a doctor or pharmacist whether alcohol is safe for you. If the answer is no, choose a non-alcoholic drink without any guilt.

Are there non-alcoholic options?

Skipping alcohol is a perfectly good choice, and it is easier than ever. Many bars offer creative non-alcoholic drinks made with fresh juices, herbs, teas and sodas. Alternating these with alcoholic drinks, or choosing them for the whole evening, is a great way to stay social, stay safe and still enjoy the experience.

What if you are hosting at home?

If you host, you set the tone. Offer plenty of food and water, and have appealing non-alcoholic choices. Measure drinks rather than free-pouring. Do not push drinks on guests. Stop serving someone who has had enough, and help arrange rides or places to stay. Keep alcohol locked or out of reach of children and teenagers.

What if drinking becomes a problem?

For some people, alcohol becomes difficult to control. Signs may include drinking more than planned, being unable to cut down, drinking to cope with stress or sadness, neglecting responsibilities, or experiencing withdrawal symptoms when not drinking. If this sounds familiar to you or someone you care about, you are not alone, and help is available. Talk to a doctor or a trusted healthcare professional, or look for local or national support organizations and treatment services. Many offer confidential guidance. Seek help from a qualified professional, and do not stop drinking suddenly without medical advice if you drink heavily, because withdrawal can be dangerous.

A short checklist for the evening

• I am 21 or older, and everyone I serve is too.
• I have eaten, and I will eat while drinking.
• I am alternating drinks with water.
• I have a safe way home that does not involve driving after drinking.
• I know my limits and I will stop when I reach them.
• I am looking out for my friends, and they are looking out for me.

Responsible drinking is about care. Care for your body, your future, your friends and the strangers on the road. A little planning lets you enjoy the evening and wake up glad about how it went.

Sources and further reading

• NIAAA: What Is A Standard Drink?: the US National Institute on Alcohol Abuse and Alcoholism: a standard drink contains 0.6 fl oz or 14 grams of pure alcohol, with 12 fl oz of regular beer (about 5% ABV), 5 fl oz of table wine (about 12%) and 1.5 fl oz of 80-proof spirits (about 40%) as examples.