Published on July 24, 2024 by Zencare Team and written by Alexander Ochoa, PhD
Summer is a time for relaxation and enjoying the warm weather. For many, this often includes having a drink or two at the beach, barbecues, or any summer social gathering. While enjoying alcohol can be a part of summer fun, it’s essential to practice healthy drinking habits to ensure that these moments remain positive and safe. This guide will explore healthy drinking habits to help you enjoy alcohol responsibly this summer.
Understanding Alcohol and Its Effects
Alcohol, when consumed, affects the central nervous system, leading to various physiological and psychological effects. These effects can range from relaxation and euphoria to impaired judgment and coordination. The intensity of these effects depends on several factors, including the amount consumed, the rate of consumption, individual body weight, and tolerance levels.
According to the Centers for Disease Control and Prevention (CDC), moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. However, what constitutes a "drink" can vary. In the United States, a standard drink contains about 14 grams (0.6 ounces) of pure alcohol, which is roughly equivalent to 12 ounces of beer (5% alcohol content), 5 ounces of wine (12% alcohol content), or 1.5 ounces of distilled spirits (40% alcohol content).
10 Tips for Healthy Drinking Habits
1. Know Your Limits
Understanding and respecting your personal alcohol tolerance is crucial. Overestimating your limits can lead to overconsumption and its associated risks, including accidents, injuries, and long-term health issues such as liver disease and cardiovascular problems. Keep track of how much you drink and be mindful of how alcohol affects you.
2. Stay Hydrated
Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. To counteract this, make sure to drink plenty of water alongside alcoholic beverages. A good rule of thumb is to have a glass of water between each alcoholic drink. This not only helps keep you hydrated but also slows down your drinking pace.
3. Eat Before and While Drinking
Consuming alcohol on an empty stomach can lead to faster absorption and stronger effects. Eating a meal before drinking can slow down the absorption of alcohol. Additionally, snacking while drinking can help maintain blood sugar levels and reduce the chances of getting too drunk.
4. Choose Lower Alcohol Content Beverages
Opting for drinks with lower alcohol content can help you enjoy social drinking without consuming excessive amounts of alcohol. Light beers, spritzers, or cocktails with more mixer than alcohol are good choices. This approach allows you to enjoy more drinks over a longer period without the same level of intoxication.
5. Pace Yourself
Sipping your drinks slowly can help you maintain control over your alcohol intake. Aim to limit yourself to one drink per hour. This allows your body time to metabolize the alcohol and reduces the risk of overconsumption.
6. Plan Your Transportation
Never drink and drive. Plan ahead to ensure you have a safe way to get home. Use public transportation, ride-sharing services, or designate a sober driver. The risks associated with drunk driving are severe and include legal consequences, accidents, and fatalities.
7. Be Mindful of Medications
Alcohol can interact negatively with many medications, reducing their effectiveness or causing harmful side effects. Always read medication labels and consult with a healthcare provider about potential interactions if you plan to drink. Be especially mindful of this if you are taking any medications to help treat a mental health condition like depression, ADHD or anxiety. Antipsychotics, Adderall, Xanax and benzodiazepines, for example, all interact with alcohol and can lead to severe side effects. Be sure to check to see if any medications you are on interact with alcohol before drinking.
8. Avoid Binge Drinking
Binge drinking is defined as consuming four or more drinks for women and five or more drinks for men in about two hours. This pattern of drinking is particularly harmful and increases the risk of acute consequences such as alcohol poisoning, accidents, and injuries, as well as long-term health issues.
9. Set a Positive Example
If you’re in a leadership role or have influence over others, demonstrate responsible drinking habits. This can help create a culture of moderation and responsibility within your social circles.
10. Avoid Peer Pressure
It’s okay to say no to a drink. Don’t feel obligated to keep up with others’ drinking habits. And while people should accept simply saying, “no”, if you find that you need a few excuses get people to stop pressuring you, here’s a good list to keep in your back pocket:
- You have to get up early for work, an event, help a friend move etc.
- You’re on antibiotics for (acne, cellulitis, ear infection) and can’t drink
- You think you might have an alcohol allergy or intolerance and you’re cutting it out as a test
- You’re the designated driver
- You already have a drink (show them a beverage in a cup that could be anything)
Enjoying Alcohol in Social Settings
Social settings often encourage drinking, and it can be challenging to manage your intake in such environments. During the summer months there are many social events that will include drinking like spending time at a lake or beach, concerts, BBQs, graduation parties etc. Here are some tips to help set yourself up for success:
1. Practice Saying No: It’s okay to decline a drink. You don’t need to give in to social pressure. Have a plan for how you will say no if you’re offered a drink and don’t want one. You can also opt for non-alcoholic alternatives.
2. Bring Your Own Drinks: Bringing your own low-alcohol or non-alcoholic beverages to a gathering can help you control what you consume. Many tasty and festive non-alcoholic options are available, including mocktails and alcohol-free beers and wines.
3. Engage in Activities: Participate in activities that don’t center around drinking. Games, sports, or other engaging activities can help shift the focus away from alcohol and make social gatherings more enjoyable without the need to drink excessively.
4. Buddy System: Pair up with a friend who also wants to drink responsibly. You can help keep each other accountable and enjoy the event without overindulging.
5. Mind Your Glass: Keep an eye on your drink to ensure it’s not being topped up without your knowledge. This can help you keep track of how much you’re drinking and avoid unintentional overconsumption.
Responsible drinking involves making conscious choices about alcohol consumption to maintain both physical and mental well-being. It’s about enjoying alcohol in a way that does not harm oneself or others. Self care and awareness are two important aspects of responsible drinking.
- Self-Care: Taking care of your overall health and well-being by balancing alcohol consumption with other healthy habits.
- Awareness: Being aware of how much you’re drinking and how it affects you can help you make better choices.
Recognizing When to Seek Help
If you or someone you know struggles to drink responsibly or shows signs of alcohol dependence, it’s important to seek help. Signs of alcohol dependence include an inability to limit drinking, continued drinking despite negative consequences, and experiencing withdrawal symptoms when not drinking.
Resources such as Alcoholics Anonymous (AA), counseling services, and healthcare providers can offer support and treatment options. The Substance Abuse and Mental Health Services Administration (SAMHSA) provides a national helpline for those seeking help with substance use disorders .
If you or someone you know is looking for support from a therapist for issues related to alcohol, you can find someone on Zencare. You can filter your search by Speciality and select “alcohol use disorder & addiction” or “substance abuse”. And while these terms may sound scary, and like the worst case scenario, it just means that a therapist is trained to support through to the worst case scenario — it’s no reflection of your or your loved one’s current struggle.
Conclusion
Enjoying alcohol responsibly this summer involves understanding your limits, staying hydrated, eating well, choosing lower alcohol content beverages, and planning safe transportation. By pacing yourself and being mindful of your consumption, you can enjoy social gatherings without compromising your health.
Remember that alcohol affects everyone differently, and what works for one person may not work for another. Stay informed about the risks and benefits of alcohol consumption and make choices that align with your health and well-being.
Maintaining healthy drinking habits not only benefits you but also sets a positive example for others. As you enjoy the summer festivities, prioritize your health and safety by drinking responsibly.
References
- Centers for Disease Control and Prevention (CDC). Alcohol and Public Health. CDC.
- National Institute on Alcohol Abuse and Alcoholism (NIAAA). What Is A Standard Drink? NIAAA.
- Centers for Disease Control and Prevention (CDC). Fact Sheets - Binge Drinking. CDC.
- National Institute on Alcohol Abuse and Alcoholism (NIAAA). Alcohol's Effects on the Body. NIAAA.
- Mayo Clinic. Alcohol Use: Weighing Risks and Benefits. Mayo Clinic.
- National Cancer Institute. Alcohol and Cancer Risk. National Cancer Institute.
- Substance Abuse and Mental Health Services Administration (SAMHSA). National Helpline. SAMHSA.