How can I be responsible while drinking?

Dear Reader, 

It’s natural to want to fit in when you find yourself in social situations, especially when alcohol is involved. When you’re deciding if, or how much, you want to drink, seeking out ways to be safe and responsible is a good step. Read on to learn some helpful strategies to drink less and to avoid impaired driving. 

How can I drink less when I’m in a social drinking situation? 

Social situations where drinking is involved can lead you to consume more than intended. The alcohol you drink gets absorbed into your bloodstream, known as blood alcohol content (or BAC). The more you drink, the higher your BAC and the more drunk you will be. If you choose to partake in drinking, here are some ideas for how you can drink less and feel better in the morning! 

• Pace yourself. The body can only process around one standard drink (12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of hard liquor) per hour. Try to sip slowly! 
• Keep track. Setting a limit for yourself (and sticking to it) can be a good way to drink less throughout the night.  
• Know what you’re sipping on! Avoid leaving your drink unattended. Also, be cautious of pitchers or punch bowls of mixed drinks. Getting your drink from a bartender or serving yourself helps to keep track of what and how much you’re drinking. 
• Alternate alcoholic drinks with water (or other non-alcoholic options). This will help you stay hydrated and pace yourself while drinking. No one needs to know what is (or isn’t) in your cup. 
• Avoid drinking games, shot-gunning, chugging, and taking shots. These can quickly add up and cause people to drink large amounts in a short time.  

Along with limiting how much you drink, these additional tips can help you drink responsibly.  

• Eat a balanced meal before drinking. Having food in your stomach will slow the absorption of alcohol into your bloodstream.  
• Stay hydrated before, during, and after a night of drinking. Alcohol is a diuretic, which means that it makes you have to pee and can cause dehydration. Drinking alcohol without re-hydrating is one reason for those unfortunate hangover symptoms. 
• Be aware of interactions between alcohol and certain medications or other drugs. Certain combinations may increase the effect of alcohol or lead to serious side effects. It can be a good idea to speak with a health care provider about any potential interactions. 

How can I prevent driving while impaired?  

Steering clear of impaired driving is an important part of responsible drinking. Drinking and driving isn’t only illegal, but it’s also highly dangerous and can lead to fatal consequences. Here are some strategies that can help you prevent drunk driving and protect yourself and others: 

• Have a plan for how to get home before you start drinking. It may be easier to plan ahead while you’re still sober.  
• Decide on a designated driver for the group who is committed to staying sober. This person can help make sure that everyone gets home safely. You can also share this responsibility and take turns for future events. Remember, don't get into the car if you know that the driver has been drinking. 
• Consider using public transit to get home after a night of drinking. Taking the bus or train can be a convenient and cost-effective way to get home safely.  
• Use ride share apps or call a taxicab. Similarly, ride shares can help you avoid drunk driving or getting into the car with a driver who has been drinking.  Some college campuses have late night shuttles that you can call for a ride home.  
• If drinking at a friend’s house, consider spending the night there. If you feel safe, spending the night can be one of the easiest ways to avoid drinking and driving. Then, you can drive home in the morning after you’ve slept and hydrated.  

If you (or someone you know) notice that drinking is beginning to affect your daily life, your mood, or your health, there is support available. Many college campuses have substance use resources and specialists for students. Online resources and hotlines, such as the Substance Abuse and Mental Health Services Administration (SAMHSA), can also provide education and support. Additionally, a mental health professional can speak with you about your concerns and help you make a plan.  

Hopefully this helps you feel more confident next time you find yourself in a social drinking situation.  

Your friend,