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Middlesex-London Health Unit

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Reduce Your Alcohol Risks

The best way to reduce your alcohol risk is to reduce the amount you drink. Follow Canada’s Low-Risk Alcohol Drinking Guidelines to reduce most alcohol-related health problems.

Women:

  • No more than 2 Standard Drinks in a day.
  • No more than 10 Standard Drinks in a week.

Men:

  • No more than 3 Standard Drinks in a day.
  • No more than 15 Standard Drinks in a week.

Recommendations

Every week should have at least 2 days without drinking to avoid it becoming a habit. Less is always best.

  • Know what a standard drink is.

    Know what a standard drink is. This way, you will know how much alcohol you are drinking. Practice measuring out the exact amounts in a glass before you drink.
  • Keep track of how much you drink.

    Keep track of how much you drink - per day and per week.
  • Wait at least one hour between drinks.

  • Offer guests food and non-alcoholic drinks.

    If you are hosting a party where you serve alcohol, offer your guests food and non-alcoholic drinks. Make sure everyone has a safe ride home.
  • Work with your family to develop rules around alcohol use.

    Work with your family to develop rules around alcohol use at home, when you’re out and when driving or operating other machinery.
  • Talk to important people in your life

    Consider talking to other important people in your life about the links between alcohol and short and long term problems.
  • If you are concerned that you have a drinking problem, please check with your doctor.

    If you are concerned that you have a drinking problem, please check with your doctor. You can also look at the Check Your Drinking survey that can help answer questions about your drinking habits and help you consider possible consequences.
  • Get Help

    Need help now with your alcohol use? Contact Connex Ontario (1-800-565-8603) for help with substance misuse – Free. Confidential. Anonymous. 24/7/365.

What Is A Standard Drink?

One Standard Drink equals:

  • 341 ml (12 oz) bottle of 5% alcohol beer, cider or cooler 
  • 43 ml (1.5 oz) shot of 40% hard liquor (vodka, rum, whisky, gin, etc.)
  • 142 ml (5 oz) glass of 12% alcohol wine
  • Remember that high alcohol % beers, coolers, cider and fortified wines contain more than one standard drink.

Contact Us

For more information, please contact the Healthy Communities and Injury Prevention Team:

  • 519-663-5317 ext. 2220
 
Date of creation: January 1, 2013
Last modified on: February 12, 2015
 

References

1Centre for Addiction and Mental Health. (2010). Alcohol and Chronic Health Problems [Brochure]. Toronto, ON. Retrieved from
http://www.camh.ca/en/education/about/camh_publications/Pages/Alcohol_Health_Problems.aspx