Safer Drinking
Reduce your risk of problems related to drinking too much, too often or in risky environments
When you enjoy alcohol, it can be easy to get into a routine of drinking too much, too often or in risky environments. Here are some simple things you can do to reduce your risk of harm from alcohol.
Before You Start
- Be clear about why you want to drink
Is it going to help you in some way or make things worse? - Eat something
Food reduces the speed at which your body absorbs alcohol. - Know the strength of your alcohol
Look on the label for the percentage of alcohol. - Set limits on how much you’re going to drink
And, commit to sticking to your plan. - One standard drink is:
- Beer: 350 ml (12 oz) at 5% alcohol
- Wine: 150 ml (5 oz) at 12% alcohol
- Spirits: 40 ml (1.5 oz) at 40% alcohol While drinking…
- Measure and keep track of your drinks
This will help you avoid drinking more than you wanted. - Drink slowly
Alternate drinks with water or other non-alcoholic beverages to avoid drinking too much. - Stay in the company of trusted friends
That way, you won’t have to cope alone if something goes wrong.
When Going Out
- Choose drinking places with care
Look for clean surroundings, good lighting, open queuing, comfortable seating, pleasant noise levels and lots of space. Things can get out of control in places that are too crowded and chaotic. - Plan a safe way to get home before you even get to your destination
You’ll be less tempted to make bad choices if you have a good plan. - Avoid getting drunk in public
Stay within the national low-risk alcohol drinking guidelines of 4 drinks for men, 3 drinks for women, on any one occasion. Drinking over these limits puts you at risk of making bad choices that may seem fun or funny at the time but may cost you later in terms of your health, relationships, money or the law.
If You’re Planning To Drink A Lot…
- Drink with a buddy in a safe place
It may be best to stay at home. - Stick to one substance at a time
Alcohol can magnify the effects of cannabis and some other drugs in unpredictable ways. - Stay away from the steering wheel
Stay where you are or make plans to get around by bus, taxi, or ride with someone who hasn’t been drinking. - Avoid having sex with an unfamiliar partner
Carry condoms just in case.
Choose “No Alcohol” When…
- driving or operating machinery
- needing to be alert, like at work or school
- using other drugs, including medications
- pregnant or breastfeeding
- experiencing health problems (mental or physical)
To Reduce Long-Term Health Risk
- Avoid daily or almost-daily drinking
Keep one or two days per week alcohol-free, and have no more than 15 drinks per week if you’re a man, 10 per week if you’re a woman.
Download the Safer Drinking Brochure
Self Help Tools
Blood Alcohol Concentration (BAC)
How much and how fast you drink affects your Blood Alcohol Content (BAC) is calculated by determining how many milligrams of alcohol are present in 100 millilitres of blood. In computing these BAC charts, a drink is defined as follows:
- Beer, 341 ml (12 oz), 5% alcohol content
- Wine , 142 ml (5 oz), 12 % alcohol content
- Cider / Cooler 341 ml (12 oz), 5% alcohol content
- Distilled alcohol (rye, gin, rum ,etc.), 43 ml (1.5 oz), 40% alcohol content
This blood alcohol calculator is to be used as a guide only, it should not be used as the sole way to determine someone’s intoxication level or ability to drive a vehicle.
For more information and to use the online BAC calculator go to The Link Ottawa or download the PDFs below.
Mixing Alcohol and Caffeine
Alcohol and Caffeine – Youth and Young Adults at Greatest Risk: The Canadian Centre on Substance Use and Addiction suggests that drinking alcohol and caffeine has more significant consequences than drinking only alcohol, because caffeine can make people feel like they are less intoxicated than they really are. Mixing caffeine and alcohol can also lead to longer periods of drinking and higher alcohol consumption.
You and Substance Use Harm Workbook
Ever wonder about your unique relationship with substances? Ever question your attitudes and actions related to substances? If so, read on. This booklet was developed to help you better understand your relationship with the substances you use.
Canadian Low Risk Drinking Guidelines
Drinking is a personal choice. If you choose to drink, these guidelines can help you decide when, where, why and how.