Count your standard drinks
Learn what one standard drink looks like and keep a running count, because many pours hold more than one.
- How often
- As needed
- Time
- While drinking
- Recommended for
- 5 factors
How to do it
- Know the standard drink: 14 grams of alcohol, about 12 oz of 5% beer, 8 oz of 7% malt liquor, 5 oz of 12% wine, or 1.5 oz of 80-proof spirits.
- Check the label. A 12-oz craft beer at 10% is two standard drinks.
- Measure a 5-oz pour of wine at home once so you can recognize it, and ask servers not to top off your glass.
- Note each drink before you have it, on your phone or a card.
- Compare your count to the guidance: CDC defines moderate drinking as 2 drinks or fewer in a day for men and 1 or fewer for women. Less is better.
Why it helps
It is hard to manage something you don't measure. Glasses, cans and cocktails vary widely, so people often drink more than they think. Five or more drinks for men, or four or more for women, in about two hours is binge drinking, and risk climbs with the amount.
Be careful
Some people shouldn't drink at all, including anyone pregnant, under 21, driving, or recovering from alcohol use disorder. If your count worries you, SAMHSA's free, confidential helpline is open 24/7 at 1-800-662-4357.
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