Get more of what you want out of drinking (and less of what you don't) by staying in the Golden Zone.

If you decide to drink, consider these science-based lower-risk recommendations that can make it more likely you experience the good things about drinking (relaxation, feeling more social) and less likely you experience the not-so-good things (hangovers, regretted behavior, injuries) by keeping your Blood Alcohol Concentration (BAC) in the Golden Zone (< 0.06%).

Safer Drinking Recommendations:

Have no more than 1 drink per hour. On average, it takes nearly 3 hours for most people to eliminate the alcohol in 2 standard drinks.1

Understand sex differences. There are important biological differences in the ways males and females metabolize alcohol. If a male and a female of the same height and weight consume the same amount of alcohol over the same period of time, the female will have a higher BAC due to different body composition, levels of enzymes that metabolize alcohol, and hormonal fluctuations.

The federal alcohol guidelines based on assigned sex are:2

For females:

  • No more than 3 drinks in any one day
  • No more than 7 drinks per week

For males:

  • No more than 4 drinks in any one day
  • No more than 14 drinks per week

0 drinks is the only safe choice for people in certain higher-risk situations — for example: when driving, pregnant, taking certain prescription or over-the-counter medications, or with health conditions such as substance use disorder.3 Consuming alcohol under the age of 21 can lead to legal consequences in all 50 U.S. states.

Take a look at your drinking habits and how they may affect your health at www.rethinkingdrinking.niaaa.nih.gov.

If you decide to drink alcohol, these tips can reduce your risk of experiencing those "not so good" things about drinking:

  • Pace & space - Sip instead of chugging, alternate with water or soda, and have no more than 1 drink per hour. On average, it takes nearly 3 hours for most people to eliminate the alcohol in 2 standard drinks.
  • Eat before and while drinking - Food in your stomach — especially protein (meat, cheese, peanut butter, etc.) — slows alcohol's entry into your bloodstream, keeping BAC lower. 
  • Avoid mixing alcohol with other drugs - Some prescription, over-the-counter, and street drugs (e.g. narcotics) can increase alcohol’s effects. Caffeine and other stimulants can trick people into feeling less impaired, leading them to drink more. Even allergy medications like antihistamines can increase alcohol's effects. 
  • Use caution when sick or tired - Alcohol enters the bloodstream more quickly when someone is sleep deprived or ill.
  • Be aware of new environments - Drinking in locations that are not typical for you or trying different beverages can cause greater impairment due to situational tolerance.

Sources:

1 National Institutes on Alcohol Abuse and Alcoholism. Available online at http://www.collegedrinkingprevention.gov/CollegeStudents/alcoholMyths.aspx#

2 National Institute on Alcohol Abuse and Alcoholism. (2006) Young Adult Drinking. Alcohol Alert, No. 68. Available online at http://pubs.niaaa.nih.gov/publications/aa68/aa68.htm

3 Department of Health and Human Services and the Department of Agriculture. Dietary Guidelines for Americans 2015-2020. Available online at: https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015