Got a question about the Australian Alcohol Guidelines? Are you wondering why these guidelines exist in the first place and what’s so good about them? 

We’ve got your answers – simple and easy!

 

What are the Alcohol Guidelines?

The National Health and Medical Research Council (NHMRC) has evidence-based guidelines to reduce your risk of alcohol-related harm.  

It includes the recommended limits for how much alcohol adults should aim to drink. People under 18, and those who are pregnant or breastfeeding should avoid drinking altogether.  

What is alcohol-related harm? 

Alcohol poses various risks, from short-term harms like accidents and injuries to long-term harms such as liver damage, cancer, and mental health issues. 

Drinking alcohol is a risk to your health. The guidelines are designed to minimise these risks. 

Healthy adults who drink within the guidelines have very low chance of dying from alcohol-related harm. 

 

How much is recommended for me to drink? 

The guidelines recommend: 

• No more than 4 standard drinks a day 

• No more than 10 standard drinks a week 

 

A great way to achieve this is to: 

• Drink less alcohol 

• Drink less frequently 

• Have a few alcohol-free days a week 

 

The less you drink, the lower your risk of alcohol-related harm.  

 

What’s a standard drink? 

A standard drink contains 10 grams of alcohol (12.5 mL of pure alcohol). 

It’s important to know how many standard drinks you’re consuming. Check this guide to see how many standard drinks are in various beverages. 

Did you know that an average glass of wine served at a restaurant typically equals about 1.5 standard drinks?  

 

Similarly, a 375 ml (about 12.68 oz) bottle of beer can either contain:  

– 1.4 standard drinks in full-strength beer or, 

– 0.8 standard drinks in low-strength beer. 

 

You can use this Standard Drink Calculator to gauge how many standard drinks you are consuming and aim to keep your drinking within the Guidelines! 

See this guide below on how much alcohol is in various drinks: 

 

(Image: Alcohol and Drug Foundation) 

 

Why stay in the Guidelines? 

Drinking more alcohol than is recommended in the guidelines can seriously affect your physical and mental health over your lifetime.  

For example, drinking more than 4 standard drinks a day is considered ‘binge drinking’ and increases your risk of developing liver, stomach, and bowel cancer.  

The guidelines define how much alcohol a healthy adult is recommended to drink to avoid the risk of increasing harm to themselves and others. 

Below are examples of how much of a particular alcoholic beverage can add up to 4 standard drinks in a day:

 1.

2.

3.

4.

(Images: Alcohol and Drug Foundation) 

 

Am I drinking too much? 

We encourage you to compare your drinking with the guidelines to determine if you are drinking too much. 

Common signs of drinking too much include: 

• Craving alcohol or using it as a coping mechanism. 

• Having an undefined drinking limit, or not adhering to it. 

• Losing control over your drinking, leading to risky behaviours. 

• Experiencing physical or mental health effects from drinking such as frequent blackouts or mood disorders. 

• Receiving comments from others about your drinking habits. 

• Alcohol interferes with your daily life and relationships. 

 

What are the health effects of drinking alcohol? 

Drinking alcohol increases your risk of various health issues. Alcohol contains ethanol which damages cells and can lead to the development of various types of cancer.  

Excessive alcohol use can also contribute to impaired brain function.  

The more you drink, the more risk to your health.  

Learn practical tips to reduce health risks from drinking alcohol. 

 

What can I drink instead? 

Virgin drinks, mocktails, and other non-alcoholic options – be mindful some of these can be high in sugar.  

 

Should I stop drinking alcohol entirely? 

Any level of alcohol consumption increases the risk of health issues. There’s no safe level of drinking alcohol for cancer risk. 

If you enjoy alcohol, you can consciously moderate your drinking to minimise any health risks and maximise your enjoyment! 

Drinking alcohol will always have risks but there is a way you can reduce drinking without cutting it out completely. For example, having a few booze-free days a week can lower your risk of alcohol harm. 

If you are used to drinking in higher quantities, try cutting back to minimise potential withdrawal symptoms. 

 

Can I use an alcohol support service? 

Absolutely – they’re not just for people who identify having an alcohol dependence, but for anyone looking to cut down. Check out these support options.  

You could also try to moderate your drinking using apps, support groups, detox programs, or speak to your doctor about the best options for you.  

For LGBTQ+ specific support, contact us at ACON! 

Read for more resources on drink limits. 

 

What’s so good about reducing drinking? 

Drinking moderately can help you maintain a balanced lifestyle, enjoy alcohol responsibly, save money, and reduce the risk of serious health issues. 

Check out these tips to reduce your alcohol use. 

 

How can me and my friends drink less? 

There are plenty of easy tips and tricks to drink less, such as: 

• Having a glass of water or non-alcoholic beverage between alcoholic drinks 

• If mixing your own drink, use lower strength alcohol or a lesser amount of alcohol 

• Set a budget you can spend on alcohol 

Check out our latest blog Drink Less, Party More! for tips to drink less on a night out!

 

A great way to drink less is by planning to reduce drinking with your friends! 

You can explore fun activities that don’t involve alcohol such as watching a movie, exercising, hiking, gaming, volunteering, just to name a few. 

You can check out what’s going on in NSW here.

 

What will people think if I drink less? 

As a queer person, we’re used to being different. Be unapologetically you.

Drinking less alcohol is a healthy choice. Good mates will understand and support your decisions. You can enjoy drinking in moderation without being a buzzkill! 

How long does it take for alcohol to leave my system? 

1 hour per 1 standard drink. There are no ways to speed up this process, such as drinking coffee, taking cold showers, or vomiting the alcohol out. 

 

We hope this clarifies the guidelines for you! You can still enjoy drinking responsibly, but we encourage you to know the risks. By following these guidelines, you can minimise the risks. 

Check us out on CAN WE for more tips on drinking less. 

 

For more information, check out: 

The NSW Users and AIDS Association (NUAA) is a peer-based drug user organisation, offering strategies for harm reduction and current issues relating to drug use in Australia. 

Alcohol: reducing the risk – Alcohol and Drug Foundation (adf.org.au) 

What is a standard drink? – Alcohol and Drug Foundation (adf.org.au) 

Or call: 

• Alcohol Drug Information Service (24 hours a day, 7 days a week) on 1800 250 015. 

• Q Life: 1800 184 527 

• Lifeline: 13 11 14 

• Suicide Call Back Service: 1300 659 467