How much drinking is too much?

What do the Australian alcohol guidelines say?

For healthy adults, the guideline is no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. The National Health and Medical Research Council (NHMRC) set these limits in 2020, after reviewing the evidence on alcohol and health.

The NHMRC says that staying within these limits keeps your lifetime risk of dying from an alcohol-related disease or injury below 1 in 100. It also says plainly that the less you choose to drink, the lower your risk of harm.

There are three guidelines:

• Healthy adults: no more than 10 standard drinks a week and no more than 4 on any one day. This is the same for men and women.
• Children and people under 18: should not drink alcohol.
• Pregnancy and breastfeeding: don't drink if you're pregnant or planning a pregnancy. If you're breastfeeding, not drinking is safest for your baby.

These are limits for lowering risk, not a target. Some people are better off drinking less or not at all, for example if they have certain health conditions or take medicines that don't mix with alcohol.

What is a standard drink?

A standard drink is any drink that contains 10 grams of pure alcohol. It isn't the same as one glass, can or bottle, and many common drinks hold more than one standard drink.

Every bottle, can and cask in Australia shows how many standard drinks it holds, so the label is the most reliable guide.

Drinks poured at home or in a bar are often bigger than a standard pour. A generous glass of wine can easily be two standard drinks, and a cocktail can be two or three.

How do I know if my drinking is a problem?

There's no single line, and it isn't only about the number. It's worth talking to someone if drinking is affecting your health, sleep, mood, work or relationships, or if you find it hard to stick to the limits you set yourself.

Some things people notice:

• You often drink more than you meant to, or for longer.
• You've tried to cut down and found it hard.
• You need more to feel the same effect.
• You feel shaky, sweaty, anxious or unwell when you go without, and a drink settles it.
• People close to you have mentioned it, or you find yourself playing down how much you drink.
• You drink to cope with stress, sleep, pain or low mood.

None of these needs a label, and you don't need one to ask for help. Most people who talk to a GP about drinking are not dependent on alcohol. They've noticed it creeping up and want a plan.

If you feel shaky, sweaty or unwell when you go without a drink, don't stop suddenly on your own. Talk to a GP first. Our guide to cutting down or stopping explains why.

How can I keep track of how much I drink?

The simplest way is to write it down as you go, for a week or two. Many people are surprised by the total, and it gives you and your GP something real to talk about.

• Note each drink, its size and strength, or the standard drinks on the label.
• Count drinks at home as well as when you're out.
• Add up the week, and look at your biggest day.
• Notice when and why you drink: the time, the place, who you're with and how you feel.

The Alcohol and Drug Foundation has a free alcohol diary you can print and fill in.

When should I talk to a GP about my drinking?

Any time it's on your mind. You don't need to be drinking a lot, and you don't need to have decided to stop.

A GP can look at your drinking alongside the rest of your health, check things like your blood pressure and liver if needed, and help you make a plan that suits you. See what a GP can do.

This is general information. Your GP can tell you what the guidelines mean for you, given your health and any medicines you take.