Self-help Articles

by Reid K. Hester, Ph.D.

Many people do not drink heavily enough to be considered alcoholic, but they want or need help with moderating their drinking. What's moderate drinking?

First, we need to define what is meant by moderate drinking.

There is a consensus in the scientific community about what defines "moderate drinking." It's no more than 2 or 3 standard drinks per drinking episode, no more than 9 drinks per week for women and 12-14 for men. Also, moderate drinking means limiting how fast you drink and, as a result, keeping your blood alcohol concentration (BAC) below .045-.055 (.10 is the DWI limit in most states).

A standard drink is the equivalent of a 12 oz beer with 5% alcohol (average for most U.S. beers). A 5 oz. glass of wine (12.5% alcohol) and 1.5 oz. of 80 proof liquor are also 1 standard drink each.

This definition of moderate drinking prevents you from getting drunk. But then moderate drinkers don't get drunk. Now if your idea of moderate drinking is a 6 pack instead of a 12 pack, this would suggest that you drink with some pretty heavy drinkers. Drinking a 6 pack of beer is heavy drinking, period.

Some heavy drinkers who've experienced problems from their drinking can learn how to moderate their drinking and maintain moderate drinking for years at a time. Others cannot.

So who's more likely to be successful at moderation?

Well, women tend to be more successful than men. Drinkers with a shorter history of problems and less severe problems also tend to be more successful with cutting back and maintaining it. Drinkers who believe that alcoholism is a bad habit rather than a disease tend to do better with moderation.

If you're thinking about moderate drinking for yourself, there are a few things to think about.

• First, if you've had significant alcohol-related problems and are currently not drinking, trying moderate drinking may put you at risk again for alcohol-related problems.
• Second, if you're currently drinking more than the guidelines of moderation, you will reduce your risk for problems by cutting back.
• And third, there are a number of online resources you could use if you'd like some guidance and/or support in your efforts. Do an internet search for "moderation management" and see what's available for you.

About the Author:

Reid K. Hester, Ph.D., Director, Research Division, Behavior Therapy Associates, 9426 Indian School Rd NE, Suite 1, Albuquerque, NM 87112. Phone: 505.345.6100.

Dr. Hester is has developed an evidence-based, web application called ModerateDrinking.com to help heavy drinkers be successful in changing their drinking. A video demo of the program is available at www.behaviortherapy.com