Low
Risk Drinking
 How much alcohol can I drink to stay at low risk of harm?
 For men, low risk drinking is up to 4 standard
drinks a day, with up to 6 standard drinks on occasion. For
women, low risk drinking is up to 2 standard drinks a day,
with up to 4 standard drinks on occasion. Men and women should
aim for 1 or 2 alcohol free days a week. Drinking more than
this could put you at risk of harm.
Celebrating safely
Sometimes though, people drink more than they
had intended and go beyond low risk drinking levels. This
might happen on special occasions, such as arriving home from
a deployment or when celebrating a promotion, or when in a
different or new environment, such as on holiday or in a new
posting.
Here are some practical strategies for celebrating
safely and reducing potential risks associated with alcohol
use:
- Have a plan for where you are going, who
you will be with, how much you are going to drink, and how
you will get home. What do you need to do the next day;
- Start with a non-alcoholic drink to quench your thirst before
you start drinking alcohol, and be sure to eat something before
you start drinking. Food in the stomach slows down the rate
at which alcohol can be absorbed into your bloodstream;
- Drink one drink at a time, pace yourself, and drink slowly;
- Do something else while you're drinking, such as playing
pool or dancing;
- Don't leave your drinks unattended;
- Look out for your mates, if they look like they've had too
much or are getting difficult to handle, try to get them to
a safe place. Make an agreement with your mates that you will
look out for each other; and
- Make sure you drink water between drinks and before you
go to sleep to rehydrate. This is the best way to avoid, or
minimise, a hangover.
If you are concerned about the level you are
drinking and would like to try to cut down, even just for
a while, here are some tips that might help:
1. Identify the good reasons for cutting
down.
Think of some good reasons for cutting down your alcohol consumption.
These reasons might include losing weight, avoiding hangovers,
having a clearer head and better memory. Choose some reasons
that make sense to you.
2. Set some goals.
Pick a day when you plan to start cutting down and set your
daily drinking goals each week. Then record your drinking,
in a drinking diary, to help work out whether you're on track
to meet your goals. If you don't achieve your goals, work
out some practical strategies to help you next time.
3. Be aware of high-risk times.
There will be times when you will find cutting down difficult,
no matter how much you want to change. Common high-risk times
might be after work, at a party, watching sports events, or
when you feel lonely, stressed or depressed. Think of some
high-risk times for you.
4. Manage the high-risk times.
Now that you have identified your high-risk times you need
to work out how to manage them and deal with the situation.
Some ways of coping with high-risk times might include planning
to do other things at times when you would usually drink,
making sure you eat before drinking and alternating non-alcoholic
drinks with alcoholic drinks, switching to low-alcohol drinks
or just avoiding high-risk places and people. Think now about
practical and sensible ways to deal with the high-risk times
that you identified at step 3. Then, on a daily basis, think
about each of your high-risk times and imagine how you will
manage those times using these ideas.
5. Identify someone you trust to support
you.
Often people find it is easier to cut down if they have
someone they can talk to and be honest with who supports them
and their decision. This person might be your partner, a friend,
or perhaps a colleague who also wants to cut down. Your doctor
or other health professional can also support you.
6. Stick to your goals.
Some habits are difficult to break. Using the tips on this
sheet will help you. Talk to your support person to help you
get through the times when you are finding it hard to stick
to your goals. Each time you stop yourself from doing something
by habit you are another step closer to breaking that habit
altogether. Your cravings will pass more easily if you're
occupied doing something else.
What is your level of risk?
The most widely used screen for alcohol use
in Australia is called AUDIT (the alcohol use disorders identification
test). AUDIT is also used consistently by ADF health providers
to assist them to make decisions about appropriate treatment
options for members using alcohol in excess of low risk levels.
You can complete the AUDIT on your own drinking behaviour
to work out your level of risk (see back page of this fact
sheet). If your score is 8 or more, you are drinking in excess
of low risk levels and your ADF health provider can give you
some information and support to help you cut down to a less
risky amount. Navy members can also see their ADPA or contact
their local ADPC for further assistance.
Where to get more information
Accurate and up-to-date information on alcohol
and low-risk drinking can be obtained from the following websites:
 Australian
Drug Information Network
Australian
Drug Foundation
National
Drug & Alcohol Research Centre
23 September, 2008
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