Alcohol is often part of parties and social events, but it’s important to know how much your body can handle before it starts causing problems. Experts typically say drinking too much alcohol can harm your health, but how much is too much? Keep reading to find out what “too much” really means.

What Is Moderate Drinking?

Doctors often talk about drinking in moderation. The Dietary Guidelines for Americans, the U.S. Department of Agriculture, and the U.S. Department of Health and Human Services recommend moderate drinking, which means up to one drink a day for women and up to two drinks a day for men. But this can change based on your age, health, and even your genetics. Older adults ‘ bodies don’t process alcohol as quickly, so they may need to drink less to avoid health problems.

What Counts as One Drink?

It’s good to know what counts as one “drink.” Here’s what it means:

12 ounces of beer (about 5% alcohol)
5 ounces of wine (about 12% alcohol)
1.5 ounces of distilled spirits like vodka or whiskey (about 40% alcohol)

These are the standard amounts to keep in mind. But remember, some drinks, like cocktails, can have more than one serving of alcohol, which adds up fast.

Why Drinking Too Much Is Dangerous

Drinking too much alcohol, whether all at once or over time, can cause serious health problems. The National Institute on Alcohol Abuse and Alcoholism says that heavy alcohol use can lead to liver disease, high blood pressure, stomach problems, and even cancer.

Binge drinking is especially risky. For men, binge drinking means having five or more drinks at once, and for women, it means four or more. This can lead to accidents, alcohol poisoning, and bad decisions.

Drinking too much for a long time can also harm your brain. It affects your memory, concentration, and how well you make decisions. Heavy drinkers are also more likely to deal with anxiety and depression.

Health Problems from Drinking Too Much

If you drink a lot over time, you are at risk for long-term health problems. Your liver is the main organ that deals with alcohol. Drinking too much can lead to fatty liver, hepatitis, and cirrhosis. Many scientific studies have proven that drinking a lot can also weaken your heart, leading to heart problems like cardiomyopathy (when the heart muscle gets weak) and irregular heartbeats.

Cancer is another concern. Studies show that alcohol can increase your risk of cancers like mouth, throat, liver, colon, and breast cancer. The more alcohol you drink, the higher the risk.

Drinking a lot also weakens your immune system. This means your body can’t fight off colds or infections as easily, and it takes longer for you to get better.

How Alcohol Affects Mental Health

Alcohol doesn’t just affect your body; it also affects your mental health. At first, drinking might make you feel happier, but over time, it usually makes problems like anxiety and depression worse. Alcohol is a depressant, meaning it slows down your brain and can make you feel low, especially if you drink a lot.

If you find that you need alcohol to handle stress or feel better, it might be time to ask for help. Health experts say that cutting back on alcohol can really help improve mental health.

Signs You Might Be Drinking Too Much

It can be hard to tell if you’re drinking too much. Here are some warning signs:

You need alcohol to relax or have fun.
You drink more than you planned or can’t stop.
You have memory gaps or blackouts after drinking.
Drinking is affecting your relationships or your job.
You have withdrawal symptoms like shaking, sweating, or feeling irritable when you don’t drink.

If any of these sound familiar, it might be time to talk to a doctor or consider cutting back.

How Much Is Too Much for You?

What’s too much for one person might not be the same for another. Things like age, weight, health, and medications can all affect how alcohol impacts you. For some people, even small amounts of alcohol can cause problems or react badly with medications. It’s important to know your limits and pay attention to how your body feels.

Pregnant women should not drink at all. The National Health Service (NHS) says that alcohol can harm a developing baby. People with certain medical conditions should also avoid alcohol.

Tips for Drinking Responsibly

If you choose to drink, here are some ways to stay safe:

Know your limits: Stick to one drink a day for women and two for men.
Drink slowly: Sip your drink to let your body handle the alcohol better.
Eat food: Food helps slow down how your body absorbs alcohol.
Stay hydrated: Drink water between alcoholic drinks to avoid dehydration.
Skip rounds: If friends are buying rounds, it’s okay to skip and stick with a non-alcoholic option.

When to Get Help

If drinking is hard to control or causing problems, it might be time to get help. There are many resources available, like Alcoholics Anonymous (AA) or counseling services. Talking to a doctor is also a great place to start—they can help you figure out the best steps for you.

Dr. Natalia Hapych says that if alcohol feels like it has more control over your life than you do, it’s important to reach out for help. Many people struggle with alcohol, and there’s no shame in getting support. You can get better, and the sooner you start, the better your chances.

The Takeaways

Alcohol can be part of social events, but the key is to know your limits. American Dietary Guidelines recommend restricting your alcohol intake to one drink per day for women and two drinks per day for men. Drinking in moderation—or choosing not to drink—is the best way to stay healthy and safe.

If you are worried about how much you drink or want to make sure you’re staying within healthy limits, talk to your doctor.