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Am I drinking too much?

How to know if you might have a problem with alcohol.

If you drink, you may sometimes wonder if you’re having too much.

According to the National Institute of Alcohol Abuse and Alcoholism, the answer depends on how much alcohol you drink at one time or how much during a given week. For most healthy adults, “at risk” or “heavy” drinking is considered:

  • Men: More than 4 drinks on any day or more than 14 drinks in a week.
  • Women: More than 3 drinks on any day or more than 7 drinks in a week.

Even if you generally have less than this, you still may exceed what’s considered moderate drinking. That means no more than 1 drink a day for women and no more than 2 for men.*

Why it matters to your well-being.

What’s the harm in unhealthy drinking? Besides risky behaviors and personal problems, it’s linked to many health conditions, including:

  • Cancer
  • Depression
  • Heart disease
  • Liver disease
  • Sexual dysfunction
  • Sleep disorders
  • Stomach bleeding
  • Stroke

Drinking too much can also lead to an alcohol use disorder, including alcohol dependence. Some early signs — that may get worse over time — include:

  • Drinking more or longer than you intended.
  • Trying unsuccessfully to cut back on alcohol.
  • Noticing it takes more drinks to feel the effects.
  • Having trouble fulfilling work, school or family responsibilities.
  • Skipping favorite activities in order to drink.
  • Having friends or family who are concerned about your alcohol use.
  • Feeling guilty about your drinking.
  • Getting into risky situations while using alcohol.
  • Continuing to drink even though it’s causing problems with friends or family.

Is it time to cut back or quit?

If you want to try to drink less, these tips may help:

Sip and switch. Take it slow — and drink water between beverages with alcohol.

Find your happy buzz elsewhere. Maybe that’s exploring a new hobby, or going on hikes or to dance classes with friends.

Reduce temptation. If you tend to drink too much at home, keep little or no alcohol around.

Practice saying no. When offered a drink you don’t want, a polite “No thanks” works best.

Ask for support. Let those close to you know you’d like their help making a change.

Don’t go it alone. If you don’t think you can drink less on your own, talk with your doctor. There may be treatments, therapies or programs that could help. Check your benefit plan to see what services may be covered.

Your workplace may provide a confidential employee assistance program that can put you in touch with professional help as well.

What to do next

Keep tabs on your drinking. That’s responsible. But what counts as a drink? It depends on what’s in your glass, can or bottle. Here are some numbers to know.

Who knew water could be this tasty?

Thirsting for refreshing alternatives to alcohol? How about a mango delight, an orange fusion or a fresh basil sipper? Those are just some of the DIY drinks you can concoct when you pair plain water with fruit, veggies and herbs. Check out these delicious ways you can jazz up your water.

Flavored water is also a great option to offer to guests and designated drivers.

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*As defined by the Dietary Guidelines for Americans 2015–2020Opens a new window. Some people should drink less than these amounts or not use alcohol at all.

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