Drinking alcohol: How much is healthy?

It's easy to get confused about alcohol and health. Sometimes we hear that alcohol is bad for us and sometimes we hear that it's good for us. But although some research suggests a little alcohol is beneficial for health, this means a few drinks a week - not a few drinks every day.

To enjoy alcohol without risking health, men should drink no more than four standard drinks each day, women should have no more than two standard drinks a day, and everyone should have at least two alcohol free days a week. Drinking regularly above these levels may contribute to high blood pressure (a risk factor for heart disease and stroke) and increase the risk of cancer, liver disease and brain damage. Because women's bodies are more sensitive to the harmful affects of alcohol, they need to drink less than men.

Understanding what a "standard" drink means can help you drink more safely. A standard drink contains 10g of alcohol - equal to one glass of full strength beer (285 mls) or two 285ml glasses of light beer, or five 285ml glasses of superlight beer. It is also equal to one small (100ml) glass of wine, one measure (30ml) of spirits or one 60ml glass of fortified wine such as sherry or port. The label on a bottle or can of alcoholic drink explains how many standard drinks it contains - one can of regular beer contains about one and half standard drinks, for instance, while a bottle of wine contains about seven. Although most pubs and clubs serve standard drinks, some pubs and bars serve drinks in non-standard measures. If you're not sure if drinks being served are standard or not, ask the bar staff. Drinks people pour at home are often more generous - some large wine glasses hold at least 200mls of wine which equals two standard drinks.

Besides long term effects of too much alcohol on the body, alcohol contributes to many road accidents. There are laws about how much you can drink while driving a car or motorbike. For most drivers it's illegal to drive with a blood alcohol level (BAL) of more than 0.05. For L and P plate drivers and some professional drivers this level is 0.02. Even one drink can raise BAL to 0.02. To stay under the 0.05 limit, men should drink no more than two standard drinks in one hour, no more than three standard drinks in two hours or no more than four standard drinks in three hours. Women should drink no more than one standard drink in one hour, no more than two standard drinks in two hours and no more than three standard drinks in three hours. But these are guides only - because some people react differently to these amounts of alcohol, some of us (especially those with small builds) should drink even less. Coffee or cold showers don't reduce blood alcohol levels.

            Besides being careful about our own drinking, it's good to care about other people's drinking. Don't pressure friends to drink alcohol. If guests drink too much, don't let them drive - call a taxi or invite them to stay overnight.