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Many people like to enjoy a glass of wine or alcoholic drink when they spend time with friends or to relax. But sometimes it can be easy to “over-enjoy” and drink more than intended.
How much alcohol is safe to drink daily?
Alcohol affects people differently depending on their gender and age. Women should have no more than 1 drink a day or 7 drinks a week, and men should have no more than 2 drinks a day or 14 drinks a week, according to the Dietary Guidelines for Americans.
The definition of "one drink" depends on the type of alcohol. Beverages with a higher percentage of alcohol have a stronger impact. A standard drink of 14 grams is equal to:
- Hard liquor (40% alcohol) — 1.5 ounces
- Wine (12% alcohol) — 5 ounces
- Beer (5% alcohol) — 12 ounces, which is usually the amount in a can or bottle of beer
Since the size of wine and alcohol glasses vary, you can first measure the amount of wine or hard alcohol before pouring it in a glass.
Having extra drinks at party doesn’t mean you have a problem. But if you’ve found yourself drinking more often, it may be a good time to look at your relationship with alcohol. Drinking too much can put you at risk for several health problems. A 2022 study found that 5 or more days of heavy drinking over a 3-month period can increase the chance of developing a severe alcohol use disorder.1
Here’s what you need to know about alcohol and your health.
Health risks and implications of alcohol
If you’re often drinking too much alcohol, you could be hurting your health without knowing it. Alcohol is a toxin that most tissues in the body absorb. That means too much of it can harm many of your organs — either creating health problems or making existing ones worse. Alcohol also increases your chances of getting several types of cancers.
Here are some common alcohol health issues related to drinking too much:
Liver disease
Your liver does most of the work in breaking down alcohol, so it’s the organ most at risk of damage. “The amount of alcohol needed to hurt your liver depends on your genetic makeup,” says Reham Attia, MD, an addiction medicine specialist at Kaiser Permanente.
"The most common issue I see is fatty liver disease," she says. Alcohol-related fatty liver disease is curable, but it can lead to cirrhosis, a disease that causes liver failure. When liver cells die, they’re replaced by scar tissue. Cirrhosis can be fatal without a liver transplant.
Just recently, the number of people waiting for a liver transplant has risen.2 "We’re getting 3 to 4 cases a week," up from 1 to 2 a month, Dr. Attia says. Most patients are in their 50s, but she’s now seeing some in their early 30s.
Heart disease
One of the serious health risks of alcohol is its effect on the heart. Heavy drinking can cause a rapid, irregular heart rhythm. This condition is called atrial fibrillation (AFib). People over 55 and those who drink even one glass of alcohol each day have a greater chance of developing AFib.3 If it happens often, AFib can increase your risk of stroke. Drinking can also raise your cholesterol and blood pressure.
Insomnia
Often, people depend on alcohol to help them fall asleep, Dr. Attia says. But after a few hours, alcohol can wake you up and make it hard to go back to sleep.
It may take up to 90 days without alcohol for your brain to reset its sleep cues, she says. While you adjust, drink less caffeine and exercise every day.
Depression and anxiety
Mental health issues and alcohol misuse are often connected. People who use alcohol regularly are more likely to develop symptoms of depression and anxiety. And people who have depression or anxiety are more likely to have alcohol problems.
Limiting how much you drink, or quitting drinking altogether, may help address some mental health issues, Dr. Attia says. However, if you’re still struggling with mental health issues after changing your drinking habits, talk to your doctor about treatment options. They can also help you assess your drinking and come up with a plan.
Be mindful of your alcohol use
Maintaining a mindful relationship with alcohol and health can help reduce long-term risks. The key is to keep your drinking at low to moderate levels. You may also decide to change your habits. If so, here are some tips for how to drink less.
If you or someone you love is struggling with alcohol use, we’re here for you. Kaiser Permanente offers a range of treatment and recovery options in a safe, judgment-free environment.