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Strategies for Moderate Drinking

Plan Ahead. Decide in advance to limit the number of drinks you will allow yourself to have each day. Note that while definitions of moderate drinking vary, the U.S. Department of Health and Human Services defines it as no more than one drink a day for most women and no more than two drinks a day for most men.

A standard drink would be 12 oz. of beer, 5 oz. of wine, or 1.5 oz. of 80-proof distilled liquor. Plan to have at least two to three alcohol free days each week.

Drink Slowly . Take smaller sips and sip slowly. Try to put down your drink between sips.

Don't Refill Your Glass Until It Is Empty. Don't let anyone else refill it either.

Count Your Drinks. Stay within your predetermined limit.

Eat a Meal Before Drinking. This will slow the absorption of alcohol.

Avoid Salty Foods While You Drink. This will only add to your thirst.

Alternate Your Drinks. Try having a soft drink or juice between alcoholic drinks.

Drink Low Alcohol Beverages. Try light or low alcohol beers.

Never Drink to Quench Your Thirst. Try drinking iced water instead.

Set a Time Limit. Drink for an hour or less.

Drink Only to Enhance a Good Time. Avoid drinking to combat stress or avoid dealing with problems.

Learn To Say No. Don't hesitate to say "No thanks," when you've reached your limit. Think of other creative responses to drink offers you want to decline.

If you need assistance in learning to control your drinking, contact the USA Substance Abuse Program at (251) 460-7980.

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