Drinking responsibly: alcohol units, standard drinks, pacing and never drink-driving

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Enjoying beer, wine or cocktails goes best with knowing how much you are actually drinking. Drinks vary hugely in strength and size, so counting glasses tells you very little. This guide explains the two most common ways of measuring alcohol, the UK and US approaches, and some practical habits that help.

UK: alcohol units

In the UK, alcohol is counted in units. One unit is 10ml, or 8g, of pure alcohol. To work out the units in a drink, multiply its volume in millilitres by its ABV percentage and divide by 1,000. For example:

A pint (568ml) of 5% beer: 568 × 5 ÷ 1,000 = about 2.8 units
A 330ml can of 5% beer: about 1.7 units
A 175ml glass of 12% wine: 2.1 units
A 25ml single measure of 40% spirit: 1 unit

The UK Chief Medical Officers' guidance is:

Men and women are advised not to drink more than 14 units a week on a regular basis.
If you do drink as much as 14 units a week, spread it evenly over three or more days, rather than drinking it in one or two heavy sessions.
Have several drink-free days each week.
There is no completely safe level of drinking; 14 units is a low-risk guideline, not a target.

Fourteen units is roughly five pints of 5% beer in a week, which surprises many people.

US: standard drinks

In the US, alcohol is counted in standard drinks. One standard drink contains about 14 grams of pure alcohol. That is roughly:

12 fl oz of regular beer at about 5% ABV
5 fl oz of wine at about 12% ABV
1.5 fl oz of distilled spirits at about 40% ABV

Many craft beers are stronger than 5% and are served in larger glasses, so a single pint of a strong IPA can easily be two standard drinks or more. Check the ABV and the serving size. Other countries define a standard drink differently, so if you are travelling or reading guidance from elsewhere, check the local definition.

Never drink and drive

Alcohol slows reactions and impairs judgement before you feel drunk. Legal limits differ between countries and even within the UK, where Scotland's limit is lower than England's and Wales's, and there is no reliable way to know whether you are under a limit from how many drinks you have had. Your weight, sex, food, health and the drink's strength all change the result. The only safe plan is not to drink at all if you are driving, cycling, riding a scooter or operating machinery. Remember that alcohol takes many hours to leave your body, so after a heavy night you may still be over the limit the next morning. Plan the journey home before you go out: a designated driver who stays alcohol-free, public transport or a taxi.

Pacing yourself

Eat before and while you drink; food slows how quickly alcohol is absorbed.
Alternate each alcoholic drink with water or a soft drink.
Choose lower-strength options: a session beer instead of an imperial IPA, a half instead of a pint, a spritz instead of a neat spirit.
Sip, do not chase, and avoid rounds that push everyone to drink at the speed of the fastest person.
Count as you go, using the unit or standard-drink figures above.
Know when to stop, and do not top up someone else's glass when they have said no.

When not to drink at all

When pregnant or trying to become pregnant: the UK Chief Medical Officers advise that the safest approach is not to drink at all.
When taking medicines that interact with alcohol; ask your pharmacist or doctor.
Under the legal drinking age where you are.
Before swimming, or any activity where impaired judgement could hurt you or others.

Looking after each other

If someone has drunk too much, do not leave them alone. Lie them on their side if they are very drowsy, and call emergency services if they cannot be woken, are breathing irregularly or are having a seizure. If you are worried about your own drinking or someone else's, your doctor or a local alcohol support service can help, confidentially. How do you keep track of what you drink, or make nights out more moderate? Share your tips or ask a question in the comments.