✔ Backed by: National Institute on Alcohol Abuse and Alcoholism (NIAAA) · Substance Abuse and Mental Health Services Administration (SAMHSA). Each fact links to its source, and the full list is at the bottom of this post.
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The end of the year fills up fast. Office parties, family dinners, game nights, a toast with old friends. For a lot of people, drinks are part of the scene. This is not a lecture, and it is not about telling anyone what to do. It is a kind, practical check-in: how much are you really having, how does it mix with your medicines, and what can you do if you want a change?
What counts as “one drink”?
Most of us guess wrong here, and that is not our fault. Serving sizes vary a lot. In the U.S., a standard drink is any drink with about 14 grams, or 0.6 fluid ounces, of pure alcohol.[1] According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), each of these counts as about one standard drink:
- 12 ounces of regular beer (about 5% alcohol)
- 5 ounces of table wine (about 12% alcohol)
- 1.5 ounces, or one shot, of 80-proof distilled spirits (about 40% alcohol)
Here is where it gets sneaky. A standard 750 ml bottle of wine holds about five standard drinks. NIAAA suggests measuring five ounces at home once, so you can see what a real serving looks like next to the glass you usually pour.[2] For mixed drinks, NIAAA’s Rethinking Drinking site has a free cocktail calculator to help you estimate how much alcohol is in your glass.[2]
Picture this. Your cousin fills your wine glass “just a little” three times over a long dinner. It felt like three drinks. It may have been closer to five. Knowing the real number is not about guilt. It just helps you make the choice you actually want to make.
Alcohol and your medicines
This is the part people miss most often. NIAAA warns that mixing alcohol with certain medicines can cause problems like nausea, headaches, and drowsiness, and in some cases more serious harm such as internal bleeding or trouble breathing. Alcohol can also make some medicines work less well.[3]
Older adults face extra risk. NIAAA explains that as we age, the body clears alcohol more slowly, and older adults are more likely to take several medicines that can interact with it. Over-the-counter products count too. Many pain relievers and cold, cough, and allergy remedies contain ingredients that can react with alcohol, and some medicines contain alcohol themselves.[3]
The fix is simple: ask. NIAAA recommends talking with your pharmacist or another health care provider to find out whether your medicines interact with alcohol.[3] Please do not skip or stop a prescribed medicine so you can drink. Talk with your prescriber or pharmacist instead.
You can say to your pharmacist: “I might have a drink or two at a party this month. Is that safe with the medicines I take? Here’s my list.”
Small moves that make the season easier
If you want to cut back, NIAAA’s Rethinking Drinking site offers simple strategies.[4] Keep track of how many drinks you have. Know standard drink sizes so you can count them accurately. Decide ahead of time how many days you will drink and how many drinks you will have on those days. Plan for moments that usually lead to drinking, and remind yourself of your reasons when an urge shows up.
Another NIAAA idea is to find alternatives. Fill some of that free time with activities, hobbies, and friendships that do not center on drinking, and look for other ways to handle stress or awkward social moments.[4] That could be a morning walk with a neighbor, a card game, or volunteering to run the music at the party. If drinking at home tends to creep up, NIAAA suggests keeping little or no alcohol in the house.
NIAAA also suggests having a polite “No, thanks” ready.[4] You do not owe anyone a reason. A few easy lines:
- “No thanks, I’m good with this sparkling water.”
- “I’m driving tonight.”
- “I’m taking a break this month.”
Tru-Tips: If you are hosting, put the alcohol-free drinks front and center, not hidden in the back of the fridge. A pitcher of something festive with fruit and ice makes everyone feel included, whether they drink or not.
When cutting back is not the right goal
For some people, stopping completely is the safer choice. NIAAA says quitting is a better goal if you have tried to cut down but could not stay within your limits, if you have had alcohol use disorder or have signs of it now, if drinking causes or worsens a physical or mental health condition, if you take a medicine that interacts with alcohol, or if you are or might be pregnant.[5]
One important safety note: if you have been drinking heavily for a long time, stopping suddenly can bring on withdrawal, which NIAAA describes as painful or even potentially life-threatening. NIAAA advises getting medical help to plan a safe recovery, and notes that doctors can prescribe medicines to make the process safer.[5]
Where to find help
Reaching out is a sign of strength. A few free places to start:
SAMHSA’s National Helpline, 1-800-662-HELP (4357), is free, confidential, and open 24 hours a day, 365 days a year, in English and Spanish. It offers treatment referrals and information for individuals and families.[6]
The NIAAA Alcohol Treatment Navigator helps you search for higher-quality care, including telehealth options, and gives you recommended questions to ask a provider.[7] Your primary care provider is also a good first stop. You can say: “I’d like to talk about my drinking. Can we make a plan together?”
One Tru Step: Before your next gathering, pour five ounces of water into your favorite wine glass and see where it lands. Then choose your number for the night and tell one person you trust.
Let’s talk
What is your favorite alcohol-free drink to bring to a get-together? Or what is one line you use when you want to pass on a drink? Share it in the comments so others can borrow it.
Sources and further reading
- NIAAA Rethinking Drinking: What’s a Standard Drink?
- NIAAA: Rethinking Drinking
- NIAAA: Harmful Interactions, Mixing Alcohol With Medicines
- NIAAA Rethinking Drinking: Tips to Try
- NIAAA Rethinking Drinking: Cut Down or Quit?
- SAMHSA: National Helpline
- NIAAA: Alcohol Treatment Navigator
Sources checked October 28, 2026. General education; individual care and coverage questions require an appropriate professional.
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