Moderation is an alternative option for those who still want to drink alcohol, but want to watch their intake. It is also a viable answer for those who have quit drinking for a certain period and want to incorporate alcohol back into their lives in a safe and thoughtful way.

While 100% abstinence may be best for our bodies and brains, it is not always that simple in our society. Moderate drinking can work, but it is important to know your own limits. For some, moderate drinking could be the answer to cutting back on alcohol or working alcohol back in after abstinence.  

Drinking in moderation is not an easy option, but learning to drink in moderation could be the perfect medium for those who want to control their alcohol consumption more. If you are trying to see if drinking in moderation is right for you, continue reading so we can help you make an easier decision.

What is moderate drinking?

According to the CDC moderate drinking is defined as having no more than 2 drinks per day for a male and no more than 1 drink a day for females. 

So what is considered a drink?

• Beer: 12 fluid ounces (355 milliliters)

• Wine: 5 fluid ounces (148 milliliters)

• Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

Moderate drinking is defined as 2 drinks per day for males and 1 drink per day for females, and over the span of a week, men remain out of the “high-risk range” if they consume less than 15 drinks total over those 7 days, and women when they consume less than 8 drinks total over the 7 days. Risky drinking also occurs when someone has more than 4 drinks in one sitting. 

Why moderation is so hard 

Moderation can be hard for anyone, especially if 1-2 drinks per day sounds illogical or unbearable. You may be someone who drinks excessively now and wants to cut back, but you have come so accustomed to having those drinks out with friends or a ‘night cap’. These routine drinking habits can be tough to break. 

Moderating your drinking can also be challenging for those who have gone through a dry period or decided to go sober for a period of time, and believe that they can work alcohol back into their lives. This can lead to excessive drinking again and may lead you down the same path you broke. 

Can you learn to drink in moderation?

Many individuals struggle with moderation because they are taught to only focus on one thing: changing the frequency of the alcohol consumption rather than the “reason”, or formally known as the functionality. 

Moderating alcohol successfully occurs when you assess why you feel you previously needed it in excess. Is it because you’re looking for entertainment? Is it because you feel insecure? Is it because you’re in extreme emotional pain and you need to escape?

Whatever the reason(s), once you’re aware of this functionality, you can work with a professional to heal the emotional damage or even find self-confidence and new entertaining hobby ideas. You can indeed do this on your own, but many report that it takes longer to get to the root issue on their own. 

Once you heal the reason why you wished to escape, soothe, or entertain, you will not desire alcohol in the same way. 

Is it better to abstain from alcohol or drink in moderation?

Deciding that you have been drinking too much is sometimes a tough pill to swallow. And deciding if you need to moderate your drinking or stop completely can also be a tough decision. For those who are going to take the step to control their drinking, moderation is a viable option, but may not always be the best option.

Alcoholics may try moderation before committing to complete sobriety so they don’t have to cut out alcohol for good. For some heavy drinkers, this is not the best option. Some will not have the restraint to consume alcohol in a moderate way. 

Whether a person should try to moderate drinking or go for absolute abstinence will be up to them and their habits. If someone has been sober and wants to incorporate drinking again, they should begin slowly and take note of when they are drinking and how much. If they see a commonality of over drinking again, they should think about complete sobriety. 

If a person wants to try moderating before sobriety, they should take the same precautions, keep note of how much they drink, and stay away from the triggers that made them drink in the first place. Moderation drinking can work but with one who takes control of their alcohol. 

Final Thoughts

Moderation with drinking can work for some but not all. When trying to moderate your drinking, make sure to look out for signs if your drinking becomes too much or habitual again. Make sure you are also following the 1-2 drink(s) or less a day rule and become aware when you are drinking more than that (and why). 

Drinking in moderation is an option, but not for all. If drinking habits begin to spiral again, an extended break from alcohol or even prolonged absolute sobriety may be the best option.