Many Australians enjoy a drink with a meal or with friends. Fewer know how much alcohol is actually in that glass. The national guidelines use a simple unit called the standard drink. Once you understand it, the guidelines become much easier to follow.
This article explains what the Australian alcohol guidelines say and what counts as a standard drink. The guidelines come from the National Health and Medical Research Council, known as the NHMRC. The information here is general and applies to healthy adults. Your own situation may call for different advice.
What the guidelines recommend
The NHMRC guidelines are built around three main points. The first is for healthy men and women. It says to drink no more than 10 standard drinks a week. It also says to drink no more than 4 standard drinks on any one day.
The second point covers young people. The guidelines say children and people under 18 should not drink alcohol. The third point covers pregnancy and breastfeeding. Women who are pregnant or planning a pregnancy should not drink, and for breastfeeding women, not drinking is safest for the baby.
The NHMRC also makes a simple point about risk. It says the less you drink, the lower your risk of harm from alcohol. The figures are an upper limit, not a target to reach. You can read the full wording on the Australian guidelines to reduce health risks from drinking alcohol page.
What a standard drink is
A standard drink contains 10 grams of pure alcohol. The NHMRC says the type of drink makes no difference to this. Beer, wine and spirits are all measured the same way. Mixers do not change the amount of alcohol either.
The catch is that one drink is often more than one standard drink. Healthy WA points out that most alcoholic drinks are not sold in containers that equal one standard drink. A bottle, a can or a glass from a bar can hold more. That is why counting glasses tends to underestimate how much you have had.
Examples from the NHMRC
The NHMRC gives examples of one standard drink for common drinks. The volumes are smaller than many people expect. Each of these contains about 10 grams of alcohol.
- Light beer at 2.7 percent: 425 mL
- Mid strength beer at 3.5 percent: 375 mL
- Full strength beer or regular cider at 4.9 percent: 285 mL
- Wine or sparkling wine at 13 percent: 100 mL
- Fortified wine such as port or sherry at 20 percent: 60 mL
- Spirits such as vodka, gin, rum or whisky at 40 percent: 30 mL
Typical serves add up
Real serves are often larger than these examples. Healthdirect shows a 150 mL glass of red wine at 13.5 percent as about 1.6 standard drinks. It shows a 425 mL schooner of beer at 4.8 percent as about 1.6 standard drinks too. A 375 mL premixed spirit drink at 5 percent comes in at about 1.5.
The Healthdirect guide to standard drinks also notes that the average glass of wine served in a pub holds about 1.5 standard drinks. So three glasses of wine at the pub can be closer to five standard drinks. That is already past the daily limit in the guidelines. Small differences in glass size soon add up.
Reading labels and counting your drinks
Healthdirect notes that bottles, cans and casks list the number of standard drinks they contain. This is the easiest way to keep track. Check the label before you pour, rather than guessing from the size of the glass. It only takes a moment.
Pouring at home is another trap. Home pours of wine and spirits are rarely measured. Healthy WA notes that cocktails and mixed drinks make the alcohol content hard to work out. If you want to keep count, a simple measure in the kitchen can help.
It also helps to think about the week as a whole. Staying at or under 4 on each day does not mean you stay under 10 for the week. Keep a rough tally across the week. Plan some days with no alcohol at all.
When drinking becomes a concern
For some people, drinking becomes harder to control. Changes in mood, sleep, work or relationships can be early signs that something has changed. Our article on the symptoms of addiction describes some of the signs to look out for. If any of them sound familiar, speak with your doctor.
Stress can play a part in how much people drink. Money worries are a common source of stress for many households. Our guide to the physical signs of money stress covers how that pressure can show up in the body. Spotting stress early gives you more options for dealing with it.
Grief is another time when habits can change. After the death of someone close, routines and coping strategies are often thrown out. Our piece on why funerals are important after the loss of a loved one looks at one part of the grieving process. Support from family, friends and health professionals matters during this time.
Some people need more structured help to cut back or stop. Treatment and support services exist across Australia, including inpatient and residential care. Our article on mental health facility furniture looks at how these care settings are designed. Your doctor can explain which services may suit you.
Simple ways to drink less
Small changes can make a real difference over a week. Try alternating alcoholic drinks with water. Choose a lower strength beer or a smaller glass of wine. Set a limit before you start and stick to it.
Social settings can make this harder. Rounds at the pub or top ups at a party make counting difficult. It is fine to skip a round or keep a hand over your glass. Most friends will not mind, and many will follow your lead.
Frequently asked questions
How many standard drinks can an adult have?
The NHMRC guidelines say healthy adults should drink no more than 10 standard drinks a week. They also say no more than 4 standard drinks on any one day. The less you drink, the lower the risk of harm.
How much alcohol is in a standard drink?
A standard drink contains 10 grams of pure alcohol. That is about 285 mL of full strength beer, 100 mL of wine or 30 mL of spirits. Check the label to see how many standard drinks a container holds.
Is a glass of wine one standard drink?
Often it is more. Healthdirect says the average glass of wine served in a pub holds about 1.5 standard drinks. A 150 mL glass of red wine can be about 1.6.
Can I drink while pregnant or breastfeeding?
The guidelines say women who are pregnant or planning a pregnancy should not drink alcohol. For women who are breastfeeding, not drinking is safest for the baby. Speak with your doctor or midwife if you have questions.
This article is general information and is not medical advice. If you are worried about your drinking or someone else’s, speak with your doctor or a qualified health professional. In an emergency, call triple zero.