Lower risk as easy as 1-2-3

The shrill buzz of a blender spins crushed ice into a whirlpool of sweet summer concoction…something that relaxes and cools and maybe even adds some buzz to a gathering of friends. But there is still a potential danger lurking behind the sweetness.

Many of us enjoy a drink now and then…at the end of a long day or when socializing with friends or when celebrating a significant accomplishment. Drinking, though, always holds a risk for problems.

One guideline for low risk drinking makes it as easy as 1…2…3.

The “1-2-3” guideline encourages drinkers to limit consumption to no more than 1 standard drink per hour. Drinking more than one standard drink per hour increases the risk for an impairment problem. In the summer heat, low-risk drinking can be a challenge.

The second piece of the guideline encourages drinkers to limit consumption to 2 drinks per day. This level of consumption doesn’t increase risk for most people. And, research indicates that people who drink 1-2 standard drinks per day live longer than those drinking 3 or more drinks per day and possibly even abstainers.

Lastly, never have more than 3 standard drinks on any single day of the week. The guidelines allow a total of 14 standard drinks in a week. So, if you have three on one day of the week, reduce consumption on other days.

A few variables can render impairment at lower levels of consumption. Things like body type, gender, age, other medications, and even altitude/elevation can make someone more vulnerable to alcohol impairment.

Hot summer days cause fluid loss through perspiration, while alcohol causes fluid loss through increased urination. So there is an urge to drink more, which increases impairment. Another health danger is lurking, too — dehydration or heat illness.

But this doesn’t have to happen. At parties, make at least every other drink a nonalcoholic one. If you’re the host, be sure to provide plenty of cold, refreshing nonalcoholic drinks to keep your guests well hydrated. If you know you’ll be driving, stay away from alcohol. And remember, there’s no shame in taking a cab or sleeping on a friend’s couch if you feel at all unsure if you should be driving.

Another risk reduction technique is to avoid drinking on an empty stomach. Have something to eat. A little food in your stomach will slow the speed that alcohol will be absorbed into your system.

The next question might be, “What is a standard drink?” It’s a lot less than a 20-ounce Yeti Rambler! A standard drink is a drink containing a little more than half an ounce of “pure” alcohol. For example, one 12-ounce regular beer is one standard drink. One 5-ounce glass of table wine is one standard drink. And one 1.5-ounce shot of 80 proof distilled spirits is one standard drink.

Summer will end, but the consequences of bad decisions can endure forever. You can have fun in the sun and still be safe. Avoiding beverages that cause mental and physical impairment while piloting a boat, driving a car, exploring the wilderness, and swimming or surfing is a good place to start. Be smart this summer—think before you drink, and make sure that you and your loved ones will be around to enjoy many summers to come.

You can live the high life and chase the sweet life, but keep the risk low so alcohol doesn’t sour the fun.

Hugh Gray is the Executive Director and Director of Prevention at Westview Behavioral Health Services. He can be reached at 803-276-5690 or hgray@westviewbehavioral.org.