HealthInfo Waitaha Canterbury
Reducing your risks from drinking alcohol
New Zealand has a binge drinking culture. This means that many people accept harmful patterns of drinking as normal. But this does not change that fact that our bodies can only cope with a certain amount of alcohol before it starts to cause us problems.
No level of drinking can completely remove the risks of alcohol-related harm. But changing the way you drink may reduce the risks to you, your whānau (family) and your community.
Lower-risk drinking is considered to be no more than:
- 2 standard drinks a day for women and no more than 10 standard drinks a week (see what a standard drink is below)
- 3 standard drinks a day for men and no more than 15 standard drinks a week
- at least 2 alcohol-free days a week.
This is shown in the following graphic from the Te Hiringa Hauora Health Promotion Agency.
If you are an older person, you should probably drink less than this. See Alcohol & older people for more information.
Note. The current low-risk drinking advice was developed in 2011. A review of the low-risk drinking advice for Aotearoa New Zealand has been commissioned. In the meantime, the following are more recent guidelines from other jurisdictions: Canada's Guidance on Alcohol and Health (updated in 2023) and Australian Alcohol Guidelines revised (updated in 2020).
A standard drink
A standard drink is smaller than many people expect. In New Zealand, it is a drink that contains 10 grams of pure alcohol. Drinks poured at home or in a bar tend to be more than one standard drink.
When you should not drink
You should not drink if you:
- are pregnant, could be pregnant or are trying to get pregnant
- are on medication that interacts with alcohol. See How to take medicines for more information about medicines and alcohol
- have a condition made worse by drinking alcohol
- feel unwell, depressed, tired or cold, since alcohol could make things worse
- are about to operate machinery or a vehicle or do anything that is risky or requires skill.
Finding out how high-risk your drinking is
You can find out more about your drinking and whether you have a problem by doing this test.
Cutting down on drinking alcohol
Cutting down is not easy. But you are not alone. There are lots of ways you can start making changes now. Some ideas are:
- know what a standard drink is (see above)
- when you do drink, set yourself a limit and stick to it
- drink non-alcoholic drinks before and in between alcoholic drinks
- have your first drink after you start to eat
- avoid buying rounds in large groups
- switch to lower-alcohol beers or wines
- avoid drinking alone
- plan other activities or tasks at times when you would normally drink
- instead of drinking when bored or stressed, go for a walk or workout instead.
See Helping myself with my alcohol or drug addiction.
HealthInfo recommends the following pages
- Amohia te Waiora
- Making a change
Information about how to cut down on your drinking.
- Standard drinks and low-risk alcohol drinking advice
Advice on what a standard drink is, how much alcohol you can safely drink and when not to drink.
- Making a change
- Community Alcohol and Drug Services Auckland – 22 tips to reduce alcohol related harm
Tips for safe drinking to reduce the potential harm and keep yourself and others safe.
- Hello Sunday Morning
A programme for people to create meaningful change in their lives by taking a short break from alcohol.
Written by Health in All Policies Advisor, Community & Public Health, Canterbury DHB. Adapted by HealthInfo clinical advisers. Last reviewed March 2023.
Sources
Review key: HIAAD-16539
