KEY TAKEAWAYS:
• Binge drinking occurs when blood alcohol concentration reaches .08 percent or higher, typically by consuming multiple drinks within two hours.
• The entire body is affected by binge drinking, including brain function, heart health, liver function, lung capacity and immune response.
• What you drink matters. Different types of drinks contain different amounts of alcohol, so one beer isn’t the same as one glass of wine.
• Prevention strategies like setting limits, eating before drinking, staying hydrated and consuming non-alcoholic drinks can help prevent bingeing.
SUMMARY:
Binge drinking is the act of consuming enough alcohol to reach a blood alcohol concentration of .08 percent or higher. Typically, with up to four or more drinks within two hours, bingeing can lead to short and long-term health consequences. From brain function to heart health, nearly every part of the body is affected by alcohol. Practical strategies like setting limits, fueling with food, drinking water and opting for non-alcoholic beverages are all ways to avoid overconsumption.
Sharing a drink with friends and loved ones can be a fun and easy way to connect.
Although it isn’t inherently bad, social drinking has the potential to turn into a binge.
What is binge drinking?
According to the National Institute on Alcohol Abuse and Alcoholism, binge drinking is a pattern of drinking that takes an individual’s blood alcohol concentration (BAC) to .08 percent or higher.
We’re guessing you don’t regularly measure your own BAC, so what does this mean in drinks? For men, a binge usually occurs when five or more drinks are consumed in two hours. For women, it takes four or more drinks in the same period.
While that sounds like a lot, it may not be as much as you think. Remember, “one drink” varies by the type of alcohol you’re having.
The standard drink is defined as follows:
- 12 fluid ounces of beer (5 percent alcohol)
- 8 fluid ounces of malt liquor (7 percent alcohol)
- 5 fluid ounces of table wine (12 percent alcohol)
- 1.5 fluid ounces of 80-proof spirits (40 percent alcohol)
So yes, you might have three or four drinks over two hours without bingeing — but be aware of the type of alcohol you are drinking and how it may affect you.
How binge drinking changes your body
According to the CDC, about 178,000 people die from excessive alcohol use each year in the United States. Excessive alcohol use can have both immediate and long-term effects on your health. Here are some ways binge drinking can affect your body.
Brain
Binge drinking changes the way the brain functions, ultimately causing mood swings, behavior changes and difficulty with balance.
Heart
Chronic binge drinking can stretch the heart muscle and lead to irregular heart rate, strokes and high blood pressure.
Lungs
Excessive drinking causes lower levels of nitric oxide in the lungs, which can make breathing more difficult.
Liver
Fatty liver disease, alcoholic hepatitis, fibrosis and cirrhosis are all caused by repetitive bouts of excessive drinking.
Immune System
Your immune system is depressed in the 24 hours following a binge. This makes you susceptible to pneumonia, tuberculosis and the flu.
Pancreas
The pancreas produces toxins when it metabolizes alcohol, which can eventually lead to pancreatitis.
Strategies to reduce your drinking
There are various tactics you can use to drink less in social settings. You can still have fun with family and friends without crossing the line into binge drinking.
Set a maximum amount of alcohol and don’t exceed it
When you are out and enjoying yourself, it’s easy to have “just one more.” To prevent this, plan and set a specific number of drinks you’d like to stop at. By planning ahead, you’ll be much more likely to exercise restraint.
Eat beforehand and stay hydrated
Drinking on an empty stomach is always a bad idea. With little or no food in your system, the alcohol can enter your bloodstream much faster. This makes it difficult to control your consumption and can lead to intoxication much earlier than expected. Don’t start drinking without eating first.
Likewise, you must drink water while you’re enjoying alcoholic beverages. This will reduce the risk of dehydration and help you balance your consumption.
Pace yourself
Not only does water help you avoid dehydration, but it can also help you pace yourself. If you have one glass of water for every drink, you’ll stay hydrated and avoid having too many drinks too quickly.
Why does this matter? Remember, the number of drinks is important, but so is the time in which you have them. Too often, people will have their first few drinks quickly, which usually leads to intoxication and additional drinks. In other words, a binge.
Drink non-alcoholic beverages
As we’ve previously stated, drinking water is important, but any non-alcoholic beverages can help avoid a binge. Not only do they stretch out the number of alcoholic drinks you have, but they also help you avoid the social pressures to drink.
Looking to trade your cocktail in for a mocktail? Try our favorite alcohol-free fun drinks.
