How Much Is Too Much Drinking? A Man’s Guide to Healthy Alcohol Consumption

According to some data parsing of a recent survey by the National Institute of Alcohol Abuse, 60% of people basically don’t drink and 10% of people drink more than 74 drinks, on average, a week.

If you’re reading this article, then you’re probably a member of the 30% group — those of us who drink somewhere between .63 and 74 drinks per week. Yes, it sounds crazy, but according to some data parsing of a recent survey by the National Institute of Alcohol Abuse, it’s true. To reiterate, 60% of people basically don’t drink and 10% of people drink more than 74 drinks, on average, a week (that is something like 2 bottles of wine or close to a 12 pack a day!).

My first thought when learning this factoid was, holy shit, I don’t really hang out socially with 70% of Americans. Am I missing something? Food for thought.

On to more practical matters. If you enjoy cocktails, what are some things to consider in different situations? What are good pacing techniques and hangover amelioration approaches? And in general, what should you reflect on as you extend cocktailing into your 40s and beyond?

Is Drinking Good for You, Or Are You Poisoning Your Body and Killing Mental Function Over Time?

As with many health-related topics, there are a lot of moving parts. There is some conflicting data from studies, and certainly duration, frequency, and volume play a role, as does each individual’s genetic foundation.

Drink to Your Health

On the upside: In a study conducted by Harvard University’s School of Public Health, it was found that moderate alcohol consumption raises high-density lipoprotein levels in the blood. HDLs, in case you’re not familiar, are what we commonly call “good cholesterol.” Increased HDL presence in the bloodstream has been linked to a lower risk of heart disease, which is also a good thing.

Moderate alcohol consumption raises high-density lipoprotein levels in the blood.Harvard University’s School of Public Health

Other studies have associated moderate alcohol consumption to longer life, improved libido, protection against the common cold, lower incidence of diabetes, and lower risk of gallstones. The journal Neuropsychiatric Disease and Treatment even linked non-excessive alcohol consumption to a lower risk of developing Alzheimer’s, as well as other forms of cognitive impairment.

In this case, we are talking about moderate drinking, which could be 1-2 beverages of your choosing per night (depending on your size and stature). In scientific literature, there is some preference toward red wine because it has a powerful antioxidant called resveratrol that helps turn on the body’s natural anti-aging system, but the data supports that any mix of drinks will have a benefit.

On the downside, long term, frequent and excessive drinking is associated with a variety of health issues and personal issues. Poor decision making, unnecessary calories, decline in mental acuity, libido and erectile issues, blood pressure problems, failed relationships — it’s a long list. Drinking a lot for a long time also has some cumulative effects, which you might have noticed. Things like — as you age, you don’t bounce back as fast, or you might know someone who was the life of the party in their 30s but now in their 60s, they are starting to lose control more often when they drink and end up embarrassing themselves.

My grandfather was a doctor and he once gave me some great advice about drinking that I try to adhere to, albeit not perfectly: “respect the bottle.” Alcohol is not to be trifled with; it can provide tremendous enjoyment, it can be a social elixir that enlivens an evening or event, but it can also hasten your decline if you embrace excess on a regular basis. So, my recommendation is to choose your moments; there is no need to go big all the time. Your body will be able to recover from occasional binge drinking, which the scientific community defines as more than 3-4 drinks in a “session.”