6 Ways to Moderate Consumption if Choosing to Drink in College[RC1]
By Dr. Robert Chapman, Associate Clinical Professor, Behavioral Health Counseling Department
[RC2] It’s no secret that some college students choose to drink alcohol. Nor is it surprising that some of these drinkers either intentionally or accidentally become intoxicated and face various consequences. What might be new to some is that most articles about college drinking focus almost entirely on these consequences and suggest that they prove that all college drinking is problematic.
If “the problem” is solely collegiate drinking, then the only reasonable prevention goal is abstinence. However, this goal raises questions. Is there ever a time when students do not drink? We have focused more on the consequences after students drink than on understanding the meaning they assign to alcohol and drinking before they consume it. This understanding influences their decisions to drink—when to drink, how to drink, and what circumstances justify drinking.
So, if college drinking isn't the problem, but rather the drinking some students do is, here are a few suggestions to reduce the risk of adverse consequences if you decide to drink.
1. Water is a commonly mentioned nonalcoholic beverage that many students report drinking. Remember that when drinking, the more nonalcoholic beverages you consume, the longer it takes between alcoholic drinks and the more time there is for the alcohol already consumed to be absorbed. Additionally, alcohol is a diuretic that draws water from body tissues. Drinking water rehydrates the body and may help reduce some hangover symptoms. Ideally, those who drink alcohol should consume an 8-ounce serving of water for each standard alcoholic beverage.
2. Students tend to develop habits. Drinking a certain amount of "X” drinks in one sitting can create the illusion that “X” is moderate intake, especially if friends are also drinking “X” or “X+1, 2, etc.” Think about your usual drinking habits. Multiply your typical amount by the number of days you drink each week. Then, multiply that total by the calories per drink: 90 for light beer, 130 for regular beer, or "per shot" in a mixed drink (don't forget to include calories from mixers). The result is your total calorie intake per week, month, or year. For accurate calorie counts for 100 beers, visit http://www.beer100.com/beercalories.htm (keep in mind that 12 ounces of beer equals 350 ml).
3. Track your drinking over a couple of typical weeks. Once you have a baseline, divide the number of drinks by the hours spent consuming them. The resulting number is your "drinks per hour" ratio. Once the pace has been determined, for example, "4/hr," consider if you were to have a drink every 20 minutes instead of every 15. By adding 5 minutes between drinks, you realize a 25% reduction in drinks consumed in the evening—from 4 per hour to 3. What happens if you add 15 minutes between drinks? A 50% reduction in drinking.
4. Next, explore creative ways to add those 5 to 15 minutes between drinks. Drink a nonalcoholic beverage like bottled water, or avoid standing directly next to the keg. Finally, consider the benefits of this simple change, such as fewer hangovers, improved class attendance, fewer regrets the next day, fewer calories consumed, more money saved, and more. All of this can be achieved just by adding 5 to 15 minutes between drinks.
- When you have a headache, consider how much aspirin, Tylenol, or Advil you actually take. Chances are, you take two, perhaps three. So why not take 6, 10, or 15 if they work so well? Before you dismiss this as an foolish question, keep in mind that most people who drink alcohol find the effects from 1 to 3—and no more than 5—standard drinks (12-oz beer, 10-oz malt liquor, 5-oz wine, 1.5-oz spirits) during an outing. Yet they often go on to drink 6, 10, or even 15+ drinks and face the common consequences of heavy drinking.
6. I like to ask students what time they usually eat dinner. If they live on campus, most dining halls are open from 4:30 PM to 7 PM, with many students eating between 5:30 and 6:30, "just like home." Then I ask what time they usually go out when they socialize. Chances are high that most students go out after 9 PM, with many not until 10 PM or later. If there is a gap of over three hours between dinner and socializing, the student may drink on an empty stomach. Students could eat dinner later if they plan to go out and then snack before leaving and throughout the outing.
7. "Add your harm reduction suggestion as a comment."
Although no tips can prevent someone determined to get drunk from reaching that goal, those who choose to drink but want to reduce the chance of adverse outcomes may find one or more of these tips helpful.
[RC1]I am uncomfortable with this title as it places the emphasis on drinking—wrong message. How about something like: 6 Ways to Moderate Consumption if Choosing to Drink
Thank you. Good suggestion, and the title is changed.
[RC2]I suggest a different “less negative” picture. I believe a tipped “dead soldier” (empty bottle of alcohol) is inconsistent with the emphasis of the essay.
Thank you. Good suggestion and the graphic is changed.
Dr. Robert