Lower Risk Use

Tips to lower risk with alcohol use

• Keep track of how much you are drinking and know your limits. Follow Canada’s Guidance on Alcohol and Health limits. Stay hydrated. Have water in between drinks. Having a glass of water for every glass of alcohol consumed can help people stay hydrated.

• Plan for a safe way home. Before consuming substances make plans with a friend/family member for a ride home. Or plan a ride with OC Transpo, or use a service like Uber, Lyft or taxi. If there is a well-lit route home, you can also plan to walk with trusted friends

• Avoid mixing alcohol with other substances (drugs) or energy drinks. Use one substance at a time. Mixing alcohol with medications, caffeine or other substances can have negative effects. Using more than one substance at a time can increase impairment. This means mixing alcohol with cannabis or other substances. This leads to unpredictable changes to how a person thinks, feels, and acts. Mixing drinks that have alcohol with a caffeinated beverage is not recommended because it can be harder for people to recognize the signs of impairment like feeling tired. This can cause people to drink more alcohol and increase their  risk for dehydration, alcohol poisoning, and alcohol related injury or death.

• Trust your gut. Have an exit plan before you go out, for example texting someone you trust a code word that means you need to leave if you feel like something is wrong, you are not comfortable, or you are worried something bad is going to happen. Don’t doubt yourself, if you have these feelings, use your exit plan.

• It is ok to say no. Using substances is a personal choice. Someone may choose not to use substances. ​Use your exit plan if you feel unsafe or uncomfortable at a party or event and you choose to leave.

Canada’s Guidance on Alcohol and Health have replaced the Low Risk Drinking Guidelines (LRDG)

In the new guidance there is no differentiation for the amount of alcohol consumed between women and men. Drinking alcohol can have negative consequences. The more alcohol you drink per week, the more the consequences add up.

Alcohol consumption per week

Number of Drinks	Risk Level	Benefits
0 drinks per week	No risk	Better health and sleep
1-2 standard drinks per week	Low risk	Avoid alcohol-related consequences for yourself and others
3-6 standard drinks per week	Moderate risk	Increased risk of developing several different types of cancer
7+ standard drinks per week	Increasingly high risk	Increased risk of heart disease and stroke
Each additional standard drink	Increasingly high risk	Radically increases risk of alcohol-related consequences

For more information, visit the Canadian Centre on Substance Use and Addiction (CCSA) webpage. 

Use this tool to calculate what is in your glass. Know the facts on “BORG”. BORG refers to “blackout rage gallon.” A BORG is usually a large jug filled with a mixture of alcohol, sweeteners, electrolyte solutions and water. The amount of alcohol in a BORG is not a “safe” amount. One BORG is typically equal to 10 or more standard drinks. When consumed in a short period of time, it can lead to alcohol poisoning.

Drinking socially? Check to see how your drink compares when you pour it into a red solo cup.

Reach out for support from a health professional in relation to your alcohol use:

• If you have questions about your alcohol consumption.
• If you are questioning your relationship with alcohol or are concerned about your alcohol consumption, or if someone else has voiced concerns about your alcohol consumption.
• If you are living with Addictions, or Substance Use Health conditions.
• If you are living with Mental Health, or Physical Health conditions.
• If you are planning to become pregnant or currently pregnant

Support is available. Visit:

• AccessMHA.ca, a simple new single point of entry to eastern Ontario’s system of care for mental health and addictions
• 1call1click.ca, a simple way for children, youth and families to access the right mental health and addiction care, at the right time.

For more information on resources, programming and treatment on mental health, addictions and substance use health, please visit Mental Health, Addictions and Substance Use Health Services and Resources webpage.

What is a standard drink? 

A standard drink is a measure of the pure alcohol you are drinking; it is not the total amount of liquid in your glass. Beer, coolers, ciders and wine contain different alcohol percentages or strength and are served in different sizes. The bigger the size and the higher the alcohol percentage, the bigger the increase in the total alcohol content in the container.

Learn more about the Standard Drink and Low Risk Drinking Guidelines.