Pacing your drinks on a night out: standard drinks and practical tips

To pace yourself on a night out, count standard drinks (one standard drink is 10 g of alcohol, and many cocktails and large drinks contain more than one), eat before and during the night, alternate alcoholic drinks with water, choose smaller or lower-strength drinks, and opt out of shouts when you want to slow down. The national guidelines say healthy adults should have no more than 4 standard drinks on any one day and no more than 10 a week.

This guide gives practical strategies. It is general information based on the Australian Government Department of Health and the NHMRC, not medical advice. It is part of our Australian nightlife guide.

What a standard drink is

A standard drink in Australia always contains 10 grams of pure alcohol, whatever the drink. The number of standard drinks in a serve depends on its size and strength. Packaged alcohol shows standard drinks on the label; for drinks made at the bar, ask staff.

Why it is easy to drink more than you think

• Cocktails can contain two or more spirit measures.
• Wine is often poured in glasses larger than one standard drink.
• Craft beers can be much stronger than standard beer.
• Shots add up quickly.
• Shouts set the pace to the fastest drinker in the group.
• Top-ups make it hard to count.

The national guidelines

The NHMRC guidelines advise:

• Healthy adults: no more than 10 standard drinks a week and no more than 4 on any one day
• Under 18s: should not drink alcohol
• Pregnant, planning a pregnancy or breastfeeding: should not drink alcohol

The less you drink, the lower your risk of harm.

Practical pacing strategies

1. Eat a proper meal before you go out and snack during the night.
2. Alternate each alcoholic drink with water or a soft drink.
3. Set a limit before you start and tell a friend.
4. Choose smaller serves or lower-strength options.
5. Sip, do not skol. Avoid drinking games and rounds of shots.
6. Opt out of shouts, or join a smaller shout with a couple of friends.
7. Ask the bartender how strong a cocktail is.
8. Try low and no-alcohol options, which most venues now stock.
9. Stop earlier than you think you need to; alcohol continues to take effect after your last drink.

Low and no-alcohol options

Many bars now offer non-alcoholic cocktails, beers and wines. Choosing them for part of the night lets you stay social while drinking less. Our sister site's low and no-alcohol beer guide explains the options in detail.

Responsible service of alcohol

All Australian states and territories require licensed venues to serve alcohol responsibly. Staff must not serve people who are intoxicated, and they can refuse entry or ask intoxicated people to leave. If you are refused service, accept it gracefully; arguing rarely ends well and can get your group removed. See cover charges and last drinks for how closing times work.

Looking after yourself and others

• Stick with your friends and agree on a plan.
• Watch your drink and know the signs of spiking.
• If someone is very drunk, stay with them and call 000 if they cannot be woken, have trouble breathing or you are worried.

Our nightlife safety guide explains what to do in more detail.

Getting home

Never drive after drinking. Plan transport before you go out, and remember that you may still be over the limit the next morning. Some drivers, such as learner and provisional licence holders, must have a zero blood alcohol reading.

Getting help

If you are worried about your own or someone else's drinking, the Alcohol and Drug Foundation provides information and links to support services.

Quick pacing plan

Where to go next

• Back to the Australian nightlife guide
• Nightlife safety guide
• Cocktail bar etiquette
• Planning a group night out
• Australian nightlife FAQ