University culture is known for a lot of things, and if you ask most students, they're likely to list drinking as one of them - and that's not all bad! With the right people, environment and approaches, recreational drinking can be handled safely and enjoyably. However, University is also the first environment many people encounter these drinking opportunities, and its important that these people are equipped with the right knowledge and resources to handle them with care. We're here to help.
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Here are harm-reduction tips for alcohol consumption and ways to know your limit when drinking on or off campus:
1. Set Drinking Limits in Advance - Decide how many drinks you'll have before you start drinking and stick to that limit. Spread your drinks over time, aiming for no more than one drink per hour to give your body time to process alcohol.
2. Stay Hydrated - Alternate alcoholic drinks with water or non-alcoholic beverages to stay hydrated. Drinking water between alcoholic drinks can help you pace yourself and prevent overconsumption.
3. Eat Before and While Drinking - Eat a meal before drinking to slow alcohol absorption. Continue snacking on foods like bread, nuts, or cheese during the night to help absorb alcohol.
4. Choose Lower Alcohol Content Drinks - Opt for drinks with lower alcohol content, like beer or wine, rather than high-content spirits. Dilute strong drinks with mixers like soda, juice, or water.
5. Avoid Binge Drinking - Avoid consuming multiple drinks in a short period of time to prevent the stacking effect of alcohol. Aim to stay within low-risk drinking guidelines (e.g., 1-2 drinks for women, 2-3 drinks for men per day).
6. Know Your Body’s Signs - Learn to recognize when you’re feeling tipsy, lightheaded, or dizzy, and stop drinking at these points. Physical symptoms like slurred speech or unsteady movement are signs you’ve had too much.
7. Be Mindful of Peer Pressure - Know that it's okay to say "no" or to pace yourself regardless of how much others are drinking. Stick to your personal limits and avoid trying to keep up with others.
8. Track Your Drinks - Keep track of how many drinks you’ve had by using a notes app or counting method. Be aware of standard drink sizes (e.g., 12 oz of beer, 5 oz of wine, 1.5 oz of liquor) to accurately measure your consumption.
9. Stick with Friends - Drink with people you trust and who will support your decision to drink responsibly. Have a designated driver or plan how you'll get home safely before you start drinking. If you or a friend needs a safe and trusted way to get home safely, request a walk with our discreet, anonymous, and confidential walk-home service.
10. Know When to Stop - Stop drinking if you start feeling overly intoxicated, nauseous, or tired. Give your body time to process the alcohol before considering drinking more.
By following these harm-reduction approaches, you can enjoy alcohol in a safer, more controlled manner and avoid the risks of overdrinking. However, in the event that you or someone else has consumed an unsafe amount of alcohol and is in need of additional support, it is important to learn about our offerings via the Campus Observation Room (COR) and additional resources in the local region for emergency situations.
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