How to Measure Your Alcohol Intake: Drinks per Week and What Counts

When tracking your alcohol consumption, it’s important to consider not just the number of drinks, but also the alcohol content and serving sizes. A “standard drink” is typically based on a specific amount of pure alcohol, but not all drinks fit neatly into this measurement—especially with craft beers, cocktails, and other high-ABV (alcohol by volume) options.

Here’s how to measure your weekly alcohol intake more accurately.

What is a Standard Drink?

In the U.S., a standard drink contains roughly 14 grams of pure alcohol. This is equivalent to:

• 12 ounces (355 ml) of beer at 5% ABV
• 5 ounces (150 ml) of wine at 12% ABV
• 1.5 ounces (45 ml) of distilled spirits (e.g., vodka, whiskey) at 40% ABV

How to Account for Higher ABV and Serving Sizes

Many alcoholic beverages exceed the typical ABV of a standard drink. For example, craft beers like double IPAs can be served in 16-ounce cans and may have 8-9% ABV or higher, which means one of these cans is more than a single drink.

Here’s how to calculate the number of standard drinks in a beverage:

1. Find the ABV: This is the alcohol percentage listed on the label.
2. Calculate the volume in liters: Convert the serving size to liters (e.g., 16 ounces = 0.473 liters).
3. Multiply: Multiply the volume by the ABV to get the amount of pure alcohol in that serving.
4. Convert to standard drinks: Divide by 14 (the amount of alcohol in one standard drink).

Example:

• A 16-ounce (0.473 liters) double IPA with 8% ABV contains:
  • 0.473 liters x 8% = 0.0378 liters (37.8 mL) of pure alcohol.
  • 37.8 mL ÷ 14 grams (one standard drink) = 2.7 standard drinks in that one can of beer.

So, drinking one 16-ounce double IPA at 8% ABV is equivalent to nearly 3 standard drinks—not just one.

You can also use this handy calculator from the National Institute of Health: https://rethinkingdrinking.niaaa.nih.gov/tools/calculators/drink-size-calculator

How to Track Your Drinks Per Week

Once you’ve calculated the number of standard drinks in your favorite beverages, you can track your weekly intake. For each drink, estimate how many standard drinks it contains and add them up over the course of the week.

Here’s a quick cheat sheet for common drinks with higher ABV:

• Strong craft beers (8-9% ABV, 16 oz): 2-3 standard drinks.
• Wine (12-14% ABV, 8 oz): 1.5-2 standard drinks.
• Cocktails (mixed with 1.5 oz of spirits): 1 standard drink, but be aware of high-ABV mixers or larger pours.

Why It Matters

Monitoring your alcohol intake is key to managing your health, as overconsumption can have serious effects on your body and well-being. By measuring alcohol intake in terms of standard drinks, you get a clearer picture of how much you’re actually consuming, which can help you stay within recommended guidelines.

Next time you pour a drink, take a moment to consider its alcohol content and serving size. With a little math, you’ll have a better handle on your weekly intake, making it easier to make mindful choices.