Difference between revisions of "Improve Your Alcohol Tolerance"
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| − | + | Alcoholic beverages are offered in a variety of personal and professional situations- cocktail parties, happy hours, weddings, family dinners, or even dinner meetings. Having a drink or two can break the ice or relax a tense atmosphere in many instances. Learning to partake of alcohol sensibly is a good life skill for those who choose to drink. However, if you find yourself impaired after only one drink, you may want to consider taking some steps to gradually be able to "hold your liquor". However, remember this is not to go overboard, but to pace yourself and be able to handle a moderate intake of alcohol. | |
[[Category:Alcohol Consumption]] | [[Category:Alcohol Consumption]] | ||
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== Steps == | == Steps == | ||
===Increasing Alcohol Consumption Responsibly=== | ===Increasing Alcohol Consumption Responsibly=== | ||
| − | #Know the difference between alcohol tolerance and dependence. Although there is a relationship between alcohol tolerance and dependence, they are not the same thing. A person can increase their alcohol tolerance without becoming dependent, though having too high an alcohol tolerance likely means you are also dependent.<ref> http://www.dependency.net/learn/drug-and-alcohol-tolerance-vs-dependence/</ref> | + | #Know the difference between alcohol tolerance and dependence. Although there is a relationship between alcohol tolerance and dependence, they are not the same thing. A person can increase their alcohol tolerance without becoming dependent, though having too high an alcohol tolerance likely means you are also dependent.<ref name="rf1"> http://www.dependency.net/learn/drug-and-alcohol-tolerance-vs-dependence/</ref> |
| − | #*Tolerance means that your body adapts to the consumption of a specific amount of alcohol, even in amounts such as one beer or one glass of wine.<ref | + | #*Tolerance means that your body adapts to the consumption of a specific amount of alcohol, even in amounts such as one beer or one glass of wine.<ref name="rf1" /> |
| − | #*Dependence means that you consistently and compulsively consume alcohol and need it to function, a dangerous state you want to avoid.<ref | + | #*Dependence means that you consistently and compulsively consume alcohol and need it to function, a dangerous state you want to avoid.<ref name="rf1" /> If your alcohol tolerance becomes too high, it's likely a sign that you're dependent, which can be dangerous not only for you, but also the people around you. |
#Understand that different types of drinks are different. Not all alcoholic drinks are equal in alcohol strength, and even the type of drink may be handled differently by different individuals. | #Understand that different types of drinks are different. Not all alcoholic drinks are equal in alcohol strength, and even the type of drink may be handled differently by different individuals. | ||
#* In general, the smaller the typical serving size, the stronger the drink. A shot of whiskey can have as much alcohol as an entire light beer. | #* In general, the smaller the typical serving size, the stronger the drink. A shot of whiskey can have as much alcohol as an entire light beer. | ||
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#Stay within sensible drinking guidelines. Remember, you are increasing your tolerance and avoiding dependence. By consuming alcohol within sensible guidelines, you will run less risk of becoming dependent or harming yourself. | #Stay within sensible drinking guidelines. Remember, you are increasing your tolerance and avoiding dependence. By consuming alcohol within sensible guidelines, you will run less risk of becoming dependent or harming yourself. | ||
#*Remember that your judgement will be impaired on alcohol--you can be drunk and not think you are. For this reason, it is often good to have a friend to keep tabs on your drinking, and help you to stay within the sensible guidelines for drinking. | #*Remember that your judgement will be impaired on alcohol--you can be drunk and not think you are. For this reason, it is often good to have a friend to keep tabs on your drinking, and help you to stay within the sensible guidelines for drinking. | ||
| − | #*Alcohol units are based on the percentage alcohol in a beverage and the amount of alcohol consumed. One unit of alcohol is 10ml of pure alcohol.<ref>https://www.drinkaware.co.uk/check-the-facts/what-is-alcohol/what-is-an-alcohol-unit</ref> Since most alcohol beverages are not pure alcohol, the percentage of alcohol in the drink is a factor in the number of units.<ref | + | #*Alcohol units are based on the percentage alcohol in a beverage and the amount of alcohol consumed. One unit of alcohol is 10ml of pure alcohol.<ref name="rf2">https://www.drinkaware.co.uk/check-the-facts/what-is-alcohol/what-is-an-alcohol-unit</ref> Since most alcohol beverages are not pure alcohol, the percentage of alcohol in the drink is a factor in the number of units.<ref name="rf2" /> For reference, a bottle of wine has 9-10 units. |
| − | #*For example, one pint of beer with a 4% alcohol volume 2.3 units.<ref | + | #*For example, one pint of beer with a 4% alcohol volume 2.3 units.<ref name="rf2" /> If you prefer spirits, such as scotch, a "single" scotch of 25ml has one unit.<ref name="rf3">https://www.drinkaware.co.uk/understand-your-drinking/unit-calculator</ref> Or maybe you prefer wine, in which case, one 175ml glass has 2.3 units.<ref name="rf3" /> |
| − | #*The guidelines for sensible drinking recommend no more than 2-3 units of alcohol a day for women. This would be the equivalent of approximately one beer or glass of wine per day, or two to three single spirits.<ref | + | #*The guidelines for sensible drinking recommend no more than 2-3 units of alcohol a day for women. This would be the equivalent of approximately one beer or glass of wine per day, or two to three single spirits.<ref name="rf3" /> |
| − | #*The guidelines for sensible drinking recommend no more than 3-4 units of alcohol a day for men. This would be the equivalent of approximately 1-2 beers or glasses of wine, or 3-4 spirits per day.<ref | + | #*The guidelines for sensible drinking recommend no more than 3-4 units of alcohol a day for men. This would be the equivalent of approximately 1-2 beers or glasses of wine, or 3-4 spirits per day.<ref name="rf3" /> |
#Know when to stop. As your alcohol tolerance increases, it may be difficult to figure out when you’ve had too much to drink. Making sure you know how much you’ve consumed will help you avoid getting drunk, alcohol poisoning, or possibly worse. | #Know when to stop. As your alcohol tolerance increases, it may be difficult to figure out when you’ve had too much to drink. Making sure you know how much you’ve consumed will help you avoid getting drunk, alcohol poisoning, or possibly worse. | ||
#Have alcohol-free days every week. It’s a good idea to have at least two alcohol free days per week. This will keep you from becoming dependent on alcohol and help your body recover from previous consumption. | #Have alcohol-free days every week. It’s a good idea to have at least two alcohol free days per week. This will keep you from becoming dependent on alcohol and help your body recover from previous consumption. | ||
| − | #*If you find that you can’t go a day without alcohol consumption, this is a sign that you are dependent.<ref>http://www.dependency.net/learn/drug-and-alcohol-tolerance-vs-dependence/</ref> If this is the case, seek professional help. | + | #*If you find that you can’t go a day without alcohol consumption, this is a sign that you are dependent.<ref name="rf4">http://www.dependency.net/learn/drug-and-alcohol-tolerance-vs-dependence/</ref> If this is the case, seek professional help. |
| − | #Know the dangers of alcohol consumption. Any time you consume an alcoholic beverage, you run the risk of harming your body. The only risk-free alcohol consumption is not drinking at all, and the more you drink, the greater your risk.<ref>http://www.nhs.uk/Tools/Documents/Alcohol%20myth%20buster.htm</ref> | + | #Know the dangers of alcohol consumption. Any time you consume an alcoholic beverage, you run the risk of harming your body. The only risk-free alcohol consumption is not drinking at all, and the more you drink, the greater your risk.<ref name="rf5">http://www.nhs.uk/Tools/Documents/Alcohol%20myth%20buster.htm</ref> |
#*Tolerance will not protect you from the dangers of alcohol. | #*Tolerance will not protect you from the dangers of alcohol. | ||
#*In the short term, alcohol consumption can cause the following health problems: weight gain, depression, skin problems, and memory loss. | #*In the short term, alcohol consumption can cause the following health problems: weight gain, depression, skin problems, and memory loss. | ||
#*In the long term, alcohol consumption can cause the following health problems: high blood pressure, chronic liver disease, and breast cancer. | #*In the long term, alcohol consumption can cause the following health problems: high blood pressure, chronic liver disease, and breast cancer. | ||
===Maximizing Your Tolerance=== | ===Maximizing Your Tolerance=== | ||
| − | #Understand how different bodily factors affect tolerance. How a person tolerates alcohol is affected by several factors, some of which are manageable. Your gender, body type, weight, use of medication, food consumption, and fatigue are just a few examples of elements that influence your alcohol tolerance.<ref>https://www.rochester.edu/uhs/healthtopics/Alcohol/tolerance.html</ref><ref | + | #Understand how different bodily factors affect tolerance. How a person tolerates alcohol is affected by several factors, some of which are manageable. Your gender, body type, weight, use of medication, food consumption, and fatigue are just a few examples of elements that influence your alcohol tolerance.<ref name="rf6">https://www.rochester.edu/uhs/healthtopics/Alcohol/tolerance.html</ref><ref name="rf5" /> |
| − | #*Woman, who generally have more body fat and less water percentage in their blood, have a lower tolerance level than men. This is because they do not have as much water to dilute the alcohol in their blood.<ref | + | #*Woman, who generally have more body fat and less water percentage in their blood, have a lower tolerance level than men. This is because they do not have as much water to dilute the alcohol in their blood.<ref name="rf5" /><ref name="rf6" /> |
| − | #Control manageable factors of alcohol tolerance. While you cannot control elements like your gender, if you want to increase your alcohol tolerance, controlling manageable factors such as weight, fatigue, hydration, and food consumption can help increase your tolerance.<ref | + | #Control manageable factors of alcohol tolerance. While you cannot control elements like your gender, if you want to increase your alcohol tolerance, controlling manageable factors such as weight, fatigue, hydration, and food consumption can help increase your tolerance.<ref name="rf6" /> |
| − | #Gain weight. One simple way to increase your tolerance is by gaining weight. The more fat a body contains, the more quickly it can absorb alcohol, making your level of tolerance higher.<ref | + | #Gain weight. One simple way to increase your tolerance is by gaining weight. The more fat a body contains, the more quickly it can absorb alcohol, making your level of tolerance higher.<ref name="rf6" /> |
#*If you want to gain weight, remember to do so safely. Adding even 10 pounds to your weight will help increase your alcohol tolerance. But remember that just as alcohol consumption comes with risk factors, so does increased weight. In conjunction, for example, they can lead to high blood pressure. | #*If you want to gain weight, remember to do so safely. Adding even 10 pounds to your weight will help increase your alcohol tolerance. But remember that just as alcohol consumption comes with risk factors, so does increased weight. In conjunction, for example, they can lead to high blood pressure. | ||
| − | #Have a meal. If you have food in your stomach, alcohol will absorb less quickly, making the effects of alcohol less noticeable. Likewise, having nothing in your stomach will lower your tolerance. <ref | + | #Have a meal. If you have food in your stomach, alcohol will absorb less quickly, making the effects of alcohol less noticeable. Likewise, having nothing in your stomach will lower your tolerance. <ref name="rf6" /> |
| − | #*The size of the meal you have matters. For example, if you consume a larger meal, it will slow the absorption of alcohol into your blood, making your tolerance temporarily increase.<ref | + | #*The size of the meal you have matters. For example, if you consume a larger meal, it will slow the absorption of alcohol into your blood, making your tolerance temporarily increase.<ref name="rf6" /> |
| − | #*The amount of time between food and alcohol consumption also affects your tolerance. For example, if you consume a large meal either just before or during alcohol consumption, your tolerance will be greater. If you have a smaller meal and wait to drink, your tolerance will be correspondingly lower.<ref | + | #*The amount of time between food and alcohol consumption also affects your tolerance. For example, if you consume a large meal either just before or during alcohol consumption, your tolerance will be greater. If you have a smaller meal and wait to drink, your tolerance will be correspondingly lower.<ref name="rf6" /> |
| − | #*Remember that food only delays the absorption of alcohol into your system. You won’t necessarily be able to consume much more alcohol than you usually do, so it’s best to err on the side of caution and not go overboard.<ref | + | #*Remember that food only delays the absorption of alcohol into your system. You won’t necessarily be able to consume much more alcohol than you usually do, so it’s best to err on the side of caution and not go overboard.<ref name="rf5" /> |
| − | #Make sure you’re hydrated. Consuming alcoholic beverages when you’re dehydrated leads to decreased tolerance because there is less water in your blood to dilute the alcohol.<ref | + | #Make sure you’re hydrated. Consuming alcoholic beverages when you’re dehydrated leads to decreased tolerance because there is less water in your blood to dilute the alcohol.<ref name="rf6" /> |
#*For example, before you consume an alcoholic beverage, consider having a glass of water to make sure you are somewhat hydrated. | #*For example, before you consume an alcoholic beverage, consider having a glass of water to make sure you are somewhat hydrated. | ||
#*Consider having a glass of water in between each drink. This will help you stay hydrated and ensure that you do not consume more than the sensible guidelines suggest. | #*Consider having a glass of water in between each drink. This will help you stay hydrated and ensure that you do not consume more than the sensible guidelines suggest. | ||
| − | #Make sure you’re rested and healthy. If you’re fatigued and/ or ill, your body is less efficient at processing and eliminating alcohol.<ref | + | #Make sure you’re rested and healthy. If you’re fatigued and/ or ill, your body is less efficient at processing and eliminating alcohol.<ref name="rf6" /> |
#*If you haven’t been sleeping or are fatigued from stress at work, consider having an alcohol free day. This will help your body recover and ensure you don’t consume too much alcohol. | #*If you haven’t been sleeping or are fatigued from stress at work, consider having an alcohol free day. This will help your body recover and ensure you don’t consume too much alcohol. | ||
| − | #*If you are ill and taking medications, know that they can interact with alcohol by increasing the effects of alcohol.<ref | + | #*If you are ill and taking medications, know that they can interact with alcohol by increasing the effects of alcohol.<ref name="rf6" /> |
#*If you are sick, consider having an alcohol free day. This will help your body recover, and ensure that you do not consume too much alcohol or experience any negative reactions from combining medication with alcohol. | #*If you are sick, consider having an alcohol free day. This will help your body recover, and ensure that you do not consume too much alcohol or experience any negative reactions from combining medication with alcohol. | ||
#Remember to follow the sensible guidelines for alcohol consumption. Even if you decide to increase your tolerance through controlling manageable factors such as weight, fatigue, illness, and food consumption, you still need to follow the sensible guidelines for alcohol consumption. | #Remember to follow the sensible guidelines for alcohol consumption. Even if you decide to increase your tolerance through controlling manageable factors such as weight, fatigue, illness, and food consumption, you still need to follow the sensible guidelines for alcohol consumption. | ||
