Éduc' Alcool

Éduc’alcool recommends
low-risk drinking by the numbers:
“2 . 3 . 4 . 5 . 0”

“2 . 3 . 4 . 5 . 0” sums up Éduc’alcool’s recommendations for anyone seeking personal guidelines on low-risk drinking. And it’s a first in Québec.

With the release of our fifth Alcohol and Health report – this one on what constitutes low-risk drinking – Éduc’alcool fills both a gap and a need.

Similar information can be found in various publications, most of them of a medical nature. But this is the first time that standards have been set and broadly communicated in Québec. The gap has effectively been filled.

The need was obvious. Quebecers really are thirsting for knowledge! A 2007 CROP poll found that seven out of ten people said they wanted to know more about how much alcohol they can drink without endangering their health. Given all the studies constantly being done on the effects – both positive and negative – of alcohol, it’s not surprising that so many people seek guidelines for low-risk drinking.

2 . 3 . 4 . 5 . 0

The formula is simple and easy to remember. It refers to the recommended number of drinks and the difference is primarily sex-based.

2: Women who want to drink responsibly – and for the health benefit after menopause – should have no more than TWO drinks a day.

3: Men who want to drink moderately – and for the health benefit after the age of 40 – should have no more than THREE drinks a day.

4: To avoid intoxication and the associated complications, women should have no more than FOUR drinks on a single occasion.

5: Men who wish to avoid intoxication and the associated complications should have no more than FIVE drinks on a single occasion.

0: A good habit. To avoid any kind of habituation or dependency, we recommend that everyone – men and women – have NO alcoholic drinks at least one day a week.

And a reminder: If you are a woman of child-bearing age, Éduc’alcool recommends that you do not drink alcohol from the time you decide to become pregnant, or if you think you might be pregnant.

Particular vulnerability

These recommendations are intended for the general public. However, as the research shows with increasingly clarity, when it comes to alcohol, we are not all born equal. The effects of alcohol can vary greatly from one person to the next, which means that these guidelines are not necessarily appropriate for everyone. Genetic heritage, weight and age are among the important factors we must all consider when figuring out what “moderate drinking” means for us.

People can also be vulnerable in other ways. For example, the low-risk drinking guidelines may not be valid for someone who is taking medication. People on medication should take extra precautions and check with their doctor or pharmacist to see whether alcohol is contraindicated.

Also, when you are very hungry, tired or stressed, you should drink less than is recommended in the guidelines.

Other things to remember

The publication concludes with a number of reminders:

• Know what a “standard drink” is, whether it’s beer, wine, cider, spirits, fortified wine or a premixed drink (cooler).
• Be aware of how much is being poured and the alcohol percentage of what you’re drinking, particularly given that the trend is toward a higher percentage in various products.
• Remember that drinking alcohol is inappropriate under certain circumstances.

Where to get the publication

Low-risk drinking: 2 . 3 . 4 . 5 . 0 can be downloaded from the Éduc’alcool website or ordered free by phone. It can also be obtained in hospitals, CLSCs and SAQ outlets.