To reduce the amount of alcohol you drink over the course of an evening, the most useful thing is to set a limit before you start drinking, then plan your evening so that you can stick to it.

You can also:

• have a simple line ready for saying no to a drink
• decide when you will have your last drink
• pour your own drinks, preferably in small amounts
• keep count of your drinks
• avoid letting your glass be topped up before it is empty
• avoid drinking games
• say no to automatic rounds
• drink slowly
• eat during the evening

Alternating can also be a useful strategy, as long as it actually reduces the total amount of alcohol you drink: for example, alternating an alcoholic drink with water, a non-alcoholic drink, or a mocktail. Low-alcohol drinks can help reduce the amount of alcohol you consume, but they still contain alcohol; they should therefore not be considered equivalent to water or non-alcoholic drinks.

To learn more, use Count Your Drinks, explore Alternalcool, and check out the harm reduction tools for party settings from the Groupe de recherche et d’intervention psychosociale.

Alternating can come naturally when you choose appealing, nicely presented drinks that suit the occasion: mocktails, non-alcoholic beers, flavoured waters, and so on. The idea is to be able to raise your glass and toast with everyone else, without feeling like you are missing out or that you have to explain yourself. The point is to keep the festive spirit and the pleasure of good flavours while drinking less alcohol.

This strategy is most useful when it actually reduces the number of alcoholic drinks you have. It can help you slow your pace, avoid drinks taken “out of habit,” keep better count of your standard drinks, and stick more easily to the limit you set in advance.

Check out Alternalcool, which offers recipes and lists venues that serve high-quality alcohol-free options.

Saying no to a drink can be easier when you already have a strategy in mind. A short answer is often enough, with no need for a long explanation: “No thanks,” “I’m slowing down,” “I’m taking a break,” or “I’m driving tonight.” It can also help to order or pour your own drinks, rather than waiting to be offered one, so that you stay in control of what you drink.

To avoid drawing attention, you can choose a non-alcoholic drink that looks like what everyone else is having: same type of glass, ice, garnish, or festive presentation. Keeping a non-alcoholic drink in your hand can also cut down on repeated offers. In some situations, talking about it with someone you trust in the group can help you feel more comfortable and supported.

For hosts, offering non-alcoholic drinks that are just as carefully prepared, visible, and varied as the others helps normalize this choice, rather than presenting it as an exception. What’s more, the range of non-alcoholic drinks keeps growing, making this choice more common and easier to work into social occasions.

Check out the Alternalcool section, which features non-alcoholic and low-alcohol options.

Alcohol can have short- and long-term effects on your health. In the short term, it can cause acute intoxication and/or increase the risk of injuries, falls, accidents, impaired driving, conflicts, violence, and decisions you may regret. To find out more about the signs of severe intoxication and what to do, see the section “What is alcohol poisoning and what are the risks?” For the risks related to driving, also see the section “Why shouldn’t I rely on how I feel to judge my blood alcohol level?”

In the long term, many scientific studies link alcohol consumption to more than 200 diseases, injuries and other health conditions according to the World Health Organization, including cardiovascular disease, liver and pancreatic diseases, and certain mental health conditions. In addition, drinking alcoholic beverages increases the risk of developing certain cancers, including cancers of the breast, colon, rectum, mouth, throat, esophagus and liver.

Understanding these risks can help you make informed choices for your health and well-being.

To learn more, see Éduc’alcool’s articles, the “Effets sur la santé de l’alcool” page of the Institut national de santé publique du Québec [French only], the resources of the Association pour la santé publique du Québec, and the Government of Quebec’s “Alcohol” page.

Yes. Current knowledge shows that alcohol-related risks fall along a continuum. Reducing the amount you drink per week and per occasion can therefore help lower the health risks, even without stopping completely.

Note that cutting back is not enough in every situation. During pregnancy, when taking certain medications, or when living with certain health conditions or an alcohol use disorder, stopping completely is recommended.

Caution: for a person who drinks heavily every day, cutting back sharply or stopping abruptly can cause dangerous withdrawal, including seizures in severe cases. It is therefore best to talk to a healthcare professional before taking such a step.

See the Resources section to find organizations that can help.

It is best to avoid alcohol completely during pregnancy or when planning to become pregnant, as well as while breastfeeding; when you are under the legal drinking age; when you have to drive, operate machinery, look after another person, or do an activity that requires alertness and coordination, such as swimming, boating, snowmobiling, riding an ATV, or working at heights; when you are taking certain medications; when you are living with a health condition; or when you are going through a period of anxiety or stress in which alcohol is likely to make things worse.

In these situations, cutting back is not enough: not drinking is the safest option.

Need support? If you are having trouble controlling your drinking, you are not alone. Talk to a healthcare professional, or see Éduc’alcool’s support resources. If you drink heavily every day, do not stop abruptly without medical advice: withdrawal can be dangerous.

To learn more, see the Government of Quebec’s “Reducing the health and safety risks associated with drinking alcohol” page and Canada’s Guidance on Alcohol and Health from the Canadian Centre on Substance Use and Addiction.

The  Calcoholator lets you simulate how your blood alcohol level changes over a short period, based on information such as biological sex, weight, type of drink, volume consumed, alcohol percentage, time of consumption, and food intake. It is an educational tool that provides a theoretical estimate of blood alcohol level based on the information entered. It never guarantees that a person can drive, and it does not replace a breathalyzer, professional judgment, or the rules set out in the law.

Try it: go to the Calcoholator to run an interactive simulation.

If you have been drinking, it is best not to get behind the wheel. There is no number of drinks that guarantees a person can drive safely. Alcohol can impair judgment, attention, coordination, and reaction time from the very first drinks, and its effects vary depending on the amount consumed, the pace of drinking, whether you have eaten, body composition, fatigue, medications, and other factors.

In Quebec, driving with a blood alcohol level equal to or over 80 mg of alcohol per 100 ml of blood is a criminal offence, but a person can also be arrested and convicted if their ability to drive is impaired, even below that limit. The zero-alcohol rule applies in particular to people under 22 and to holders of a learner’s licence or a probationary licence. Always refer to the official driving rules.

If you plan to drive, the safest choice is not to drink and to arrange your ride home before the first drink.

A blood alcohol calculator provides only an estimate and can never confirm that a person is fit to drive.

Educ’alcool Standard Drink Pourer shows you what a standard drink looks like depending on the type of alcohol, its percentage, and the size of the glass. It helps you understand that a generous pour can amount to more than one standard drink.

Note: the type of drink—beer, wine, spirits, cider or cocktail—does not make drinking alcohol any less risky. What matters is the amount of pure alcohol consumed.

Use the Standard Drink Pourer to practise recognizing how much alcohol has been poured.

Non-alcoholic options let you take full part in a social occasion without the effects of alcohol on alertness, sleep, health and safety. They are especially useful when you have to drive, during pregnancy or while breastfeeding, when you are taking certain medications, or in any other situation where it is best to avoid alcohol completely.

These options can also be used to alternate with alcoholic drinks in order to slow your pace and reduce the total amount of alcohol you drink. To find out more, see the question “How can I alternate between alcoholic and non-alcoholic drinks without feeling left out?”

Low-alcohol options contain less alcohol than regular drinks, but they still contain some. They help reduce the total amount of alcohol consumed only if they replace stronger drinks and you do not drink more of them. They must therefore be counted in the number of standard drinks you have had, and they are not suitable for situations where abstinence is recommended.

Visit Alternalcool for non-alcoholic and low-alcohol drink ideas.

According to the Société des alcools du Québec, these designations correspond to distinct alcohol content thresholds:

• Non-alcoholic: less than 0.05% alcohol;

• Dealcoholized: less than 0.5% alcohol;

• Low-alcohol: less than 1.1% alcohol.

Low-alcohol options contain less alcohol, but they still contain some. They reduce the amount of alcohol you drink only if they replace stronger drinks and you do not drink more of them, and they must be counted.

Visit Alternalcool for non-alcoholic and low-alcohol drink ideas.

Alternalcool^TM is an Éduc’alcool initiative that promotes non-alcoholic and low-alcohol drinks in Quebec. It showcases recipes, more inclusive serving practices and Alternalcool establishments that pay special attention to the quality, visibility and variety of the options they offer. It aims to make these choices more visible, more appealing and easier to work into outings, events and social occasions.

Where can I find recipes for mocktails and low-alcohol cocktails?

Recipes for mocktails and low-alcohol cocktails are available on the Éduc’alcool website, in the Alternalcool section. It features more than 150 recipes designed to make it easier to alternate between alcoholic, low-alcohol, and non-alcoholic drinks. These options let you drink more slowly, mix up your choices over the course of an evening, and make alternating more enjoyable, more visible and easier to adopt.

Visit Alternalcool to find recipes for different tastes and occasions, or explore the directory of Alternalcool establishments to discover places that showcase these options.

It is best to bring up the subject early, before young people are faced with opportunities to drink alcohol. The conversation should be simple and free of drama, and should focus on dialogue rather than on prohibition alone. Young people benefit from understanding the effects of alcohol, social pressures, the risks of drinking too much, and how to ask for help.

Listen as much as you talk: ask questions and let the young person say what they think.

Combine dialogue with clear rules. Remind them that the legal age is 18 and that it is better to delay that first drink. The brain keeps developing into the early twenties, and heavy drinking in adolescence is associated with changes in that development. Starting to drink early is also associated with a higher risk of alcohol problems later on.

Talk about the effects of alcohol, peer pressure and ways to say no. Your own drinking also sets an example.

Have a safety plan: your teen needs to know that they can call you if they need to, without fear of being lectured on the spot.

Explain how to recognize when a friend is in danger and when to call 911.

See the How to talk to your children about drinking page.

Young adults are free to make their own choices. The goal is to help them understand and reduce the risks, without judgment or moralizing. It is not about telling them how to behave. For young people who are under the legal drinking age, it is recommended that they put off starting to drink for as long as possible.

The skills to pass on to them include:

• Knowing what a standard drink is: punches, homemade cocktails and generous pours can contain more than one.
• Limiting the amount they drink on a single occasion and keeping count of their standard drinks.
• Drinking slowly, without trying to keep up with others, and avoiding fast drinking, such as shots, as well as drinking games.
• Eating before or while drinking and alternating with water or non-alcoholic drinks.
• Avoiding mixing alcohol with cannabis, medications or other substances.
• Planning how they will get home before going out, and not driving after drinking.
• Remembering that it is always okay to say no to a drink.

It is also important to remind them that looking out for one another is essential: keep an eye on each other and never leave an intoxicated person alone.

To find out more, see the question “What is alcohol poisoning and what are the risks?”

Finally, it is essential to remind a young person that they can call someone they trust if there is a problem, without fear of being judged. Stay available and ready to listen.

To learn more, use the Standard Drink Pourer, the Count Your Drinks tool, and the prevention resources of La Maison Jean Lapointe.

For yourself, keep a record for a few weeks of when you drink, how much you drink, and your reasons for drinking. Tracking this can help you better understand your habits and figure out what kind of support would suit you. Talk to someone you trust, a healthcare professional, or a support service, without waiting for the situation to become urgent.

You can complete an AUDIT self-assessment questionnaire on the website of the Institut national de santé publique du Québec. Also see the answer to the question “How do I know if my drinking is becoming a concern?”

If you drink heavily every day, do not cut back sharply or stop abruptly without medical advice: withdrawal can be dangerous.

For someone close to you, choose a calm moment when they have not been drinking. Describe what you are seeing and express your concern in the first person—for example, “I worry when…”—without judgment or labels. Listen to their reaction and offer your support, keeping in mind that change can take time and that you cannot act for them.

Resources are also available for family and friends.

If the person is an immediate danger to themselves or to others, call 911.

Feel free to consult the Éduc’alcool Resources page to find support suited to your needs, the resources of La Maison Jean Lapointe, and the Help and resources page from the Government of Quebec.

Educ’alcool is an independent Quebec organization that keeps Quebecers informed about drinking and encourages moderation. Since 1989, the organization has been creating tools, campaigns and educational content to help people in Quebec make more informed choices.

Its role is to help Quebecers make informed choices about drinking, in particular by encouraging them to get a clearer picture of their own consumption, recognize the automatic habits that influence it, and take steps to reduce the risks.

Moderation has been one of Éduc’alcool’s flagship recommendations since it was founded in 1989, as reflected in the slogan “Moderation is always in good taste.” Today, however, while drinking less is better, we know that moderate alcohol consumption carries health risks and has no protective effect on the heart.

Éduc’alcool emphasizes awareness of the effects of alcohol consumption on health, safety, and well-being. Éduc’alcool seeks to raise awareness among Quebecers and keep them informed so that they can make informed choices about drinking and help counter its trivialization.

Sources: Home, Éduc’alcool; Alcohol, INSPQ.

Since June 2025, Éduc’alcool has been governed by board members who are completely independent of the alcohol industry. It is a non-profit organization that acts as a source of information, an awareness-raising voice, and a mobilization partner for Quebecers, organizations, and the settings that influence alcohol-related decisions.

Éduc’alcool shares information grounded in science, transparency, and nuance, and makes it accessible: the organization does not seek to dictate behaviour, but to make knowledge easier to understand, more usable, and better suited to the realities of Quebec.

See Éduc’alcool’s annual reports.