How Much Wine Is “Too Much”?
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You’re at home after a long day of work and decide thave a glass of wine before dinner. While you’re sipping, you decide you want another one. And hey, one more can’t hurt, right? Before you know it, you’re on your third. Is three too many?
What counts as “too much” wine depends on a few factors, but there is a point where it becomes too much regardless of who you are. If you’re worried about how much wine is “too much,” read on to get some clarity.
Wine is made by crushing grapes, putting them into fermentation tanks, then leaving them to mature before being filtered. Other substances like histamines, sulfites, sugar, and acid form during fermentation. Red and white wines are produced slightly differently, and different varieties have different alcohol levels. For more information about these differences, check out our blog on red versus white wines.
While wine has some proposed health benefits, these benefits are only from small amounts of wine, and the risks of consuming too much far outweigh them. But what counts as “too much”? What about “in moderation”? We’ll break down those terms a little later, but first, let’s talk about how much alcohol is actually in wine.
A “standard” drink — or glass if we’re talking about wine — is defined as five ounces. When calculating how much alcohol we’re drinking per day or week, however, we don’t count it based on the number of drinks, but rather the more precise measurement of “alcohol units,” which measures the amount of pure alcohol in any given alcoholic drink. One alcohol unit is 10 mL, or 8 grams of pure alcohol. That is how much an average adult can process in an hour.
A standard 5-ounce (150 mL) glass of wine that is 12% ABV (alcohol by volume) contains 1.8 alcohol units. So if we have one standard glass of wine in an hour, that is almost twice as many alcohol units as our body can process effectively (depending on our gender and body size, but we’ll talk more about that later.)
What if you have wine that’s more or less than our standard 12% ABV? Let’s say, for example, that we need to calculate the alcohol units in a 750-milliliter bottle of wine at 17% ABV.
Here are the steps:
1. Multiply the volume of the drink in milliliters by its ABV (don’t use decimals for this calculation):
2. Now divide that number by 1,000:
3. The final result is the alcohol units: 12.75 units in the whole bottle.
One standard glass of this particular wine would be 150 mL ✕ 17 = 2,550 ÷ 1000 = 2.5 alcohol units. This is more than the recommended amount in an hour for both men and women, showing how not all wines are created equal, and “one glass” may have more alcohol in it than we think.
Given our definition of alcohol units and our fancy new math skills, we have learned that the safest quantity of wine to consume is a small glass of wine (125 mL or less) of 12% ABV, consumed over at least an hour, or less if we’re drinking a higher-ABV wine. Remember, it’s not only about how much we are drinking but also how quickly, because the liver takes roughly an hour to break down one alcohol unit. So, if we’re having a standard glass of wine, it’s best to sip it slowly over a couple of hours, preferably with a meal.
Anything above the “safe” level is considered “moderate” drinking. Moderate drinking is considered no more than one drink per day for women and two drinks per day for men. Measured in alcohol units, that means no more than two for women and no more than four for men. Over a week-long period, women are advised to have no more than seven alcohol units and men no more than 14.
This daily limit still applies even if we don’t drink for a few days — so no, we can’t save it up for the weekend and have seven glasses of wine in one sitting and still consider that “moderate.” Also, if we’re drinking a stronger wine, we need to drink less to stay in the “moderate” range, so it’s always wise to check the label.
Now, let’s go back to the three glasses of wine we questioned earlier. Knowing what we know now about alcohol units, that’s 6.3 alcohol units. This is over three times the level of “moderate” drinking, which is pushing into “heavy” drinking territory, especially if we had other drinks earlier in the day or week.
The NIAAA says that heavy drinking is defined as eight or more per week for women and 15 for men. Let’s go back to our formula:
Heavy drinking also includes binge drinking, defined as four or more drinks per day for women and five or more for men:
Those three glasses of wine aren’t sounding so harmless anymore, are they? That said, if we spread those three glasses out over five hours with food, our liver would have time to process most of it effectively. It’s drinking them back to back that puts us in the danger zone, especially on an empty stomach.
The downside to these equations is that they don’t account for body weight or other personal factors that could affect how our body responds to alcohol. And let’s face it, some of us hate math. The good news is that our body gives us signs to let us know when we’re drinking too much:
If we experience any of these signs, it’s time to put a cork in the bottle and opt for some water instead. If we drink wine regularly, there are some other signs that could indicate alcohol dependence.
These are signs it might be time to rethink your relationship with alcohol. Drinking too much wine can have detrimental health effects both short- and long-term.
Wine — just like any other alcohol — comes with a slew of health risks.
Some short-term health risks of alcohol (including wine) include the following:
Long-term risks of heavy wine drinking are similar to those of other kinds of alcohol.
If you’re worried about your wine intake or potential health problems, there is plenty we can do to set limits and reduce our consumption.
If you’re looking to quit or cut back on wine, try some of these tips.
With these tips in mind, we can develop a healthier relationship with wine and consume it the way it was meant to be consumed: mindfully and in small amounts.
If you’re still here, especially after all the math formulas, then the definition of “too much” should be clear and easy to keep track of. We’ve equipped you with the tools you need to understand and track your wine intake. And remember, if you’re having some wine and realize you forgot the formula for alcohol units, then listen to your body.
1. How many ounces is one glass of wine?
A “standard” glass of wine is considered 5 ounces of wine, or about 150 milliliters.
2. How many ounces of wine is one drink?
A standard 5-oz (150 mL) glass of wine that is 12% ABV (alcohol by volume) contains 1.8 alcohol units. So almost half of that would be considered “one drink.”
3. How much is “too much wine”?
“Too much” wine is considered 8 standard glasses of wine or 14.4 alcohol units per week for women and 15 standard glasses of wine or 27 alcohol units per week for men. Binge drinking is considered 4 glasses of wine or 7.2 alcohol units per day for women and 5 glasses of wine or 9 alcohol units per day for men.
4. How do I know how much is too much wine?
You can use an easy formula (mL x ABV / 1000) to calculate the number of alcohol units you consume each day or week. Another thing you can do is listen to your body, and if you notice signs of heavy drinking, it may be time to cut back.
5. What are some ways to not drink too much wine?
Adding sober days to your week can help reduce intake, as well as drinking wine from a smaller glass and pairing it with food.
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