Thrive with the Dry July Challenge – Join Now! 🎉🙌
Click Here
The Importance of Tracking Your Alcohol Intake and Tools to Help You Do It
Drinking Habits

The Importance of Tracking Your Alcohol Intake and Tools to Help You Do It

June 17, 2024
8 min read
Reframe App LogoReframe App Logo
Written by
Reframe Content Team
A team of researchers and psychologists who specialize in behavioral health and neuroscience. This group collaborates to produce insightful and evidence-based content.
June 17, 2024
8 min read
Reframe App LogoReframe App Logo
Certified recovery coach specialized in helping everyone redefine their relationship with alcohol. His approach in coaching focuses on habit formation and addressing the stress in our lives.
June 17, 2024
8 min read
Reframe App LogoReframe App Logo
Recognized by Fortune and Fast Company as a top innovator shaping the future of health and known for his pivotal role in helping individuals change their relationship with alcohol.
June 17, 2024
8 min read
Reframe App LogoReframe App Logo
Reframe Content Team
June 17, 2024
8 min read

Maintaining a healthy relationship with alcohol is crucial for overall well-being. One effective way to achieve this is by tracking your alcohol intake. Monitoring your consumption can provide valuable insights into your drinking habits, help you make informed decisions, and promote healthier drinking practices. In this article, we'll explore the importance of tracking your alcohol intake and introduce tools that can assist you in this endeavor.

Why Track Your Alcohol Intake?

The Importance of Tracking Your Alcohol Intake and Tools to Help You Do It

Awareness and Accountability

Tracking your alcohol intake fosters awareness and accountability. It’s easy to lose track of how much you’ve consumed, especially during social events or stressful times. By keeping a record, you become more conscious of your drinking habits, making it easier to identify patterns and triggers.

Understanding Alcohol Content

Different alcoholic beverages contain varying amounts of alcohol. Knowing the alcohol content of your drinks is essential for managing your intake. For example, a standard 355 ml (12 oz) bottle of beer with 4.5% ABV contains approximately 1.5 alcohol units, whereas a 148 ml (5 oz) glass of wine with 13% ABV contains around 2 alcohol units. Understanding these differences can help you make more informed choices. For more detailed information on how to calculate the alcohol content in different drinks, check out How Much Alcohol Is In Beer, Wine, Cocktails?.

Health Benefits

Monitoring your alcohol intake can lead to numerous health benefits, such as improved sleep, weight loss, and reduced stress levels. By tracking your consumption, you can set goals to reduce your intake and gradually work towards a healthier lifestyle.

Tools to Help You Track Your Alcohol Intake

Drink Tracking Apps

In today’s tech-savvy world, several apps are designed to help you track your alcohol consumption. These apps often come with features that allow you to set personal goals, view your drinking history over time, and receive feedback on your progress.

Reframe App

One highly recommended app is the Reframe app. It offers a comprehensive solution for tracking alcohol consumption and provides personalized support to help you reduce your intake. The app includes customized content tailored to your goals, making it easier than ever to drink responsibly and maintain a healthier relationship with alcohol. Learn more about how this app can assist you in How To Track Your Drinking With the Reframe App.

Wearable Devices

Wearable devices that track your steps, heart rate, and other health metrics can also be used to monitor your alcohol intake. Some advanced wearables come with features that allow you to log your drinks and receive notifications if you exceed your set limits.

Traditional Methods

If you prefer a more traditional approach, keeping a journal to log your daily alcohol consumption can be just as effective. Write down every drink you consume, noting the type, amount, and context (e.g., social event, stressful day). This method can help you become more mindful of your drinking habits.

Online Tools

Several online tools and websites offer resources to help you track your alcohol intake. These platforms often provide calculators to determine the alcohol content of different drinks and offer tips for reducing your consumption.

Benefits of Tracking Your Drinking

Improved Health

Regularly tracking your alcohol intake can lead to significant health improvements. Reducing your alcohol consumption can lower your risk of developing chronic diseases, improve your mental health, and enhance your overall quality of life.

Better Decision-Making

By understanding your drinking patterns, you can make more informed decisions about when and how much to drink. This awareness can help you avoid situations where you might be tempted to overconsume and encourage you to choose lower-alcohol beverages or non-alcoholic alternatives.

Enhanced Self-Awareness

Tracking your alcohol intake helps you become more self-aware. You’ll gain insights into the reasons behind your drinking habits, whether they are social, emotional, or situational. This self-awareness is a powerful tool for making positive changes in your relationship with alcohol.

Support and Motivation

Using tools like the Reframe app can provide you with the support and motivation you need to achieve your goals. The app offers daily readings, a comprehensive suite of courses, and a 24/7 forum for connecting with others who are on a similar journey. For more details on the benefits of tracking your drinking, see Tracking Your Drinking: Benefits and How To Get Started.


Tracking your alcohol intake is a crucial step towards building healthier drinking habits. By becoming more aware of your consumption patterns, understanding the alcohol content of different beverages, and utilizing tools designed to help you monitor your intake, you can make informed decisions and improve your overall well-being. Whether you choose to use a drink tracking app, a wearable device, or a traditional journal, the key is consistency and commitment to your goals. Start tracking today and take the first step towards a healthier relationship with alcohol.

Monitor Your Drinking with Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today! 

Call to action to download reframe app for ios usersCall to action to download reframe app for android users
Reframe has helped over 2 millions people to build healthier drinking habits globally
Take The Quiz
Our Editorial Standards
At Reframe, we do science, not stigma. We base our articles on the latest peer-reviewed research in psychology, neuroscience, and behavioral science. We follow the Reframe Content Creation Guidelines, to ensure that we share accurate and actionable information with our readers. This aids them in making informed decisions on their wellness journey.
Learn more
Updated Regularly
Our articles undergo frequent updates to present the newest scientific research and changes in expert consensus in an easily understandable and implementable manner.
Table of Contents
Call to action for signing up reframe app
Relevant Articles
Ready to meet the BEST version of yourself?
Start Your Custom Plan
Call to action to download reframe app for ios usersCall to action to download reframe app for android users
5 Star Reviews
Downloads (as of 2023)
a bottle and a glass
Drinks Eliminated

Scan the QR code to get started!

Reframe supports you in reducing alcohol consumption and enhancing your well-being.

Ready To Meet the Best Version of Yourself?
3,250,000+ Downloads (as of 2023)
31,364 Reviews
500,000,000+ Drinks eliminated
Try Reframe for 7 Days Free! Scan to download the App