Grey area drinking: When that extra glass is more than a treat

Drinking is part of Australian culture. But that extra glass might be doing more harm than you think.

Sometimes, it may be hard to recognise when you’re consuming too much alcohol. And for many people, drinking is a grey area.

Here, we look at some signs and dangers of ‘grey area’ drinking, plus what you can do if your drinking has become a problem.

“Grey area drinking involves drinking alcohol more frequently but at low to moderate levels, whereas binge drinking involves drinking larger amounts but less often,” says Bupa Dietitian Lauren Farrugia. 

“It is important to understand that both can pose risks to our health.”

Farrugia says that even when you’re not binge drinking, alcohol can damage your health in a few ways.

Drinking alcohol can lead to serious health risks, including:

• cancer (including those of the mouth, throat, breast and bowel)
• heart disease and stroke
• liver disease
• alcohol poisoning
• alcohol-related accidents.¹

“Furthermore, low to moderate levels of alcohol can impact one’s sleep quality by interrupting our sleep cycles, which can lead to feeling less rested,” Farrugia adds.

Identifying some common warning signs is usually the best way to understand if drinking has become a grey area for you.

For Farrugia, some red flags that your drinking may be getting out of hand include:

• relying on alcohol to cope with stress or to wind down
• increasing your alcohol intake over time to meet an increased tolerance for it
• finding it difficult to reduce your alcohol intake
• drinking alone or trying to hide your alcohol intake from others
• avoiding usual responsibilities or engagements to drink alcohol
• regularly feeling hungover or unwell when you’re not drinking
• being less able to concentrate or think clearly.

For many people, one of the biggest problems with grey area drinking is not being able to admit or recognise that alcohol has become a problem.

“It is common for people to feel shame or embarrassment around their drinking habits in fear of being judged, particularly if they perceive their intake to be too high,” says Farrugia.

Other times, the problem may come down to a lack of understanding around safe drinking limits. Often, this may be a result of not knowing exactly how much you’re drinking.

“For example, a single cocktail may contain 2 to 3 standard drinks,” says Farrugia. “And depending on the size of the pour and strength of the [drink], the number of standard drinks can vary.”

So, how much can you drink to stay within healthy limits?

According to Australian alcohol guidelines, to stay within a safe drinking range and reduce your risk of alcohol-related harm, a healthy adult should consume:

• no more than 10 standard drinks per week
• no more than 4 standard drinks in any single day.²

The guidelines further recommend that people under 18 plus pregnant women should not drink alcohol at all.

If you feel like alcohol may have become a problem for you, a good first step is to try and understand the reasons behind your excess drinking.

“For example, is it due to feeling stressed or upset? Are you choosing to drink for enjoyment or is it purely out of habit?” Farrugia asks.

If you are trying to cut down or eliminate your alcohol intake, Farrugia recommends these practical tips:

• Replace alcohol with something else. This could be a non-alcoholic mocktail, a refreshing kombucha, a glass of juice or sparkling water with a spritz of lime.
• Drink alcohol alongside non-alcohol. This might mean matching each glass of alcohol with one glass of something non-alcoholic, which can slow down your intake. When you’re thirsty, you should drink water before consuming alcohol.
• Avoid ‘rounds’ when you’re out with friends. Buying your own alcohol can help you monitor your intake and limit the amount you end up drinking.
• Avoid using alcohol to deal with stress, anxiety or poor sleep. While alcohol may provide some short-term relief, using it to deal with these problems will likely make them worse. Consider other activities to help relieve the symptoms.
• Take part in an alcohol-free challenge. Fantastic organisations like Dry July and Febfast help you cut out booze for a period while doing your part for charity.

If you’re worried about your alcohol consumption, contact your GP.

The Alcohol and Drug Information Service (ADIS) offers confidential telephone counselling on 1800 250 015.