With St. Patrick's Day around the corner, having drinks with friends and family can be an enjoyable part of your social life. However, drinking a large volume of alcohol in a short amount of time can put you at risk for blackouts and other complications.
What is Binge Drinking?
Binge drinking is defined as consuming four or more drinks for women and five or more drinks for men in about two hours or less. If pulled over, law enforcement identifies a blood alcohol concentration of 0.08 g/dL as a sign that you have been binge drinking or have consumed alcohol at a rapid pace.
Binge drinking is common, according to the National Survey on Drug Use and Health (NSDUH). In 2023, 27.9% of young adults aged 18-25 are reported to have engaged in binge drinking in the last month, and 46.3% of full-time college students ages 18-22 drink alcohol.
Holiday Heart Syndrome
Holiday heart syndrome (HHS) is a temporary heart condition that presents itself as irregular heart palpitations, usually after a period of binge drinking. The name was coined after holidays because that is usually when individuals tend to indulge and celebrate with alcohol. This temporary condition has been a common cause for emergency visits to urgent care because of atrial fibrillation during the holiday season. Studies suggest that alcohol has negative effects on the heart by causing imbalances in electrolytes that alter muscle contraction. For individuals who participate in long periods of binge drinking, their risks of stroke increase.
Mindful Drinking on St. Patrick's Day: Celebrate Safely & Healthily
Celebrating mindfully ensures you feel great during the festivities and the next morning. These tips will help you enjoy the holiday while keeping your drinking in check. Remember – the goal is to create good memories, not a nasty hangover!
- Set a Drink Limit – Decide how many drinks you'll have before the celebration and stick to that plan. Health guidelines recommend no more than one standard drink per day for women or two for men.3 Pace yourself and listen to your body!
- Hydrate Between Drinks – Alcohol dehydrates, so drink water between pints or cocktails. Try alternating each alcoholic beverage with a glass of water or a non-alcoholic drink to pace yourself.4 Staying hydrated helps you feel better during the party and wards off next-day headaches.
- Choose Lower-Alcohol Alternatives – You can still be festive with drinks that have less alcohol. For example, choose a light beer or a wine spritzer (mix wine with sparkling water) instead of a potent cocktail. See some recipes below!
- Eat Before & While Drinking – Enjoy a good meal before heading out and snack during the festivities. Foods with protein, fiber, and healthy fats (like lean meat, veggies, or avocado) slow the absorption of alcohol into your bloodstream.5 Food in your stomach gives you steady energy and helps prevent sudden spikes in blood alcohol.
- Beware of Peer Pressure – It's okay to say "no thanks" when you've had enough. Plan a polite refusal in advance or give a reason if someone urges you to drink more. A smart trick is to carry a non-alcoholic drink in your hand – if you're already holding a drink, friends are less likely to push another on you.6
- Pick Non-Drinking Activities – Make the celebration about more than just alcohol. Include festive activities like listening to Irish music, playing party games, watching a parade, or dancing, rather than drinking being the focus. By keeping yourself (and your friends) busy with fun events, you take the spotlight off booze and still have a great time!
- Know Your Limits – Pay attention to how alcohol affects your body and mood, and learn to recognize your cutoff point. The key is to quit drinking before you reach a point where you feel unwell – switching to water or soda at that point will help you recover and continue enjoying the night.
- Prioritize Safety – Plan how you'll get home safely before you start drinking. If you'll be drinking at all, arrange for a designated driver, use public transportation, or call an Uber – but never drink and drive. Having a sober ride organized in advance means you won't be tempted to drive under the influence.