What actually counts as “one drink”?

Most people underestimate how much they drink — not because they're dishonest, but because drinks come in very different sizes and strengths. A “standard drink” is a way of measuring the alcohol itself, not the glass.

The World Health Organization uses 10 grams of pure alcohol as one standard drink. That's roughly a small (250 ml) beer at 5%, a 100 ml glass of wine, or a single 30 ml tot of spirits.

A 500 ml bottle of strong beer can easily be two or more standard drinks. Home-poured spirits are usually far bigger than a measured tot. Checking the percentage (ABV) on the label is the quickest way to know what you're drinking.

If you're regularly drinking more than you planned, needing more to feel the same effect, or feeling unwell when you stop, it's worth a confidential conversation with a professional. You don't need to hit “rock bottom” to ask for help.