The holidays are here, and with them come parties, dinners, and festive get-togethers. For many, a drink or two is part of the celebration. But during this time of year, high-intensity drinking (HID)—drinking large amounts of alcohol in one sitting—can easily sneak into the picture. While it may feel like just another way to join the fun, it’s important to understand the risks and how to enjoy the season without going overboard.

How is High-Intensity Drinking different from binge drinking?

You’ve probably heard of binge drinking, which the National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines as five or more drinks for men or four or more drinks for women in about two hours. High-intensity drinking takes it a step further—consuming double or even triple that amount in one sitting.

Picture this: at a holiday party, someone keeps refilling their glass, or a group takes part in drinking games. Before they know it, they’ve consumed 10 or more drinks. That’s high-intensity drinking, and it’s not uncommon during the holidays.

Why the Holidays Can Be a Risky Time
Let’s face it—the holiday season can be a lot. Between juggling family events, office parties, gift shopping, and travel, it’s easy to feel overwhelmed. For some, drinking more becomes a way to handle the stress or get into the holiday spirit. And with everyone around you toasting with eggnog or passing around holiday cocktails, it’s tempting to join in.

But here’s the catch: drinking too much can put a damper on your holidays. High-intensity drinking increases the risk of accidents, embarrassing moments, and serious health consequences like alcohol poisoning. According to the Centers for Disease Control and Prevention (CDC), it also adds to your chances of developing long-term issues like liver damage and heart disease.

Tips for Keeping It Fun (and Safe)
You can enjoy the season without overdoing it. Try these tips:

• Set limits: Decide how many drinks you’ll have before the party starts. Stick to it and mix in water or mocktails to pace yourself.
• Eat first: Drinking on an empty stomach can hit harder. Snack on those holiday appetizers or have a meal before you start drinking.
• Buddy up: Have a friend help keep you accountable. A quick “Hey, should we switch to soda?” can make a big difference.
• Manage stress: If the holidays have you feeling frazzled, try taking a walk, doing yoga, or just venting to a friend. There are healthier ways to unwind.

At Care Resource, we want you to enjoy everything the holidays have to offer—without the risks that come with high-intensity drinking. If you’re worried about your drinking or have questions about how to cut back, our Behavioral Health team is here to help. Let’s make this holiday season one to remember for all the right reasons.