The festive season means braais, beaches and celebrations, and for many, that includes alcohol. But with South Africa ranked among the top alcohol-consuming countries in the world, it’s easy for holiday fun to go too far. On average, drinkers here consume around 30 litres of alcohol a year, and one in three adults who drink are likely to binge or drink heavily during social occasions.

For this season to be truly joyful, not regrettable, it helps to know your limits.

Why the Festive Period Can Be Risky

December comes with unique pressures and temptations:

• More social gatherings, braais and holiday events.
• Warmer summer weather, which can increase dehydration and worsen the effects of alcohol.
• Time off work and relaxed routines, which can lead to overindulgence.

What Counts as “Too Much”?

Alcohol affects everyone differently, as body size, gender, health status, and what you’ve eaten all play a role. But health guidance when it comes to drinking provides a useful benchmark:

• A “standard drink” is defined as containing about 12 grams of pure alcohol, which equates to roughly 300 ml of 5% beer, 117 ml of 13% wine, or 37 ml of 40% spirits.
• As a rough rule, you should have no more than two standard drinks a day for men, and one a day for women, though “safe” limits can be lower depending on your health and situation.

Because many home glasses or party tumblers are much larger than standard measures, it’s easy to overdo it without noticing.

According to the World Health Organization (WHO), drinking about 27 grams of pure alcohol per day (the equivalent of two glasses of wine or two beers) is associated with elevated risks of long-term health problems.

When to Call It a Night

Keep an eye out for these warning signs, as they may mean your body’s had enough:

• Dizziness, slurred speech or stumbling.
• Trouble focusing or sudden mood changes (like being overly emotional, angry, or overly confident).
• Memory lapses, such as forgetting parts of the evening, or what happened.
• Nausea or vomiting.
• Feeling excessively hot or dehydrated.

Smart Drinking

Here are simple, practical ways to enjoy festivities while staying safe:

• Alternate every alcoholic drink with a glass of water or soft drink, which helps counter dehydration and slows down alcohol absorption.
• Don’t drink on an empty stomach. Eating first, especially something with protein or fibre, reduces alcohol’s impact.
• Sip slowly, and avoid “top-ups”. Finishing one drink before refiling means you keep better track of what you consume.
• Set a limit before you start, and stick to it. Decide in advance how many drinks you’ll have, then hold yourself to that decision.
• Be wary of cocktails or mixed drinks. They often disguise higher alcohol content or add lots of sugar.
• Arrange safe transport home. Never drink and drive; instead, use a designated driver, have a friend drive you home, or use a ride-share/taxi.

When It’s Best to Skip Alcohol Altogether

There are times when no alcohol is the safest choice:

• If you’re pregnant or breastfeeding.
• If you are on medication, especially any drugs that interact with alcohol.
• If you have chronic health conditions (e.g., diabetes, liver problems, high blood pressure).
• If you need to drive, swim, care for children, or supervise activities.

Look Out for Others Too

Celebrations are often about community, which means looking out for one another. For instance, don’t pressure anyone to drink, let “no” mean no, and make sure there are plenty of alcohol-free options such as water, soft drinks, or fun mocktails available. Keep an eye on friends who may have had too much, help them hydrate, and make sure they get home safely. And most importantly, prevent drunk driving by arranging safe transport or choosing to stay sober yourself.

A Healthy Festive Season

The festive season doesn’t have to be a health gamble. By drinking mindfully, pacing yourself, staying hydrated and recognising your limits, you can have fun, and still be safe. But, if you ever feel your own or a loved one’s drinking is out of control, or if alcohol is affecting your health or relationships, remember: help is out there. With its nationwide network of doctors and preferred hospitals, Affinity Health offers 24/7 telehealth consultations, access to medical professionals, and support resources all year round – including the holiday season.