How to Increase Alcohol Tolerance Responsibly

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Plus, find out what factors affect your alcohol tolerance
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Drinking is a common aspect of many social occasions, like dinners, nights out with friends, and work happy hours, so you might want to increase your tolerance so you can "hold your liquor" while keeping up with others at these events. The best and safest way to increase your alcohol tolerance is to slowly and gradually drink more. The most important thing to remember, though, is that you should always drink responsibly, which means pacing yourself and stopping when you or others think you've had enough. In this article, we’ll explain how you can safely improve your tolerance with expert advice from doctors, psychologists, and dieticians.

How to Build Alcohol Tolerance

Gradually increasing how much you drink can improve your tolerance to alcohol. Just make sure to slowly increase your drinks over time and follow the recommended guidelines for alcohol consumption. To help lessen the effects of alcohol, eat a meal before you drink, stay hydrated while drinking, and drink slowly.

Section 1 of 5:

Increasing Alcohol Tolerance Responsibly

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  1. Before you start to increase your consumption, estimate what your current tolerance is. This will help you figure out the safest way to consume more alcohol.
    • Have one drink and then wait 15 to 45 minutes to see how the alcohol affects you. [1] Then, consider having another one if you don’t feel any effects (you don’t feel a “buzz” or aren’t drunk).
    • If you do not normally consume alcohol, or have 1 or 2 drinks once a week, your tolerance will likely be comparatively low. If you consume 2 drinks 5 days a week, your tolerance will likely be higher.
    • Always drink in a safe environment with responsible drinkers. Do not put yourself in a situation where impairment is inherently dangerous or drink with people who are irresponsible and are likely to push you past your comfort zone.
  2. Gradually consume more alcohol in a safe and responsible way . The easiest way to increase your alcohol tolerance is to drink more of it. Just make sure to do this without harming yourself, or anyone else. It is important to realize that alcohol consumption is never risk-free and that while you may not feel the effects of alcohol consumption, you may nevertheless be too impaired to function normally. [2]
    • Go slowly . For example, consume only one additional drink than you normally would. If you never drink, start with one alcoholic beverage, or only drink half of it. If you usually have one glass of wine or one spirit (mixed drink), have 1 ½ or 2 drinks. This will ensure that you do not consume too much alcohol as you increase your tolerance.
    • Have a glass of water in between each drink to help yourself consume drinks slowly, stay hydrated, and prevent a hangover . [3]
    • Eat while drinking . Consuming food before you drink and while you’re drinking helps keep the alcohol from having quite as strong of an effect. Drinking on an empty stomach helps alcohol enter your bloodstream quicker, causing you to get drunk faster. [4]
  3. While increasing your alcohol tolerance, it’s very important to reduce your risk of developing alcohol dependence. By consuming alcohol within sensible guidelines, you help lessen the risk of becoming dependent or harming yourself. [5]
    • Alcohol units are based on the percentage of alcohol in a beverage and the amount of alcohol consumed. One unit of alcohol is 10 milliliters (0.34  fl oz) of pure alcohol. [6] Since most alcoholic beverages are not pure alcohol, the percentage of alcohol in the drink is a factor in the number of units. [7] For reference, a bottle of wine has 9-10 units.
    • For example, one pint of beer with a 4% alcohol volume is 2.3 units. [8] If you prefer spirits, such as scotch, a single scotch of 25 milliliters (0.85  fl oz) has one unit. [9] Or maybe you prefer wine, in which case, one 175 milliliters (5.9  fl oz) glass has 2.3 units. [10]
    • In the UK, the guidelines for sensible drinking recommend no more than 14 units of alcohol per week. This is the equivalent to 6 glasses of wine or 6 pints of 4% beer. [11]
    • In the US, the guidelines for sensible drinking recommend no more than 1 standard drink per day for women and 2 drinks per day for men. [12]
  4. Gain weight, particularly by increasing muscle mass . One simple way to increase your tolerance is by gaining weight. Generally, the more someone weighs, the more quickly their body can absorb alcohol. This dilutes the effects of alcohol, making their tolerance level higher. [13] Additionally, muscle tissue absorbs alcohol faster than fat, which helps lessen the effects of alcohol. [14]
    • Muscle tissue is denser than fat, so you often gain weight when you build muscle and lose fat. [15] Doing strength training exercises can be a great way to increase muscle mass and gain weight while reducing your body fat percentage.
    • If you want to gain weight , remember to do so safely. Adding even 10 pounds (4.5 kg) to your weight can help increase your alcohol tolerance. But remember that just as alcohol consumption comes with risk factors, so does being overweight. In conjunction, for example, they can lead to high blood pressure. [16]
  5. 5
    Aim to drink in the same places or environments. There’s evidence that repeatedly drinking in the same settings, like a specific bar or friend’s house, builds an environmental tolerance to alcohol. Because your body gets used to drinking at a specific spot, it expects the effects of alcohol and absorbs it more quickly, which reduces how quickly you feel buzzed or drunk. [17]
    • On the other hand, drinking in new settings can have the opposite effect. For instance, if you get drinks at a new bar or attend a day party when you usually drink at night, you might notice the effects of the alcohol more quickly. [18]
  6. As your alcohol tolerance increases, it may be difficult to figure out when you’ve had too much to drink. Learn to recognize the signs that you’re drunk , like losing your balance, trouble concentrating, slurring your speech, or feeling bolder than normal. [19] Make sure to keep track of how much you’ve consumed to help you figure out how much alcohol is in your system, too. [20]
    • In general, you reach your peak buzz (when you feel most relaxed, social, happy) when you’re between a 0.02 and 0.06 blood alcohol concentration. Once you’re past this concentration, you don’t get any more positive benefits, but you do experience more negative effects (more impaired, fatigue, slurring speech, hangover). [21]
    • Women typically reach their peak buzz after 1 to 2 drinks while men reach theirs after 2 to 3 drinks. [22]
    • Knowing when to stop drinking helps you avoid getting drunk and can prevent you from developing alcohol poisoning.
  7. It’s a good idea to have at least 2 alcohol-free days per week. This will help keep you from becoming dependent on alcohol and help your body recover from previous consumption. [23]
    • If you find that you can’t go a day without drinking alcohol, this can be a sign that you’ve developed a dependence and might have an alcohol use disorder. If this is the case, seek professional help from an addiction counselor or psychologist. [24]
Section 2 of 5:

Short-term Ways to Lessen the Effects of Alcohol

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  1. Alcohol absorbs less quickly when you have food in your stomach, making the effects of alcohol less noticeable . On the flip side, having nothing in your stomach causes you to feel the effects of alcohol more quickly. So, aim to eat a hearty meal before you start drinking and plan to snack in between drinks. [25]
    • The size of the meal you have matters. For example, if you consume a larger meal, it will slow the absorption of alcohol into your blood, making your tolerance temporarily increase.
    • What you eat influences your tolerance, too. Meals rich in carbs, fat, and protein help you absorb alcohol more quickly, increasing your tolerance. So, aim to eat a hearty meal like a hamburger, salmon, tofu stir fry, or egg and cheese sandwich.
    • The amount of time between food and alcohol consumption also affects your tolerance. For example, if you consume a large meal either just before or during alcohol consumption, your tolerance will be greater. If you have a smaller meal and wait to drink, your tolerance will be correspondingly lower.
    • Remember that food only delays the absorption of alcohol into your system. You won’t necessarily be able to consume much more alcohol than you usually do, so it’s best to err on the side of caution and not go overboard.
  2. Make sure you’re hydrated . Consuming alcoholic beverages when you’re dehydrated leads to decreased tolerance because there is less water in your blood to dilute the alcohol, says nephrologist Dr. Arvind Madan. So, make sure you drink plenty of water to help reduce the effects of alcohol. [26]
    • Before you consume an alcoholic beverage, Dr. Madan recommends having a glass of water to help ensure you are hydrated.
    • Have a glass of water in between each drink. This helps you stay hydrated and reduces your risk of developing a hangover, as well as ensuring you do not consume more than the sensible guidelines suggest.
    • Reader Poll: We asked 219 wikiHow readers how they prefer to pace themselves while drinking, and 52% of them said drinking water in between alcoholic drinks . [Take Poll]
  3. 3
    Order drinks low in alcohol. Sticking to drinks with a lower alcohol by volume (ABV) content can help lessen how quickly you feel the effects of alcohol. Most canned drinks list the ABV content on the container, so simply look for drinks that have a low ABV. In general, this is between 2% to 4% ABV. [27]
    • In general, beers and seltzers have a lower ABV than wines and spirits. Most wines are between 12-17% ABV and most spirits are around 40% ABV. [28]
  4. 4
    Drink slowly and don’t try to keep up with your drinking buddies. Drinking slowly helps you pace yourself and prevents your blood alcohol content from rising quickly. If you’re out with friends who like to drink a lot and have a higher tolerance, don’t try to match their drinks one-to-one. Stick to the pace you’re comfortable with to help ensure you don’t overdrink. [29]
    • There’s no shame in nursing the same drink for a few hours or ordering a water when your friends grab another drink. It’s better to go at your own pace and enjoy the drinking experience rather than drinking more than you’re used to (and dealing with the negative effects).
    • Order a mocktail (non-alcoholic cocktail), non-alcoholic beer, or soda instead of water if you’re done consuming alcohol. Clinical psychologist Dr. Tala Johartchi says this is a great way to feel comfortable while socializing with friends who are still drinking.
  5. If you’re fatigued or ill, your body is less efficient at processing and eliminating alcohol. Avoid drinking if you’re overly tired or recovering from an illness to help reduce the effects of alcohol. [30]
    • If you haven’t been sleeping or are fatigued from stress at work, consider having an alcohol-free day. This will help your body recover and ensure you don’t consume too much alcohol.
    • If you are ill and taking medications, know that they can interact with alcohol and potentially increase the effects of alcohol.
    • If you are sick, avoid drinking alcohol. This will help your body recover and ensure that you do not consume too much alcohol or experience any negative reactions from combining medication with alcohol.
  6. While eating, staying hydrated, and drinking slowly can help increase your tolerance to alcohol, it’s still important to follow the sensible guidelines for alcohol consumption. In the US, this is drinking no more than 1 alcoholic beverage per day for women and 2 alcoholic beverages for men. [31]
    • Sticking to the recommended guidelines helps ensure that you do not harm yourself, including becoming dependent on alcohol.
    • Remember that your judgment is impaired when drinking alcohol—you can be drunk but not think you are. For this reason, it is often good to have a sober friend to keep tabs on your drinking and help you stay within the sensible guidelines for drinking.
Section 3 of 5:

How long does it take to build alcohol tolerance?

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  1. How quickly you build tolerance largely depends on how often you drink. There’s no set amount of time that it takes to develop an alcohol tolerance, though in general, it’s a slow process. For the most part, people who drink frequently (like a few times each week) are more likely to develop a tolerance quickly than people who drink infrequently (like a few drinks every few weeks). [32]
    • How quickly you build a tolerance also comes down to other factors like your genetics, size, and age—we discuss factors that affect tolerance in the section below.
    • Building your tolerance is a slow process that may take months. Turning to quick methods, like binge drinking, are unlikely to be effective and are ultimately dangerous to your health.
    • Remember, the best and safest way to build up your tolerance is to gradually increase how much you drink.
Section 4 of 5:

Factors that Affect Alcohol Tolerance

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  1. How quickly a person feels the effects of alcohol is determined by a lot of different factors, such as: [33]
    • Body size and weight : People who are larger in size and weigh more tend to have a higher tolerance than people who are smaller and weigh less.
    • Body composition : People who have more muscle mass typically have a higher tolerance than people who have a higher body fat percentage.
    • Sex : Women are usually smaller than men, have a higher percentage of body fat, and produce fewer enzymes that break down alcohol. So, women typically have a lower tolerance than men.
    • Age : Alcohol tolerance usually decreases as you age, so older adults typically have a lower tolerance than younger adults.
    • Ethnicity : Some ethnicities have a lower tolerance compared to others. For instance, people with Asian and Native American ancestry often have a lower tolerance.
    • Certain medications : Some medications and prescriptions can affect tolerance or even have dangerous interactions with alcohol. If you take any medications, ask your doctor if it’s safe to drink before you consume alcohol.
    • Certain health conditions : Diseases and conditions that affect the liver, kidneys, and stomach can reduce tolerance.
Section 5 of 5:

How to Drink Safely and Responsibly

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  1. Although there is a relationship between alcohol tolerance and dependence, they are not the same thing. A person can increase their alcohol tolerance without becoming dependent by following the recommended guidelines for alcohol consumption. However, developing a high alcohol tolerance can lead to dependence. [34]
    • Tolerance means that your body adapted to the effects of a specific amount of alcohol, like one beer or one glass of wine. So, you have to consume more alcohol to experience its effects.
    • Dependence means that you consistently and compulsively consume alcohol and need it to function, which licensed professional counselor Julie Krizner agrees is a dangerous state that you want to avoid. If your alcohol tolerance gets very high, it can be a sign that you're dependent, which can be dangerous not only for you, but also the people around you. [35]
    • Seek professional help from an addiction counselor or psychologist if you believe you may have developed alcohol dependence. [36]
  2. According to registered dietitian Monica Moreno, “alcohol is not a healthy food.” While drinking 1 to 2 drinks every few days is generally considered safe, binge drinking and heavy drinking can be harmful to your health. The only risk-free alcohol consumption is not drinking at all; the more you drink, the greater your risk. [37]
    • Increasing your tolerance does not protect you from the negative effects of alcohol. While you might not feel the effects of alcohol as quickly, you’re not reducing its effect on your body.
    • Short-term health effects : Alcohol consumption can cause weight gain, depression, skin problems, and memory loss.
    • Long-term health effects : According to Dr. Madan, alcohol consumption can cause high blood pressure, chronic liver disease, and breast cancer.
  3. Not all alcoholic drinks are equal in alcohol strength. Additionally, people handle different types of alcohol differently. [38]
    • The average beer contains 5% alcohol, the average glass of wine contains 12% alcohol, and the average shot of liquor (vodka, tequila) contains 40% alcohol. [39]
    • In general, the smaller the typical serving size, the stronger the drink. A shot of whiskey can have as much alcohol as an entire light beer.
    • In many countries, the alcohol content (ABV) is labeled on the container. The higher the content, the higher the effect.
    • Sweet fruity drinks and/or cocktails can be very difficult to judge on alcoholic content—especially as a novice. Since these can vary widely based on the bartender, there is no one standard.
    • Not all types of drinks are standardized. A typical lager-style beer is usually about 5% alcohol, but some craft beers are 20% or more.
    • Different drinks may produce different effects. Be aware that while inebriation has common effects, different types of drinks may cause slightly different effects. For example, a person may be much more mellow when drinking wine than after having tequila.

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    Last Saturday night I drank 1 liter of straight vodka, and I was okay for the rest of the night, does that mean I am addicted to alcohol?
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    No, it means you have a high tolerance for alcohol. When you start feeling a compulsion to drink even when you shouldn’t, then it can cause serious problems for you and your health.
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    Can a hangover last a full day?
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    It really depends on the amount of alcohol you consumed and your general tolerance. It also depends on whether you were hydrated before you started, or whether you were hydrating throughout the night. Remember to hydrate yourself.
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    I have a hard time drinking strong spirits, it makes me feel like I'm about to throw up right after and I get gagging reflexes right after taking a shot. This wasn't the case before, what can I do?
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    I had a bad experience once with strong spirits. What I did to be able to drink them again was dilute them massively for a bit, then as I slowly got more and more drunk I added more spirit to it and then by the end of the night I could shot spirits like there was no tomorrow.
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      • Sticking to one kind of alcoholic beverage during an event can make it easier to gauge how much alcohol you've consumed.
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      • Increasing your alcohol tolerance responsibly and safely is not something you can do overnight. Gradually increasing your consumption and tolerance while staying within sensible drinking guidelines will take time and save you potential health risks.
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      Warnings

      • Never drink and drive.
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      • Dr. Madan warns that binge drinking, which is when you drink more than 4 or 5 alcoholic drinks over 2 hours, can severely damage your health. Binge drinking raises your blood alcohol content very quickly, which can lead to alcohol poisoning or even be fatal. [40]
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      • Dr. Madan also warns that increasing your alcohol tolerance can trigger an unexpected and sudden intolerance and/or alcohol toxicity, which can be fatal.
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      References

      1. ↑ https://www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html
      2. ↑ https://www.utoledo.edu/studentaffairs/counseling/selfhelp/substanceuse/responsibledrinking.html
      3. ↑ https://www.healthdirect.gov.au/tips-for-safe-drinking
      4. ↑ https://www.healthdirect.gov.au/tips-for-safe-drinking
      5. ↑ https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/basics-defining-how-much-alcohol-too-much
      6. ↑ https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/
      7. ↑ https://www.nidirect.gov.uk/articles/alcohol-units
      8. ↑ https://www.change4health.gov.hk/en/alcohol_aware/facts/standard_drink/index.html
      9. ↑ https://www.health.gov.au/topics/alcohol/about-alcohol/what-is-alcohol
      1. ↑ https://www.gov.uk/government/publications/delivering-better-oral-health-an-evidence-based-toolkit-for-prevention/chapter-12-alcohol
      2. ↑ https://www.nhs.uk/better-health/drink-less/
      3. ↑ https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/basics-defining-how-much-alcohol-too-much
      4. ↑ https://health.clevelandclinic.org/how-long-does-alcohol-stay-in-your-system
      5. ↑ https://www.abc.ca.gov/education/licensee-education/alcohol-facts/
      6. ↑ https://health.clevelandclinic.org/muscle-vs-fat-weight
      7. ↑ https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks
      8. ↑ https://web.archive.org/web/20190303145046id_/http://pdfs.semanticscholar.org/b755/5843b09b4bafe770438fe1d50b1d0b08344b.pdf
      9. ↑ https://wellness.huhs.harvard.edu/understanding-alcohol-tolerance
      10. ↑ https://www.business.qld.gov.au/industries/hospitality-tourism-sport/liquor-gaming/liquor/training/rsa/refresher/unduly-intoxicated/signs
      11. ↑ https://www.healthdirect.gov.au/tips-for-safe-drinking
      12. ↑ https://www.utoledo.edu/studentaffairs/counseling/selfhelp/substanceuse/bac.html
      13. ↑ https://gordie.studenthealth.virginia.edu/learn/alcohol-education/bac
      14. ↑ https://www.cancervic.org.au/cancer-information/preventing-cancer/limit-alcohol/tips-to-reduce-your-drinking
      15. ↑ https://my.clevelandclinic.org/health/diseases/3909-alcoholism
      16. ↑ https://wellbeing.jhu.edu/blog/2022/05/11/food-and-alcohol-what-you-need-to-know/
      17. ↑ https://wellbeing.jhu.edu/blog/2022/05/11/food-and-alcohol-what-you-need-to-know/
      18. ↑ https://umatter.princeton.edu/limits/drink-smart
      19. ↑ https://www.niaaa.nih.gov/alcohols-effects-health/what-standard-drink
      20. ↑ https://www.abc.ca.gov/education/licensee-education/alcohol-facts/
      21. ↑ https://umatter.princeton.edu/limits/drink-smart
      22. ↑ https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/basics-defining-how-much-alcohol-too-much
      23. ↑ https://mcwell.nd.edu/your-well-being/physical-well-being/alcohol/taking-a-break-from-alcohol-suggestions-for-30-days/
      24. ↑ https://www.bgsu.edu/recwell/wellness-connection/alcohol-education/factors-that-affect-intoxication.html
      25. ↑ https://wellness.huhs.harvard.edu/understanding-alcohol-tolerance
      26. ↑ https://my.clevelandclinic.org/health/diseases/3909-alcoholism
      27. ↑ https://my.clevelandclinic.org/health/diseases/3909-alcoholism
      28. ↑ https://www.who.int/news-room/fact-sheets/detail/alcohol
      29. ↑ https://www.baystatehealth.org/articles/alcohol-tolerance-as-you-age
      30. ↑ https://www.niaaa.nih.gov/alcohols-effects-health/what-standard-drink
      31. ↑ https://www.niaaa.nih.gov/alcohols-effects-health/what-standard-drink

      About This Article

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      To improve your alcohol tolerance, gradually consume more alcohol in a responsible way every time you drink. For example, if you normally feel intoxicated after one drink, try having one and a half or two drinks. Remember to increase your alcohol intake slowly so you don't inadvertently harm yourself or someone else. Also, make sure you eat and drink plenty of water before drinking since it will help keep the alcohol from having as strong of an effect. To learn how to improve your alcohol tolerance by gaining weight and getting plenty of sleep every night, scroll down!

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