Many cultural and media depictions of the college student experience highlight the social scene being heavily influenced by alcohol. However, many students choose not to drink for a variety of reasons. Some medications may interact with alcohol, some people may abstain for religious reasons, others may have had bad experiences from alcohol or a family history of harmful substance use. Some people just do not like alcohol. While there are many students that choose not to drink at the University of Iowa, this article will feature tips and strategies to decrease negative experiences for students that do choose to drink.  

Tip #1: Understand and monitor your Blood Alcohol Content (BAC) 

When you drink alcohol, it travels through your body through your bloodstream. Your blood alcohol content is determined by how much you’ve had to drink, your weight, and your biological sex. The more drinks you consume, the higher your BAC. Some people believe myths that fresh air, a cold shower, or eating a meal will lower your BAC and sober you up. This is not true. The only thing that can lower your BAC is time. 

Some people who drink more frequently may develop a high tolerance for alcohol, which means it may take more alcohol to get the same effect. A high tolerance does not mean your body is better at processing alcohol, just that it takes more alcohol to get the same physical effects as one with a low tolerance. This can be dangerous, since one may not realize how much alcohol is in your bloodstream. Alcohol poisoning can be extremely dangerous, and can result in in personal injury, criminal charges, and more seriously, coma or death. How can you monitor your BAC? One way is by using a smartphone app to track your blood alcohol content, or keep track of the number of drinks you’ve had in your notes app. 

Tip #2: Slow down your drinking 

One tip to keep yourself safe is to limit how many alcoholic drinks you consume. For some, sticking to one or fewer drinks is enough, but use your understanding of your sex and weight to determine your pace. For example, someone smaller will have a more challenging time metabolizing alcohol than a larger person. It is also great to alternate alcoholic drinks with water or an electrolyte drink. Drinking alcohol is dehydrating, so replenishing fluids is a great way to reduce the negative aftereffects of drinking, also known as a hangover. Dehydration can cause many undesirable symptoms, like headaches, fatigue, and dry mouth. 

Tip #3: Bring cash, and only spend a set amount 

Alcohol can be expensive. A simple way to set a limit is by leaving your debit or credit card at home (if you choose to go out to the bars) or bring cash to make sure you do not overspend on alcohol. For example, try bringing $20 dollars and cut yourself off once you run out of money. If you do not want to bring cash, try setting a limit on the number of drinks you will buy. Drinks can be expensive, so budgeting in advance can make you, and your wallet, feel better. 

Tip #4: Have an accountability buddy 

Peer pressure can be tough. If you are worried about not being able to set limits in a social situation, tell a trusted friend about your worries. Let them know what kinds of goals you’re setting. More than likely, they will be happy to help! This could mean both going to an event sober, or choosing to only drink a set amount, or spending a set amount of money. You could also plan a night doing fun activities that do not involve alcohol, like catching a movie at FilmScene, going to a Campus Activities Board event, or joining an intermural sports team. Limits do not have to be lonely, and pairing up with a friend can make it fun and more achievable. 

Tip #5: Avoid shots and drinking games 

Drinking games and shots are both ways to consume a lot of alcohol in a very short amount of time. Drinking lots of alcohol in a short time span can dramatically increase your BAC and give you less control of a situation. If you do participate, try drinking water or your favorite soda instead of alcohol, so you can be included, but safe and in control of your intake. 

Tip #6: Be a good bystander 

Drinking can go from fun to frightening very quickly. Alcohol poisoning is what happens when someone drinks large amounts of alcohol in a short period of time. When someone consumes too much alcohol, vital bodily functions, like breathing, and heart rhythm, can be jeopardized.  

Some common signs of alcohol poisoning are slow breathing (less than eight breaths per minute), irregular breathing (gap of more than ten seconds between breaths), pale grey-bluish skin, loss of consciousness, vomiting while unconscious, low body temperature, or seizures. If someone has any one of these symptoms, it is imperative that you call 911. Alcohol poisoning is extremely dangerous and could be life threatening. If someone does not have these symptoms, but you suspect they may have alcohol poisoning, call 911. 

If this medical event happens on campus, students who do call for help for themselves or a peer, even if they are under 21 and consuming alcohol, are not penalized because of the university’s Medical Amnesty Policy.  

If you want to learn more tips, explore your options, and get professional support, consider making an appointment with Student Wellness. General consultations and self-referrals are free for students, and appointments can be virtual or in person at Westlawn. Schedule an appointment here. Another option is the UI Collegiate Recovery Program, which provides a drop-in, support group called Success, Not Excess, to support students wanting to make changes in their substance use.   Find out meeting times and upcoming events here.