Dry Quest
Guide
Am I drinking too much? How to check
It’s a good question to ask, and asking it doesn’t mean something is wrong. Here’s how to get a clearer answer.
Updated October 15, 2026 · By the Dry Quest team
Start with the numbers
Count your drinks for a normal week. In the US, one standard drink is about 12 oz of 5% beer, 5 oz of 12% wine or 1.5 oz of 40% spirits. Many glasses at home and at bars hold more than one.
- US Dietary Guidelines: up to 2 drinks a day for men and up to 1 for women, on days when you drink.
- NIAAA’s definition of binge drinking: roughly 5 or more drinks on one occasion for men, or 4 or more for women.
- UK low-risk guideline: no more than 14 units a week, spread over three or more days.
These are upper limits, not targets. Less is better for health.
Take a 2-minute screener
The AUDIT, developed by the World Health Organization, is a short, free questionnaire used by doctors worldwide. NIAAA’s Rethinking Drinking site has a similar check and practical tips.
Signs worth paying attention to
- You often drink more or longer than you meant to.
- You’ve tried to cut back and found it hard.
- Drinking gets in the way of work, family or sleep.
- You need more to feel the same effect.
- You feel shaky, sweaty, anxious or unwell when you don’t drink.
If several of these sound familiar, talk to a doctor. That’s a sign to get proper support, not just an app.
A simple experiment
If you’re not sure, try a short break, like a week. If it’s easy, great. If it’s much harder than you expected, that’s useful to know too. Our 7-day challenge is a good place to start.
Where Dry Quest fits
Dry Quest is for people who want to take a break or drink less and would like it to feel like a game. It isn’t treatment. If you’re dependent on alcohol, start with a doctor or the helpline below.
Dry Quest is not medical advice or addiction treatment. If you’re worried about your drinking, the free AUDIT screener takes two minutes, and NIAAA’s Rethinking Drinking has practical tools. In the US, the SAMHSA National Helpline is free, confidential and open 24/7: 1-800-662-4357. If you drink heavily every day, talk to a doctor before stopping suddenly, because alcohol withdrawal can be dangerous.
Quick answers
How do I know if I’m drinking too much?
Count your drinks for a typical week, compare them with guidelines, and take a free screener like the AUDIT. Talk to a doctor if you’re concerned.
How many drinks a week is too many?
US guidelines suggest no more than 2 drinks a day for men and 1 for women on drinking days. The UK guideline is no more than 14 units a week.
What is the AUDIT test?
A short questionnaire developed by the World Health Organization to screen for risky drinking. It’s free online at auditscreen.org.
Where can I get help for drinking in the US?
The SAMHSA National Helpline is free, confidential and open 24/7 at 1-800-662-4357.
Try a short break
A week off is a simple way to learn about your drinking. Dry Quest is free on iPhone and Android.