Alcohol Education

Sweet Spot - Less is More

How do you know when you have had enough?  

Some students wait until they feel dizzy, nauseous, or totally out of it to stop drinking. But at that point, the damage is usually already done.

Research shows the best outcomes—feeling relaxed, buzzed, but still in control—happen when you stay below a Blood Alcohol Content (BAC) of .05.  Once you go past that, the risk of negative effects goes way up.

So how do you stay in the sweet spot?

It's as easy as 0-1-2-3! Setting low limits with alcohol will help you stay in control and avoid negative consequences.

0 – Know when not to drink. 

Driving? Studying for a big exam? On medication? Didn’t eat well today? These are times when drinking can do more harm than good. Trust yourself to say no when it's not in your best interest.

1 – One drink per hour. 

Stick to one standard drink per hour (or less). That’s about how long your body needs to process each drink. Drinking faster increases your risk for negative effects like poor decision-making, nausea, and blackouts.

2 – Two times per week.  

Limit drinking to no more than twice a week. This gives your body time to reset and helps keep alcohol from interfering with your academics, sleep, and wellness.

3 – Three drinks per night.  

Keep it to no more than three standard drinks in a single night. Beyond that, the fun often turns into hangovers, embarrassing moments, or worse. 

Protective Behaviors

If you choose to drink, these habits help keep things fun—and safe.

1. Eat before and/or during drinking.
2. Set a drink limit before you start.
3. Pace yourself: one drink per hour or less.
4. Keep track of how many you’ve had.
5. Alternate with water or non-alcoholic drinks.
6. Stay with trusted friends.
7. Plan ahead for a safe way home. 

What is a Standard Drink?

Knowing what counts as one drink helps you stay in control. The National Institute of Alcohol Abuse and Alcoholism defines a standard drink as:  

• 12 oz. of beer (5% alcohol)
• 5 oz. of wine (12% alcohol)
• 1.5 oz. of distilled spirits (40% alcohol—e.g., vodka, whiskey, rum)

Cocktails, mixed drinks, and large pours can easily be more than one standard drink—so be mindful of how you keep track.

Myths About Alcohol

Not everything you’ve heard about drinking is true. Let’s break down some common alcohol myths so you can make smarter, safer choices.

❌ Myth #1: "I can sober up quickly with coffee, food, or a cold shower."

✅ Truth: Only time sobers you up.
Caffeine might make you feel more alert, and food may slow absorption—but neither lowers your Blood Alcohol Content (BAC). A cold shower won’t speed it up either. It takes about one hour per standard drink for your body to process alcohol. No shortcuts.

❌ Myth #2: "Beer and wine are safer than hard liquor."

✅ Truth: It’s not what you drink, it’s how much.
A 12 oz. beer, 5 oz. glass of wine, and 1.5 oz. shot of liquor all contain about the same amount of alcohol. Drinking any of them in excess can lead to the same risks.

❌ Myth #3: "If I don’t feel drunk, I’m okay to drive."

✅ Truth: You can be impaired long before you feel it.
Even small amounts of alcohol can slow reaction time, affect coordination, and impair judgment. Many people are over the legal limit before they “feel” drunk. If you’re drinking, don’t drive—even a little can be too much.

❌ Myth #4: "Everyone drinks in college."

✅ Truth: Not true.
Plenty of students don’t drink at all, or do so rarely. And most who do drink are actually making low-risk choices. The idea that “everyone’s doing it” is often exaggerated—and believing that can pressure people into drinking more than they want.

❌ Myth #5: "I can handle my alcohol—I’ve built up a tolerance."

✅ Truth: Tolerance means you feel less of the effects, but your BAC is still rising.
Building a tolerance is actually a warning sign—it may lead to heavier drinking over time and puts you at higher risk for dependence, liver damage, and other health issues. Less tolerance = less risk.

❌ Myth #6: "Mixing drinks gets you drunk faster."

✅ Truth: It’s the amount of alcohol you consume, not the mix.
Mixing beer, wine, and liquor doesn’t make alcohol stronger—it’s just easier to lose track of how much you’ve had. What matters most is how much total alcohol you drink and how fast you drink it.

❌ Myth #7: "Throwing up helps you sober up."

✅ Truth: Vomiting won’t lower your BAC.
If you’re throwing up from drinking, your body is already in distress. Alcohol still in your system will continue to be absorbed. It's a sign you've had too much—and possibly a medical emergency if vomiting is uncontrollable or paired with unconsciousness.

What’s Actually Normal?

You’ve probably heard (or assumed) that “everyone drinks” in college—and drinks a lot.
But here’s the truth: most students don’t party like the movies—and thinking they do can lead people to drink more than they actually want to.

Understanding what’s really going on can help you make more confident choices—and avoid unnecessary pressure.

Perception vs. Reality

❌ MYTH: Everyone drinks every weekend.
✅ REALITY: Nearly 35% of Crookston students don’t drink.*

❌ MYTH: Most students get drunk when they drink.
✅ REALITY: 78% of Crookston students do not binge drink.**

❌ MYTH: You need to drink to fit in.
✅ REALITY: Most students respect their friends’ choices about drinking—and many prefer to hang out without alcohol.

Overestimating how much others drink can lead to risky behavior. But when students know the real norms, they’re more likely to make safer choices.

Why This Matters

When you believe everyone else is drinking more than they are, you might:

• Feel pressure to “keep up”
• Drink more than you’re comfortable with
• Think your own low-risk choices are “weird” or unusual

But the reality? Low-risk choices are more common than you think.

Be the Norm, Not the Myth

You don’t need to drink more than you want just to fit in. In fact, when you make low-risk choices, you’re likely part of the actual majority—not the imagined one.

And if you don’t drink at all? That’s totally valid—and increasingly common.

Want to know what students at UMN Crookston are really doing?

Check out our campus data

* 34.8% of on-campus Crookston students did not drink alcohol in the last 12 months, according to the 2024 College Student Health Survey.

** Binge drinking, or high-risk drinking, is defined as having five or more drinks in a sitting in the past two weeks, with a drink defined a s one shot of alcohol, a 12-ounce beer, or a mixed drink containing 1-1.5 ounces of alcohol, a 12-ounce wine cooler, or a 5-ounce glass of wine.  
 

Whether it’s a party, a night out, or just hanging out in a dorm, there may come a time when a friend has had too much to drink. Knowing what to do could protect them—and even save a life.

Here’s how to step in with confidence

Know the Signs of Alcohol Poisoning

If someone is experiencing any of the following, they need immediate medical help:

• Passed out and won’t wake up
• Slow or irregular breathing (fewer than 8 breaths/minute or gaps >10 seconds)
• Pale, bluish, or clammy skin
• Vomiting while unconscious
• Confusion, seizures, or inability to stay awake

Minnesota’s Medical Amnesty law (Statute § 340A.503, Subd. 8) protects individuals who seek help during an alcohol-related emergency.  If you call for medical assistance, you won’t get in trouble for underage drinking—safety comes first.

The Board of Regents Student Conduct Code (Section V, Subd. 1) and the UMN Crookston Alcohol Policy align with the state laws for students who take appropriate action in an emergency, as students seeking help during an alcohol emergency will not face disciplinary actions.  
To qualify for medical amnesty, you must call 911, stay with the person until help arrives, and cooperate with the authorities.  

If They're Just Really Drunk (But Not in Danger)

Here’s how to help them sober up safely:

1. Stay with them. Don’t leave them alone—especially if they’re throwing up or falling asleep.
2. Keep them sitting up, or lay them on their side (recovery position) if they need to lie down.
3. Give water, not coffee. Help them hydrate slowly.
4. Don’t let them “sleep it off” alone—check in regularly.
5. Keep them warm and away from anything dangerous (stairs, traffic, water).

What Not to Do:

Don’t let them keep drinking “to sober up”

• Don’t give them coffee or energy drinks
• Don’t encourage vomiting on purpose
• Don’t assume they’ll “snap out of it”
• Don’t post or joke about it on social media

How to Talk to a Friend About Their Drinking

If you're worried about a friend’s alcohol use—even when they’re not drunk—here’s how to start a conversation:

• Choose a calm, private time
• Use “I” statements: “I’ve noticed you’ve been drinking a lot lately and I’m worried about you.”
• Offer support, not judgment
• Be ready to listen more than talk
• Suggest campus resources or counseling if needed

You're Not Alone—Support Is Here for You

If you're ever in a stressful situation involving alcohol—whether you're unsure what to do in the moment or feeling overwhelmed afterward—there are people and resources ready to help.

• Campus Advisors (CAs, 218-281-0571) and Public Safety (218-280-4240) can offer immediate support, help you assess the situation, and provide guidance when things feel uncertain.  
• TimelyCare TalkNow is a free, confidential, 24/7 service where you can talk to a mental health professional right away—during a crisis or afterward when you need to process what happened.
• Counseling Services provides confidential, ongoing support to help you cope with stress, anxiety, or any lingering emotions after an alcohol-related incident.

Asking for help shows strength. Whether it’s in the moment or after the fact, these resources are here to support you and your friends.