Standard Drinks Australia: Simple Guide to Measuring Alcohol

Ever wondered why a glass of wine feels different from a beer even though you’re drinking the same amount of alcohol? In Australia a "standard drink" is the yardstick that helps you compare any alcohol instantly. Knowing this can keep you under the legal limit, protect your health, and even stretch your budget.

What Counts as a Standard Drink?

A standard drink in Australia contains exactly 10 grams of pure alcohol. That’s about 12.5 ml of ethanol. Different drinks hold that amount in different volumes:

• Full‑strength beer (4.8% ABV) – 285 ml (one regular can)
• Low‑strength beer (3.5% ABV) – 375 ml (one bottle)
• Wine (13% ABV) – 100 ml (a small glass)
• Spirits (40% ABV) – 30 ml (one shot or a standard mixed drink)

Notice the numbers change when the ABV (alcohol by volume) shifts. If you grab a craft beer at 6% ABV, a 330 ml bottle actually packs about 1.5 standard drinks. That’s why checking the label is key.

Easy Ways to Track Your Drinks

Counting in your head can feel like math homework, but a few tricks make it painless:

1. Use your phone. Free apps like “DrinkMate” or “AlcoDroid” let you punch in the type and size of each drink. They’ll total your standard drinks and warn you when you’re nearing the recommended limit (2 for men, 1 for women per day).
2. Buy a measuring cup. A 30 ml jigger for spirits or a 100 ml wine glass is cheap and accurate. Fill it once and you know exactly one standard drink.
3. Read the label. Most bottles list the ABV. Multiply the volume (in ml) by the ABV (as a decimal) then by 0.789 (the density of ethanol) to get grams of alcohol. Divide by 10 to get standard drinks. You don’t have to do the math each time – just do it once for your favorite drinks.

These habits are especially handy at parties where you might be sipping a mixed cocktail. A typical mixed drink—30 ml spirit + 150 ml mixer—still counts as one standard drink.

Keeping track also helps you stay within the law. In Australia the legal blood‑alcohol limit for fully‑licensed drivers is 0.05 % (about 2 standard drinks over 2 hours for most adults). If you’re on a road‑trip, stagger your drinks, drink water between each, and always have a designated driver.

Beyond legal safety, knowing standard drinks can protect your health. The Australian Dietary Guidelines suggest limiting intake to 2 standard drinks per day for men and 1 for women, with at least two alcohol‑free days each week. Sticking to this reduces risks of liver disease, heart problems, and other long‑term issues.

Budget‑wise, tracking helps you see where the money goes. If you regularly order a 375 ml low‑strength beer, you’re spending about $5 for 1.2 standard drinks. Switching to a larger 750 ml bottle you share with friends can drop the cost per drink dramatically.

Remember, there’s no need to be a perfectionist. The goal is awareness, not deprivation. Use the tools that feel easiest—your phone, a measured glass, or just the label—and make smarter choices without worrying over every sip.

Now you’ve got the basics: what a standard drink is, how to count it, and why it matters. Next time you raise a glass, you’ll know exactly what you’re drinking and can enjoy the night safely and responsibly.