An alcohol diary template turns “I think I had a few drinks” into a record you can review. The most useful diary captures the serving size and alcohol by volume (ABV), not only the name of the beverage. It can also record time, cost, context, and alcohol-free days when those details support your goal.
You can copy the templates below into a notebook, spreadsheet, notes app, or drink tracker. Keep the process quick enough to repeat and detailed enough to calculate comparable amounts.
Simple alcohol diary template
Use this table for a minimal daily record:
| Date and time | Drink | Volume | ABV | Quantity | Units or standard drinks | Notes |
|---|---|---|---|---|---|---|
| Mon 7:30 pm | Lager | 330 ml | 5% | 1 | 1.65 UK units | With dinner |
If the day is alcohol-free, record that explicitly. A blank cell is ambiguous: it may mean no alcohol, a forgotten entry, or an incomplete diary.
Detailed weekly alcohol diary template
Use the expanded version when you want to understand cues and outcomes:
| Day | Planned limit | What and how much | Units | Where / with whom | Before-drink cue | Cost | Next-day note |
|---|---|---|---|---|---|---|---|
| Monday | Alcohol-free | None | 0 | Home | Finished work | $0 | Slept normally |
| Tuesday | 2 units | 175 ml wine, 12% | 2.1 | Dinner | Social meal | $8 | |
| Wednesday |
Do not turn every column into an obligation. Choose the details connected to the question you are asking. If cost is motivating, record it. If sleep is the focus, use a short next-day note. If privacy is a concern, keep context labels general.
How to calculate the alcohol amount
For UK units:
units = volume in ml × ABV ÷ 1,000
A 175 ml wine at 12% contains 2.1 units. A 568 ml pint at 5% contains 2.84 units. A 25 ml spirit at 40% contains 1 unit.
In the US, a standard drink contains about 14 g or 0.6 fl oz of pure alcohol. Reference examples are 12 fl oz of 5% beer, 5 fl oz of 12% wine, and 1.5 fl oz of 40% spirits. Larger or stronger servings can contain multiple standard drinks.
Use the Alcohol Units Calculator or Standard Drink Calculator and copy the result into the diary. Consistency matters more than doing the arithmetic mentally.
What to record in an alcohol diary
Serving volume
Use the container label, menu measure, or a measured home pour. “One glass” is not a stable size. Wine glasses may hold 125 ml, 175 ml, 250 ml, or an unmeasured amount. Beer containers and spirit measures also vary.
Alcohol by volume
ABV is the percentage on the label. A 4% beer and an 8% beer at the same volume contain very different amounts of pure alcohol. Do not use a default ABV when the actual label is available.
Time
Record when each drink began or was logged using one consistent convention. Timing helps identify routines and improves the context of any educational BAC model, though no diary can measure BAC or determine driving safety.
Context and cue
A short note such as “after work,” “with dinner,” “rounds,” “stress,” or “celebration” can reveal patterns. Keep it descriptive rather than judgmental. The aim is to understand what happens before a drink, not to write a verdict afterward.
Alcohol-free days
Mark a planned or completed alcohol-free day. This separates a deliberate zero from missing data and makes weekly patterns easier to see.
When to complete the diary
Log a drink before or as it happens when practical. Reconstructing the evening later increases the chance of missed refills, incorrect serving sizes, and rounded totals. Saved presets can make repeat entries faster.
If real-time tracking is not appropriate, choose a consistent checkpoint such as after dinner or the next morning. Use receipts, photos, messages, or calendar events only if they are already available and reviewing them feels safe and proportionate.
Do not let an incomplete day end the diary. Resume with the next entry. A useful record can contain uncertainty: write “approximately 200 ml” rather than inventing precision.
How to review a weekly alcohol diary
Add totals, then ask questions that lead to action:
- Which day contributed most to the weekly amount?
- Did higher-ABV drinks change the total more than expected?
- Which settings were associated with unplanned servings?
- How many days were alcohol-free?
- Did spending, sleep, or mood notes reveal a pattern?
- Which single adjustment would make next week easier?
Compare like with like. A raw glass count can be misleading when sizes and strengths differ. Units or standard drinks make the alcohol amount more comparable, while the original serving details preserve context.
Turn observations into a small plan
Choose one change based on the diary rather than imposing several unrelated rules. Examples:
- Measure home wine pours for one week.
- Replace the highest-ABV regular drink with a lower-strength option.
- Schedule two specific alcohol-free days.
- Set an occasion limit before leaving home.
- Keep no extra alcohol available after the planned amount.
The guide to reducing alcohol intake explains how to build a practical weekly plan. Review the result at the same time next week.
Paper, spreadsheet, or app?
| Format | Strength | Tradeoff |
|---|---|---|
| Paper | Private, visible, flexible | Manual calculations and no backup |
| Spreadsheet | Custom formulas and exportable | More setup and awkward real-time entry |
| Notes template | Fast and familiar | Totals require manual work |
| Drink-tracking app | Quick presets, totals, trends | Must evaluate privacy, export, and measurement rules |
Alcohol Tracker° can calculate units, keep drink details, show dry days, and include cost and calories. If using any app, verify a sample calculation, review permissions, and test export before relying on it long term.
Keep the diary supportive and private
An alcohol diary contains sensitive information. Protect a paper record, device, spreadsheet, or cloud file appropriately. Share it only with people you choose, such as a clinician supporting your care.
The diary is not a diagnostic test. If drinking is causing health, safety, work, or relationship problems—or if you experience withdrawal symptoms—seek professional help. Do not abruptly stop heavy or long-term drinking without medical advice.
Monthly review template
After four weeks, add a short summary below the daily rows: total units or standard drinks, number of drinking days, number of alcohol-free days, highest single-day amount, most common context, and the change you want to test next. Keep averages and peaks separate; the same weekly total spread across several days tells a different story from one concentrated occasion. A monthly review should surface patterns, not erase them into one score.
Frequently Asked Questions
What should an alcohol diary include?
At minimum, record date, time, drink, volume, ABV, and quantity. Calculate units or standard drinks so different beverages can be compared. Add context, cost, calories, goals, or next-day notes only when they help answer a real question.
How long should I keep a drink diary?
One or two typical weeks can establish a baseline, but several weeks reveal more stable patterns. Review weekly so the record informs a small adjustment rather than becoming an archive you never use.
Should I record alcohol-free days?
Yes. Marking zero-drink days distinguishes a deliberate alcohol-free day from a missing entry. It also makes the balance between drinking and non-drinking days visible.
What if I do not know the exact serving size?
Record an honest estimate and note the uncertainty. Measure a similar home pour later or check the container size. Approximate data labeled as approximate is more useful than a precise number invented from memory.
Can I show my alcohol diary to a doctor?
Yes. A clear record of amount, strength, frequency, timing, and symptoms can support a conversation with a qualified clinician. It does not replace assessment, and you should seek help promptly if withdrawal or urgent safety concerns arise.
Start with one honest entry
Copy the simple alcohol diary template and record the next real serving with its size and ABV. Mark alcohol-free days clearly, review totals once a week, and connect the pattern to one achievable change. Accuracy and consistency are more useful than perfection.
Sources and templates: NIAAA alcohol consumption tracker, NHS alcohol diary sheet, and CDC standard drink sizes.
Keep exploring
Use the calculator or continue with a related guide:
Put the guide into practice
Keep a clearer drink diary.
Track units, standard drinks, cost, calories, dry days and estimated BAC on iPhone and Apple Watch.
