A useful alcohol log records more than the number of glasses. Serving size and alcohol by volume (ABV) determine how much pure alcohol a drink contains, so two drinks that look similar can count very differently.
Start with the details that change the result
For each drink, note the beverage, serving size, ABV, and time. Logging before or as you drink is usually more accurate than reconstructing the evening later. A saved preset makes repeat entries quick without losing the details that matter.
In the United States, one standard drink contains about 14 grams of pure alcohol. That is roughly a 12-ounce beer at 5% ABV, 5 ounces of wine at 12%, or 1.5 ounces of spirits at 40%. A stronger pour or a larger can can contain two or more standard drinks.
- Beer or cider: record container size and ABV
- Wine: record the actual pour, not only the glass count
- Spirits and cocktails: include each measure and mixer
- Add cost and calories if those connect to your goal
Use a consistent unit
A drink count becomes more meaningful when the app converts every entry into the same measurement. Standard drinks are common in the US, while UK guidance uses alcohol units. They are related concepts, but they are not interchangeable: one UK unit is 10 ml or 8 g of pure alcohol, while one US standard drink is 14 g.
Choose the measurement used by the health guidance in your country. Alcohol Tracker° can help keep the math behind the scenes while preserving the original drink details in your diary.
Look for patterns, not perfect streaks
Review weekly totals, drinking days, dry days, time of day, and the types of drinks you choose. The goal is to notice repeatable patterns: a higher total on one social night, automatic pours at home, or lower intake when you plan an alcohol-free alternative.
A single entry is only a data point. Several weeks can reveal a useful baseline and make a small, specific goal easier to set.
Keep the log useful and judgment-free
Tracking works best when it is honest enough to inform your next choice. Missing a day does not invalidate the diary; restart with the next drink. If you are worried about your drinking, have withdrawal symptoms, or cannot cut down, a tracking app is not a substitute for professional medical support.
Sources
Reviewed against current public-health guidance:
Continue learning
These related guides add context to the terms and measurements discussed above:
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.
Download on theApp Store