What is a standard drink?

One standard drink contains 14 grams of pure alcohol. That is 12 oz regular beer (5% ABV), 5 oz wine (12% ABV), or 1.5 oz spirits (40% ABV).

What are low-risk guidelines?

NIAAA guidelines: no more than 4 drinks per day and 14 per week for men; no more than 3 per day and 7 per week for women.

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Alcohol

Alcohol Intake Tracker | Log Drinks and Monitor Consumption

Log every alcoholic drink, track standard drink equivalents, and understand how alcohol affects your health.

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Try it today · Works on any device

✔Built by a veteran

✔Encrypted and private

✔Export anytime as CSV

✔Try it today

14g

Pure alcohol in one standard drink

29M

Americans with alcohol use disorder

Higher AUD rate in veterans vs civilians

10%

Of all US deaths are alcohol-related

What it tracks

Every detail that matters, without the form fatigue

✓Beverage type: beer, wine, spirits/liquor, cocktail, hard seltzer, malt beverage
✓Number of standard drinks
✓Whether food was consumed with alcohol
✓Optional: volume in oz
✓Time of day
✓Optional notes

🍺

Alcohol

Track drinks. Know your patterns.

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Why it matters

Patterns you can only see with consistent data

Alcohol affects sleep, medication effectiveness, blood pressure, blood sugar, and mental health. Tracking consumption helps identify patterns, stay within health guidelines, and document drinking history relevant to health conditions.

Who uses this tracker

→Anyone monitoring alcohol consumption
→People tracking alcohol and symptom correlation
→People in recovery or moderation programs
→Anyone managing conditions affected by alcohol

Features

Built for how you actually feel

Standard drink equivalents

Log drinks in standard drink units (14g alcohol) for accurate health guideline comparison.

Food correlation

Track whether you drank with food. Relevant to blood sugar and absorption patterns.

Daily totals

See your drink count for the day to stay within health guidelines.

Export history

Download your alcohol log as CSV for healthcare appointments.

Using your alcohol log

Consistent alcohol tracking over 60 to 90 days gives you a comprehensive picture that memory alone cannot provide.

Log every episode as it happens using Quick Log. It takes under 30 seconds. Add detail when you have time. After 30 entries, patterns begin to emerge. After 90 days, you have a complete record you can export and share with anyone supporting your care.

✓Log every episode, not just severe ones
✓Include context notes about food, sleep, and stress
✓Export your complete history as CSV anytime
✓Review weekly averages to spot trends

Common tracking mistakes to avoid

Only logging on bad days

If you only log when symptoms are severe, you lose your baseline. Log every episode including mild ones. The contrast is what reveals patterns.

Not adding context

A severity score without context tells you little. The food you ate, how you slept, your stress level. These are what connect the dots between cause and effect.

Stopping too early

Patterns take time to emerge. The first 2 weeks are baseline building. Weeks 3 to 8 are where connections appear. Stopping at day 14 means you never see the picture.