Breaking Down the Health Risks of Occasional Binge Drinking

What does chugging several pints of beer at a frat party, downing five margaritas at a resort, and finishing off a bottle of wine over the course of dinner have in common? They’re all examples of binge drinking. While the first one might seem to be the most obvious danger, all three pose risks — even if they occur occasionally.

Understanding Binge Drinking: What Sets It Apart

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines binge drinking as consuming a large amount of alcohol in a short amount of time — usually large enough to raise our blood alcohol concentration (BAC) to 0.08% or more. It usually means drinking five or more drinks for men or four or more for women within about two hours. 

And while no amount of alcohol does our health any good, binge drinking takes a particularly heavy toll. For a deep dive, check out “Binge Drinking: Definition, Effects, and How To Stop.” For now, here’s the gist:

• Binge drinking increases the risk of alcohol-related injuries and accidents. Drinking large amounts of alcohol increases the chances of blackouts and alcohol poisoning — some of the most dangerous effects. It also puts us at risk of falls and other injuries, especially if we end up driving under the influence. According to the CDC, binge drinking contributed to at least a third of around 178,000 alcohol-related deaths between 2020 and 2021. 
• Over time, it takes a toll on the body. Alcohol — especially in excessive amounts — wreaks havoc on the body. From the liver, heart, and brain to our muscles, bones, and lungs, virtually no system is left unaffected.
• It can lead to alcohol dependence. While binge drinking itself isn’t necessarily a symptom of AUD, it’s a clear sign that we might be on our way to developing dependence. Given alcohol’s effects on the body and brain, it’s only a matter of time that regular bouts of binge drinking will put us at risk of falling deeper into the alcohol trap.

All in all, binge drinking is asking for trouble. But, you might be thinking, what if it’s not a regular thing? Is doing it once in a while really that big of a deal?

Occasional Binge Drinking: Know the Risks

What are the risks of an occasional drinking binge? Let’s take a closer look to find out!

1. The Liver’s Struggle

When it comes to binge drinking (even on occasion), the liver bears the brunt of the burden. As the body’s main detox organ, it’s at the front lines of processing alcohol and getting it out of the body. The process involves two steps, one of which produces a toxic byproduct known as acetaldehyde. Eliminating these toxins is taxing for the liver, especially if it gets overloaded. Because it can only process one drink per hour, giving it more than it can handle spells trouble. Here’s what happens in more detail:

• Inflammation and liver damage. Binge drinking triggers inflammation in the liver. Studies show that even occasional binge drinking triggers early-stage liver disease and inflammation while increasing the levels of enzymes that help metabolize alcohol. The elevated enzyme levels, in turn, are tell-tale signs of trouble: their activity is known to trigger oxidative damage, and harm the liver. 
• Fatty liver disease. Fatty liver disease is often seen in chronic heavy drinkers, but studies have shown that even a single binge drinking episode can temporarily increase fat accumulation in the liver. The same amount of alcohol consumed over a longer stretch of time didn’t lead to the same results (though we shouldn’t see this as a green light to keep drinking, for other reasons). 

The most alarming part? Liver damage often doesn’t have obvious signs, so we might not know this vital organ is having trouble.

2. Digestive System Disruption

Alcohol wreaks havoc on our digestive system, and even occasional binge drinking takes a toll. Studies show that even one bout of binge drinking causes “leaky gut.” And our gut is the last place we want to have a leak: the condition causes toxins to seep out of the digestive tract into the bloodstream.

Another study found similar effects. When participants were given enough booze to raise their BAC to 0.08%, their blood work showed that the “binge for science” resulted in a rise in toxin levels. There were also signs of bacterial DNA, indicating that bacteria seeped out of the gut. Yikes!

As NIAAA director George Koob explains, “While the negative health effects of chronic drinking are well-documented, this is a key study to show that a single alcohol binge can cause damaging effects such as bacterial leakage from the gut into the bloodstream.”

3. Immune System Under Attack

Wake up with a scratchy throat the morning after a night that got a bit too rowdy? It might be more than just all that loud karaoke singing at the bar. Alcohol is known to make us more vulnerable to infections, and science says that even a single bout of binge drinking takes a toll on our immune system. Research shows that it sets us at higher risk of infections for up to 24 hours!

4. Sleep Disruption

A night of heavy drinking might leave us deep in slumber at the end (hopefully in our own bed). But while the depressant effects cause the initial drowsiness, alcohol wreaks havoc on our sleep patterns, robbing us of the most restorative REM stages and leading to frequent awakenings during the second half of the night.

Another unpleasant surprise? Research shows that a single episode of binge drinking also disrupts our sleep — in a way that might have long term consequences. A team of scientists monitored the sleep patterns of mice that got “drunk for science” to test the effects of drinking. On the surface, the experience was one many of us can relate to: the mice crashed right into deep sleep (skipping the REM stage) and were in for a rude awakening in the second half of the sleep period. However, digging deeper revealed that the single binge drinking episode induced changes in the expression of a gene coding for adenosine, a sleep-promoting chemical. That’s right — a single night of revelry can actually rewrite our genes! The good news is that most damage from alcohol is reversible, as long as we quit drinking and take care of our health.

5. Heart Health Under Threat

It might be known as “holiday heart syndrome,” but this unfortunate fallout of binge drinking looms large any day of the year when we choose to overindulge — and it’s nothing to celebrate. The term refers to a form of arrhythmia — a disruption in the electrical signaling of the heart that causes it to beat unevenly.

And even occasional binge drinking can bring it on! Research shows that the potentially dangerous arrhythmia can happen in people who don’t drink on a regular basis but go all out the few times that they do choose to partake.

6. Pancreas Problems

The pancreas — an organ that plays an important role in digestion and blood sugar regulation — is another potential target for alcohol’s nefarious effects. However, it’s not just frequent alcohol use that puts us in danger! 

Research shows that binge drinking can lead to acute pancreatitis — a sudden inflammation of the pancreas that can be triggered by a single night of overindulgence. The risk is especially high for women: scientists have determined that going over the threshold of 40 grams of alcohol in one day (or roughly 3 standard drinks) puts women in serious danger of pancreatitis.

7. Risk of Blackouts, Overdose, and Injuries

We never think it’ll happen to us, but the stats are sobering: according to the NIAAA, alcohol-related emergency room visits have been on the rise, with an average increase of 210,000 cases per year. And while not all are related to binge drinking, consuming a lot of alcohol at once — even on occasion — puts us at greater risk of overdose and various injuries.

Many of these injuries occur when we get drunk quickly, not realizing how impaired we’ve become. In addition to alcohol overdose (or alcohol poisoning), we’re putting ourselves at serious risk of accidents and injuries. Many occur on the road. Here’s how the NHTSA puts it: 

“Every day, about 37 people in the United States die in drunk-driving crashes — that's one person every 39 minutes. In 2022, 13,524 people died in alcohol-impaired driving traffic deaths. These deaths were all preventable.”

In addition to losing our coordination and judgment, we might not even remember what happened. As a result, getting “blackout drunk” is one of the most alarming risks associated with binge drinking. While we might look “functional” (maybe even functional enough to drive), we’re actually very intoxicated and not aware of our actions. And because alcohol interferes with the hippocampus — the memory center of the brain — we might not have any memories that led to the aftermath we’re faced with the next day.

8. Risk of Addiction

Over time, even occasional binge drinking puts us at risk of developing alcohol dependence. The shifts in neurochemistry triggered by booze lead to a higher tolerance: it takes more alcohol to achieve the same effects. As a result, we might find that our binges get larger and more frequent, especially if we start associating binge drinking with relaxation or “letting loose.” The powerful flood of dopamine might tempt us to repeat the binge, leading to increased cravings and eventually causing alcohol dependence to set in.

For example, what starts as a monthly pub crawl tradition with a group of friends might turn into weekly binge drinking. Before we know it, the weekends are starting on Thursdays and we’re finding more and more “reasons” to pick up the glass. While initially binge drinking was a “social thing,” it starts becoming the go-to “solution” for dealing with anything life throws our way.

Tips To Stop Binge Drinking

Now that we see why binge drinking — even on occasion — isn’t the way to go, what can we do about it? It’s all about reframing our mindset and planning ahead.

• Rethink the drink. First things first: if binge drinking has become a problem, consider cutting back or taking a break. Approach the situation in the spirit of curiosity rather than deprivation: what if letting booze go could lead to a number of positive outcomes? (Want to feel inspired? Check out “10 Benefits of an Alcohol-Free Lifestyle.”)
• Set your limits. If you do drink, decide ahead of time how much you’ll have. Tell an accountability buddy about your plans for an extra buffer of protection.
• Know your triggers. If you tend to binge drink on particular days (for example, on the weekend), at certain parties (Oktoberfest, Saint Patrick’s Day, and New Year’s are the obvious contenders, but there could be others), or with a certain crowd, have a plan in place. Keep someone you trust in the loop, have an exit strategy, and check out “Identifying and Managing Triggers That Lead to Unhealthy Drinking Habits.”
• Reframe the holidays. If holidays are a big binge drinking trigger, spend some time planning a healthier celebration. Take a look at “How to Avoid Holiday Binge Drinking” for ideas.

Want to learn more? Check out “How To Stop Binge Drinking: A Science-Backed Approach.” And remember, Reframe is here to help you every step of the way!

Summing Up

There’s nothing good about binge drinking, and if we do choose to drink, we should space out our drinks to give our liver adequate time to process the alcohol. The best way to keep our liver safe, however, is to avoid drinking altogether!