How Much Drinking Is “Normal” in Your Twenties?

Someone asked me how often I drink. And instead of giving a clean, polished answer, I’ll give you the real one.
I drink what I’d call a normal amount for a 25-year-old guy. Weekends usually. Sometimes Thursday. Occasionally midweek if something’s happening.

But that’s not the real conversation.
The real conversation is how to know if the way you drink is normal, a little off, or sliding toward something else.

What "Normal" Drinking Looks Like in Your 20s

For me, it’s usually Friday and Saturday. Thursday if there’s a social thing. Sometimes midweek if friends are in town or there’s an event.
It shifts depending on my schedule and what’s going on in my life.

When a doctor asks, “How often do you drink?” most people say vague stuff like “sometimes” or “socially.” What they really want to know is how much and why. Context matters more than the number of drinks.

If you’re curious about how habits like this fit into lifestyle and balance, check out Living Alone Changed Everything. It’s all about how small choices shape who you become.

Signs You’re Probably Fine

Most guys in their twenties drink socially. That’s normal. The key difference is whether you’re in control.
Here’s how you know your relationship with alcohol is probably healthy:

• You decide when and how much you drink.

• Alcohol isn’t affecting your work or goals.

• You’re not drinking to escape or numb out.

• You can take weekends off without overthinking it.

• You’re not waking up regretting texts or decisions.

If that sounds like you, you’re probably fine.

But if you’re unsure, it’s worth asking why.

When Drinking Becomes a Problem

Here’s where it starts to cross the line.

• You drink to manage stress or emotions.

• You drink alone more often than you admit.

• Your friends or family have mentioned concern.

• Work is slipping because of hangovers.

• You feel anxious about the idea of not drinking.

If any of that hits home, pause for a second.
You don’t have to wait for things to get bad before making a change.

For perspective on handling self-awareness like this, read Imposter Syndrome. It’s about checking in with yourself instead of avoiding what’s uncomfortable.

The Control Test

Ask yourself this: can you choose not to drink and still have fun?
If saying no feels impossible, that’s something to look at.
It’s not about judgment. It’s about control.

And that control applies to more than just alcohol. It’s the same kind of mindset that builds real confidence — the kind that comes from owning your choices.
You can hear more about that in Gym Confidence.

Why Drinking Hits Different for Guys in Their 20s

Drinking culture runs deep for men in their twenties.
It’s not just about alcohol. It’s about pressure.

Social pressure. Most guy hangouts revolve around drinking. Bars, game nights, parties.
Career pressure. Some jobs treat drinking as networking.
Stress pressure. Life moves fast, and drinking can feel like a release.
Comparison pressure. Social media makes it look like everyone’s out drinking and thriving.

If you want to unpack how comparison affects mindset, read 7 Lessons I Learned About Confidence from Talking to Girls at Bars.

A Story That Stuck with Me

I did an episode with my friend Brian who stopped drinking after college.
He realized alcohol wasn’t helping him handle life — it was making it harder.

“I was drinking not just socially, but as a way to cope. And it hit me that I was tired of needing something to feel okay.”

He decided to stop completely.
Now he says it’s one of the best choices he’s made for his mental health and relationships.

It made me think. Not everyone needs to quit, but everyone should understand their “why.”

Finding Your Balance

Ask yourself:

• Do I actually enjoy drinking, or do I feel like I’m supposed to?

• How do I feel about myself the day after?

• Would I be fine going out sober?

• Is alcohol adding to my life or quietly taking from it?

There’s no perfect answer. Just awareness.

If you want to hear how self-control connects to relationships and self-worth, check out How to Show You Care (Without Going Overboard).

How to Drink Smarter

If you want to keep drinking but make it healthier:

• Set limits you can actually stick to.

• Alternate drinks with water.

• Don’t make every hangout revolve around alcohol.

• Practice saying no without excuses.

And if you’re starting to question your relationship with alcohol:

• Take a month off and see how you feel.

• Talk to someone you trust.

• Try therapy if you’re struggling with control or stress.

Questioning it doesn’t mean you’re broken. It means you’re self-aware.

The Reality Check

Your twenties are full of noise.
Everyone’s going out. Everyone’s posting pictures. Everyone’s making it look effortless.

But the truth is, there’s no “normal” amount to drink. Some people thrive drinking socially. Some are better off without it. Some are still figuring it out.

You don’t need a label to make changes. You just need honesty.

When to Reach Out for Help

If you’ve tried cutting back and can’t, or if your drinking is affecting your work, health, or relationships, talk to someone.
Counseling, therapy, even a friend who gets it.

You don’t have to hit rock bottom to ask for support.

The Bottom Line

Being honest about drinking isn’t about shame. It’s about awareness.
If you feel in control, great.
If you’re questioning it, that’s growth.

There’s no prize for keeping up with everyone else.
Your twenties are about figuring out what works for you — and that includes how alcohol fits into your life, or if it even does.

And remember: you don’t have to wait until drinking becomes a problem to change it. Sometimes the best decision is just giving yourself a better way to feel good.