In 1971, American physician Anne C. Fernandez made an early mark: she researched how behavioral therapy impacts alcohol abuse—at a time when women rarely found a voice in addiction research. Such pioneering work opened the door for modern, behavior-oriented strategies that can particularly help men manage their alcohol consumption today. What we now know is that it's not just the quantity that matters, but also the contexts, co-factors, and one's own perception of intoxication.

Alcohol acts on the central nervous system and alters dopamine and GABA signaling pathways—this explains relaxation and disinhibition. Crucial for risk and performance is the blood alcohol concentration (BAC)amount of alcohol in the blood, typically measured in mg/dL or ‰, as it governs reaction time, judgment, and impulse control. Often misunderstood is tolerancesubjective adaptation to the effects of alcohol; it makes one feel more sober but does not reduce actual impairment. For high performers, it matters: even low BAC levels can worsen sleep architecture, decision quality, and training adaptation. Combinations are also risky—such as alcohol plus caffeinated energy drinks—which can distort the perception of one's own intoxication.

Two pitfalls are well-documented: firstly, alcohol increases risk-taking behavior in traffic and weakens inhibition; particularly at risk are individuals who underestimate their BAC—often heavy drinkers with pronounced tolerance ^[1]. Secondly, mixing alcohol with energy drinks acts as an accelerator for problematic consumption behavior: it increases stimulation, lowers perceived intoxication, and promotes binge drinking, risky sex, driving under influence, and long-term dependency compared to alcohol alone ^{[2] [3]}. For daily performance, this means more impulsivity, poorer reaction times, and a higher risk of accidents and poor decision-making—at the wheel, during training, and at work.

Controlled lab simulations show that an alcohol-induced BAC of about 0.8 g/L significantly increases risky driving behavior: the distance to other vehicles shrinks, and inhibition control decreases. Participants who underestimated their own BAC behaved particularly dangerously—hinting that subjective tolerance leads to dangerous overconfidence ^[1]. Furthermore, a research overview of alcoholic mixed drinks with energy drinks illustrates that this combination is epidemiologically associated with more frequent binge drinking, increased DUI risk, and higher propensity for addiction. Laboratory studies in humans and animals explain the pattern: caffeine enhances the rewarding effect and the urge to continue drinking, while perceived intoxication decreases ^{[2] [3]}. In practice, this means that not only "how much," but also "what" and "how it feels" directs consumption behavior. Finally, a randomized non-inferiority trial in primary care lends support for digital brief interventions: access to a digital intervention was found to be as effective in reducing risky drinking after three months as a face-to-face conversation—providing a pragmatic lever for scalable help in daily life ^[4].

- Keep a precise alcohol diary for two weeks: time, amount (standard drinks), context, mood, sleep quality the following day. Aim: to identify patterns and "triggers." Research shows that the temptation to drink heavily influences consumption—knowing your triggers makes it easier to reduce peaks ^[5].
- Set a clear upper limit per occasion in advance and plan for alcohol-free alternatives. Use apps with digital brief interventions based on AUDIT self-assessment, personalized feedback, and reminders; these approaches can be comparably effective as short face-to-face discussions in practice ^[4].
- Strictly avoid mixing alcohol with energy drinks. This combination lowers perceived intoxication, increases stimulation, and heightens the desire to drink—creating a perfect recipe for binge drinking and poor decision-making ^{[2] [3]}.
- Zero tolerance when driving: plan transportation options in advance. Studies show that individuals with a high drinking history often underestimate their BAC and drive more recklessly ^[1].
- Train "social stop signals": order an alcohol-free drink per round early on, switch to alcohol-free beers or mocktails after the second drink, and use a drinking pause timer app. This reduces cumulative BAC peaks and improves sleep and recovery.

Those who seek performance, longevity, and clarity not only manage the amount but also the situations. Avoid risky combinations, utilize digital tools, and make your behavior visible—transforming the alcohol culture into a conscious decision rather than an automatic response. Starting today means thinking more clearly tomorrow, acting more safely, and living healthier longer.