OHA release - PORTLAND, Ore.—As communities prepare to celebrate America's 250th anniversary, Oregon Health Authority (OHA) is encouraging people to plan ahead to keep themselves, their families and communities safe from excessive alcohol use.  Independence Day celebrations often include barbecues, parades and fireworks, and time with friends and loved ones. For many people, alcohol is part of the celebration. Its widespread presence can make it easy for people to drink more than planned and contributes to pressure on others to drink.   Alcohol is involved in more than one-third of motor vehicle crashes in Oregon, and impaired driving remains a leading cause of preventable death. In Oregon, more than one in five adults drink excessively, contributing to more than 3,000 alcohol-related deaths each year.  “This weekend is about celebrating our nation's history and spending time with the people who matter most,” said Tom Jeanne, M.D., MPH, deputy state health officer and deputy epidemiologist at OHA. “As people across Oregon gather to mark our country’s 250th birthday, we want everyone to plan ahead so the holiday is both fun and safe. If alcohol is part of your plan, arrange for a safe ride home before you go. Setting a limit and tracking your drinks can also help you avoid drinking more than you intended.”  Binge drinking or consuming four or more drinks for women or five or more drinks for men on a single occasion, poses particular risks during holiday weekends. In addition to motor vehicle crashes, it contributes to violence, falls and other preventable injuries. And it’s not just younger people—those in their 30s and 40s report binge drinking at nearly the same rate. Most individuals in this group do not have an alcohol use disorder.  Excessive drinking can have long-term effects, too. Over time, drinking beyond recommended limits can contribute to serious health consequences, from liver and heart disease to several types of cancers. It can also influence how children and teens view alcohol when they see it consistently tied to holidays and celebrations.  “Even small changes in drinking habits can meaningfully improve your health,” Jeanne said. “And no matter who you are, drinking less is better for your health than drinking more.”  Tips for a safe celebration:  Plan ahead. Arrange for a designated driver and use public transportation or ride-share services.  Host responsibly. Offer non-alcoholic beverages for your events.  Stay hydrated.  Drink plenty of water and eat food while you’re drinking.  Drink less. Consider swapping every other drink with water or a non-alcoholic beverage, or watering down a drink with more ice or low-sugar mixer.  Set a limit for the week. If you want to reduce your drinking, think about what triggers you to drink too much and create a plan to handle urges.  Count. Track your drinking using a mobile app or other tools. Find resources at rethinkthedrink.com/resources.  Have conversations. Take time to pause, learn about the harms caused by excessive drinking, and talk with your loved ones about the way alcohol is prevalent in our lives and communities. Join the conversation at rethinkthedrink.com.