Dry January is an annual challenge where people avoid alcohol throughout January. It’s a great way to become more mindful of your drinking habits and can lead to health benefits like losing weight and lowering blood pressure.
The British charity Alcohol Change UK introduced Dry January in 2013 to encourage awareness about alcohol use and promote healthier, reduced-alcohol lifestyles.
If you’re considering joining Dry January or just want to cut down on alcohol, there are helpful habits to keep you on track. It’s important to set achievable goals. Many people choose to fully avoid alcohol during January, but for some, especially heavy drinkers, it might be better to gradually decrease consumption rather than stop all at once. If you drink heavily, quitting suddenly can lead to withdrawal symptoms, which can be serious, so consult a healthcare provider if needed.
Research shows that many who are interested in Dry January often fall into the “high-risk” drinking category. A study from 2024 highlighted that Dry January participants were more likely than non-participants to see themselves as “at-risk” drinkers, have worries about controlling their drinking, and report hazardous alcohol use. For men, heavy drinking means five or more drinks in a day or 15 or more per week; for women, it’s four or more drinks in a day or eight or more per week. If your habits fit this pattern, talking to a healthcare provider before joining Dry January is wise.
Social support can greatly aid in successfully completing Dry January. Taking on the challenge with a friend, family member, or partner, or joining online support groups can provide accountability. Research indicates social support plays a significant role for those trying to limit their drinking, even for those with alcohol use disorder (AUD). Being surrounded by supportive friends and others participating in Dry January can make it easier to go a month without alcohol.
A strong support system can also help maintain healthy habits even after January, like having fewer drinks each week. If drinking is a big part of your social activities, finding new, enjoyable alcohol-free pastimes can help. Starting a new hobby can keep you busy, expand your interests, and help set new habits. Instead of spending evenings at bars, consider taking a class to learn something new. Many places offer evening or weekend classes in subjects like art, history, or languages, which can be perfect to begin during Dry January.
Alternatively, you could join a gym, try a new workout class, or volunteer with a local charity to stay occupied and fulfilled. If you’d prefer not to pursue new activities alone, invite a friend or family member to join you. For those missing cocktails, a variety of fun and delicious mocktail recipes can fill the gap. Kombucha, a fizzy, fermented drink, is great for mocktails, blending well with juices like lemon, lime, or cranberry and garnish with lime or mint. Flavored seltzers and bases like tomato juice, sparkling tea, coconut water, and fruit juices also work well for mocktails. Experiment at home to find what you enjoy most.
Adopting new routines can be challenging, especially when it’s short-term like a month. Studies indicate breaking old habits and establishing new ones requires time and patience. If you typically drink at certain times daily, it might have become habitual. Try substituting the habit with a healthy alternative, like opting for tea or sparkling water instead of alcohol. Eventually, the new drink can become the norm.
Reducing alcohol intake, even temporarily, is linked to several benefits. A review from 2022 showed Dry January participants experienced better sleep, more energy, weight loss, and overall health improvements. Another study suggested participants enjoyed a boost in well-being and self-efficacy, especially those who completed the challenge. Even partial participation showed benefits.
Successfully completing Dry January might improve your relationship with alcohol by lessening problematic drinking. Among heavy drinkers, taking a month off alcohol has shown improvements in health markers like insulin resistance, blood pressure, body mass, and cancer-related growth factors. Participants have also reported saving money.
Although the benefits from Dry January might be temporarily enjoyed, returning to old drinking habits can negate them. Reflecting on your alcohol relationship and considering further reductions or breaks can extend these benefits. Cutting back on alcohol addresses inflammation and cellular damage, reducing risks of health issues. Drinking heavily increases these risks, including alcohol poisoning and impaired judgment, heightening chances of accidents or assault.
Long-term reduction of alcohol intake helps mitigate these health risks. Participating in Dry January can enhance control over drinking and boost your confidence to sustain a low-alcohol lifestyle. In summary, taking part in Dry January can lead to both short- and long-term health benefits, like weight loss, fewer health risks, and a better relationship with alcohol. If this interests you, follow the tips above to improve your chances of success.
