Dry January is an annual challenge during which people abstain from alcohol for the month of January. Participating in Dry January can help you become more aware of your alcohol intake and may also lead to some health benefits such as weight loss and lower blood pressure.
Originally launched in 2013 by British charity Alcohol Change UK, the Dry January Initiative is designed to raise awareness of alcohol use and support healthier lifestyles with lower alcohol intake.
If you’re interested in Dry January or cutting back on alcohol in general, there are a few habits that can help you stay on track.
When participating in Dry January, it’s important to set realistic goals. While most people choose to abstain from alcohol completely during the month, this may not be the best choice for everyone.
Heavy drinkers may find it difficult to give up alcohol completely and may need to reduce their consumption slowly. For example, if you currently drink multiple alcoholic beverages per day, you may choose to take a less strict approach to Dry January, focusing on reducing your alcohol intake instead of avoiding alcohol altogether.
People who are dependent on alcohol should not try to end Dry January without the help of their doctor. Heavy drinkers who suddenly stop drinking can experience withdrawal symptoms, some of which can be life-threatening.
Research shows that many people drawn to dry January are more likely to report “high-risk” alcohol consumption. A 2024 study found that compared to non-participants, Dry January participants were more likely to self-identify as “risky” drinkers, express concerns about controlling their drinking, and report hazardous alcohol use.
Heavy drinking is defined as consuming five or more drinks each day or 15 or more drinks per week for men and consuming four or more drinks per day or eight or more drinks per week for women. If your drinking habits fit this definition, it’s best to consult your doctor before participating in Dry January.
One of the most helpful tips for successfully ending Dry January is to find support from others who can keep you on track with your goals. Try committing to Dry January with a friend, family member or partner, or sign up for online support groups for people taking part in Dry January.
Studies show that social support is crucial for people trying to reduce alcohol consumption, including those with alcohol use disorder (AUD).
Research shows that social support has a significant positive effect on adherence and goal achievement in general. Surrounding yourself with like-minded people, such as supportive friends and family and people who are also participating in Dry January, can make it easier to complete a month without drinking.
A strong support system can also increase your chances of maintaining healthy habits, such as drinking fewer drinks per week after Dry January is over.
If drinking is a significant part of your social life or life in general, it’s important to choose new non-alcoholic activities that interest you. Engaging in a new hobby can help you avoid alcohol, broaden your interests, and perhaps form new habits.
For example, if you usually spend your nights and weekends hanging out at bars and other high-alcohol environments, consider signing up for a class to learn a skill you’ve always wanted to master.
Many institutions of learning, such as universities and public libraries, offer classes in art, history, languages, and more that you can take in the evenings or on weekends. If you’ve always wanted to learn how to make pottery or speak a new language, dry January is the perfect time to start.
You could also try joining a gym, trying a new exercise class or volunteering at a local charity to keep you busy and fulfilled during dry January. If you don’t want to participate in a new activity alone, ask a friend or family member if they want to join you.
While non-alcoholic beer options are expanding rapidly, people who prefer mixed drinks and cocktails may feel like they’re missing out on socializing during Dry January.
Luckily, there are plenty of fun and delicious mocktail recipes that can satisfy that craving and help you blend in with the crowd when you’re at a party or bar.
Kombucha is a carbonated, fermented beverage that makes an excellent base for soft drinks and offers gut health benefits. Try making a kombucha mocktail by combining the kombucha with some fresh fruit juice, such as lemon, lime or cranberry juice, then garnish the glass with a lime wedge or fresh mint.
Flavored seltzers are also a good choice for parties, combining easily with ingredients such as fruit juice and grenadine.
Tomato juice, sparkling tea, coconut water and fruit juices are other popular mocktail bases. Try combining ingredients at home to discover which flavor profiles and ingredients you like best.
It can be challenging to stick to a new routine, especially when it’s only for a short period of time, like a month. Studies show that breaking old habits and forming new ones takes time and patience.
If you’ve been drinking for a while and tend to drink at the same time every day, your drinking has become habitual. This means that it is prompted by the situation that triggers the impulse to drink. For example, if you reach for a glass of wine every night when you start making dinner, and you’ve been doing it for a while, it’s probably become a habit.
To reduce your habitual drinking, consider trying a technique called “habit switching.” This method involves replacing the unwanted response with a new, healthier response.
For example, if you drink a drink every time you make dinner, replace your alcoholic drink with a pleasant non-alcoholic drink. Drinking a cup of your favorite tea or a glass of sparkling water with a splash of fresh juice mimics the behavior without consuming alcohol. Over time, the new habit of drinking tea or sparkling water will take over and replace the desire to drink.
Reducing alcohol intake, even for a short period of time, is associated with many benefits.
A 2022 review found that people who participated in Dry January reported better sleep, better energy levels, weight loss and improvements in overall health.
Another study found that participation in Dry January was associated with increases in general well-being and general self-efficacy (a person’s belief in their ability to achieve goals). The study found that these benefits were more significant among people who successfully completed the month-long challenge. However, people who partially completed the challenge still saw benefits.
Research also suggests that successfully completing a dry January can help improve your relationship with alcohol by reducing problem drinking and increasing your ability to say no to alcohol.
Among drinkers, abstaining from alcohol for one month has also been shown to improve insulin resistance, lower blood pressure, reduce body weight and reduce growth factors associated with cancer.
Dry January participants also reported saving money.
While you may have short-term benefits from ending a dry January, returning to your usual drinking pattern at the end of the month makes it unlikely that you’ll retain these benefits.
After participating in Dry January, reflect on your relationship with alcohol and consider continuing to reduce your drinking or taking periodic breaks from alcohol. This can help you reap long-term benefits.
Alcohol contributes to increased inflammation and cell damage in your body, which can contribute to many health problems.
Heavy alcohol intake and binge drinking—defined as four or more drinks for women and five or more drinks for men—can significantly harm long-term health.
Too much alcohol can harm your physical and mental health in the following ways:
- They contribute to memory loss and reduced coordination
- Increase your risk of stroke, high blood pressure, and heart disease
- A trigger for liver disease, including liver failure
- Reduce bone density
- Increase the risk of infection, such as pneumonia
- Increase your risk of cancer
In addition, consuming too much alcohol in one sitting can cause alcohol poisoning, which can be life-threatening. Drinking can also impair your judgment, awareness and coordination, which can put you at increased risk of falls and other accidents and make you more susceptible to seizures.
Long-term reduction in alcohol intake can help reduce the risk of these potential health problems.
Also, taking part in Dry January can help you feel more in control of your drinking and give you more confidence to maintain a low-alcohol lifestyle over time.
Dry January is a month-long challenge that involves abstinence from alcohol.
Reducing alcohol consumption is associated with both short-term and long-term benefits, such as weight loss, reduced risk of health conditions such as liver disease, and an improved relationship with alcohol.
If you’re interested in taking part in Dry January, follow our tips above to increase your chances of success.