5 Tips for Doing Dry January

Dry January is a yearly challenge during which people refrain from consuming alcohol for the month of January. Participating in Dry January can help you become more aware of your alcohol intake and may also lead you to reap some health benefits such as weight loss and lower blood pressure. 

Originally started in 2013 by the British charity Alcohol Change UK, the Dry January initiative is designed to raise awareness about alcohol use and support a healthier, lower-alcohol lifestyle.

If you’re interested in doing Dry January or cutting back on alcohol in general, there are a few habits that can help you stay on track.

When you’re participating in Dry January, it’s important to set realistic goals. Though most people choose to completely abstain from alcohol for the month, this might not be the best choice for everyone. 

People who drink heavily may have a difficult time completely quitting alcohol and may need to slowly cut back on their consumption. For example, if you’re currently drinking multiple alcoholic beverages per day, you may choose to take a less strict approach to Dry January, focusing on reducing your alcohol intake rather than completely avoiding alcohol. 

People who are dependent on alcohol should not attempt to complete Dry January without the help of their healthcare provider. People who drink heavily and suddenly stop consuming alcohol can experience withdrawal symptoms, some of which may be life-threatening.

Studies show that many people who are attracted 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 identify as “at-risk” drinkers, express concerns over control of their drinking, and report hazardous alcohol use.

Heavy drinking is defined as consuming five or more drinks on any day or 15 or more drinks per week for men and consuming four or more drinks on any day or eight or more drinks per week for women. If your drinking habits fit this definition, it’s best to consult your healthcare provider before participating in Dry January.

One of the most helpful tips for successfully completing Dry January is to find support from others who can hold you to your goals. Try committing to Dry January with a friend, family member, or partner, or signing up for online support groups for people participating in Dry January. 

Studies show that social support is key for people who are trying to cut back on drinking, including those with alcohol use disorder (AUD).

Research shows that social support has a significant positive influence on sticking with and achieving goals in general. Surrounding yourself with like-minded people, such as supportive friends and family and people also participating in Dry January, can make it easier to complete a month without drinking.

Having a strong support system can also increase your chances of sustaining healthy habits, like having fewer drinks per week after Dry January ends.

If drinking is a significant part of your social life or life in general, it’s important to choose new alcohol-free activities that interest you. Staying occupied with a new hobby can help you avoid alcohol, expand your interests, and possibly establish new habits.

For example, if your nights and weekends are usually spent socializing at bars and other alcohol-heavy environments, consider signing up for a class to learn a skill you’ve always wanted to master.

Many learning establishments, like universities and public libraries, offer classes in the arts, history, language, 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 can also try joining a gym, trying a new workout class, or volunteering with a local charity to keep yourself 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’d like to join you.

While non-alcoholic beer options are quickly expanding, people who prefer mixed drinks and cocktails may feel like they’re missing out when socializing during Dry January.

Luckily, there are plenty of fun and delicious mocktail recipes that can satisfy that craving and help you blend into the crowd when you’re at a party or bar.

Kombucha is a sparkling, fermented beverage that makes an excellent base for mocktails and offers gut-healthy benefits. Try making a kombucha mocktail by combining kombucha with a splash of fresh fruit juice, like lemon, lime, or cranberry juice, then garnishing your glass with a lime wedge or fresh mint.

Flavored seltzers also make a good choice for mocktails, pairing easily with ingredients like fruit juice and grenadine.

Tomato juice, sparkling tea, coconut water, and fruit juices are other popular mocktail bases. Try combining ingredients at home to figure out 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, like a month. Studies show that breaking old habits and making 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’s prompted by a 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 this for a while, it has likely become a habit for you.

To reduce habitual drinking, consider trying a technique called “habit substitution.” This method involves replacing an unwanted response with a new, healthier response.

For example, if you have a drink every time you make dinner, substitute your alcoholic drink for an enjoyable non-alcoholic beverage. Drinking a cup of your favorite tea or a glass of bubbly sparkling water with a splash of fresh juice mimics the behavior without alcohol consumption. Over time, the new habit of drinking tea or sparkling water will take over and replace the urge to drink.

Reducing your alcohol intake, even for a short time period, is associated with many benefits.

A 2022 review found that people who participated in Dry January reported that they experienced improved sleep, better energy levels, weight loss, and improvements in overall health.

Another study found that participation in Dry January was associated with an increase in overall 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 Dry January may help improve your relationship with alcohol by reducing problematic drinking and enhancing your capacity to refuse alcohol.

Among heavy drinkers, abstaining from alcohol for one month has also been shown to improve insulin resistance, reduce blood pressure, decrease body mass, and lower cancer-related growth factors.

Dry January participants have reported saving money, too. 

While you may experience short-term benefits from completing Dry January, returning to your normal drinking pattern at the end of the month makes it unlikely you’ll maintain these benefits.

After participating in Dry January, think about your relationship with alcohol and consider continuing to cut back on your drinking or taking periodic breaks from alcohol. This can help you reap long-term benefits.

Alcohol contributes to increased inflammation and cellular damage in your body, which can contribute to many health issues.

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.

Drinking too much alcohol can harm your physical and mental health in the following ways:

• Contribute to memory loss and lower coordination
• Increase the risk of stroke, high blood pressure, and heart disease
• Trigger liver disease, including liver failure
• Reduce bone density
• Increase the risk of infection, such as pneumonia 
• Increase cancer risk

Additionally, drinking 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 an increased risk of falls and other accidents and make you more vulnerable to assault.

Lowering your alcohol intake long-term can help reduce your risk of these potential health concerns. 

Also, partaking 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 abstaining from alcohol.

Cutting back on alcohol is linked to both short- and long-term benefits, such as weight loss, reduced risk of health conditions like liver disease, and an improved relationship with alcohol.

If you’re interested in participating in Dry January, follow our tips above to increase your chances of success.