What is Dry January and Is It Right for You?
By Marina Tonial, MPH, CHES®
Community Health Educator, Barnstable County Department of Health and Environment
What is Dry January?
As the champagne corks are swept away and holiday decorations come down, you may have heard friends, coworkers, or social media connections talking about “Dry January.” But what exactly is this increasingly popular health trend, and could it be beneficial for you?
Dry January is a public health campaign that originated in the United Kingdom in 2013, encouraging people to abstain from alcohol for the entire month of January. What started as a modest initiative with about 4,000 participants has grown into a global movement, with millions of people now taking part each year.
The concept is simple: commit to not drinking any alcohol for 31 days. No wine with dinner, no beer at game night, no cocktails at social gatherings—just a clean break from alcohol consumption for one month.
Why Do People Try Dry January?
People participate in Dry January for many different reasons:
- Reset after the holidays – The period between Thanksgiving and New Year’s often involves more social drinking than usual
- Health goals – Starting the new year with a focus on wellness
- Curiosity – Wondering how they’ll feel without alcohol
- Financial savings – Alcohol can be a significant expense
- Breaking habits – Testing whether alcohol consumption has become more automatic than intentional
- Better sleep – Alcohol significantly disrupts sleep quality
- Weight management – Alcoholic beverages contain calories without much nutritional value
- Mental clarity – Many people report improved focus and mood
What Are the Potential Benefits?
Research and participant surveys have documented numerous benefits of taking a month-long break from alcohol:
Physical Health Benefits:
- Better sleep quality – While alcohol may help you fall asleep initially, it disrupts REM sleep and causes frequent waking
- More energy – Many participants report feeling more energetic and alert
- Improved hydration – Alcohol is a diuretic, so abstaining can improve overall hydration
- Healthier skin – Reduced inflammation and better hydration often lead to clearer, more radiant skin
- Weight loss – Eliminating alcohol calories (and late-night snacking that often accompanies drinking) can lead to weight loss
- Better immune function – Alcohol can suppress immune function
- Improved liver function – Even just one month gives your liver a chance to recover
- Lower blood pressure and cholesterol – Studies show improvements in cardiovascular markers
Mental Health and Cognitive Benefits:
- Improved mood – Alcohol is a depressant; many people report feeling happier without it
- Better concentration and mental clarity
- Improved memory
- Greater sense of accomplishment and self-efficacy
Social and Financial Benefits:
- Money saved – The average participant saves $150-200 during the month
- New social habits – Discovery of non-drinking activities and ways to socialize
- Better relationships – More present and engaged in social interactions
Is Dry January Right for You?
Dry January can be a positive experience for many people, but it’s important to consider your individual situation:
Dry January may be a great fit if you:
- Drink moderately and want to reset your relationship with alcohol
- Are curious about how you feel without alcohol
- Want to break a habit of automatic drinking (like always having wine with dinner)
- Are looking for a structured way to start the year with healthy habits
- Want to save money and calories
Important Considerations:
If you drink heavily or regularly, please consult with a healthcare provider before stopping alcohol abruptly. Alcohol withdrawal can be dangerous and even life-threatening for people with alcohol dependence. Symptoms can include tremors, anxiety, seizures, and in severe cases, delirium tremens.
If you experience any of the following, seek medical help immediately:
- Severe trembling or shaking
- Hallucinations
- Severe confusion or disorientation
- Seizures
- Rapid heart rate or chest pain
- High fever
A healthcare provider can help you safely reduce or stop drinking and may recommend a medically supervised detox program if appropriate.
Tips for Success
If you decide to try Dry January, here are some strategies to help you succeed:
1. Plan ahead
- Tell friends and family about your goal so they can support you
- Think through upcoming social situations and how you’ll handle them
- Stock up on appealing non-alcoholic alternatives
2. Find substitutes
- Try mocktails, sparkling water, fancy sodas, or non-alcoholic beer and wine
- Focus on the ritual—use a nice glass, add garnishes, make it special
- Many bars and restaurants now offer creative non-alcoholic options
3. Stay busy
- Take up a new hobby or revisit an old one
- Try morning activities (easier to commit to when you’re not drinking the night before)
- Exercise more—you’ll have extra energy and motivation
4. Track your progress
- Use an app to count days and see money saved
- Journal about how you’re feeling
- Note improvements in sleep, energy, mood, etc.
5. Connect with others
- Find a friend to do it with you
- Join online communities for support and accountability
- Share your experience (if you’re comfortable)
6. Be kind to yourself
- If you slip up, don’t give up entirely—just start again the next day
- Focus on what you’re learning rather than perfection
- Remember your reasons for trying this
What Happens After January?
One of the most interesting aspects of Dry January is what happens afterward. Research shows that many participants:
- Continue to drink less even after January ends
- Make more intentional choices about when and how much they drink
- Feel more confident in their ability to moderate their drinking
- Discover they enjoy some alcohol-free activities more than they expected
- Save money and apply it to other wellness goals
You might decide to:
- Continue not drinking
- Drink only on weekends or special occasions
- Set new limits for yourself
- Try “Dry January” in other months throughout the year
Local Resources and Support
If you’re considering Dry January or want to explore your relationship with alcohol further, here are some resources:
Cape Cod Resources:
- Barnstable County Department of Human Services’ Network Of Care (NOC) Service Directory – https://publichealth.networkofcare.org/barnstable-ma
Massachusetts Resources:
- Massachusetts Substance Use Helpline – 24/7 support, information, and referrals: Call 1-800-327-5050 or text “HOPE” to 800327
- Bureau of Substance Addiction Services (BSAS) – mass.gov/bsas
National Resources:
- SAMHSA National Helpline – 24/7 treatment referral: 1-800-662-4357
- Alcoholics Anonymous (AA) – aa.org
- SMART Recovery – Science-based support groups: smartrecovery.org
Apps and Online Support:
- Try Dry (official Dry January app)
- I Am Sober
- Reframe
- Sober Grid
The Bottom Line
Dry January offers an opportunity to pause, reflect, and potentially reset your relationship with alcohol. Whether you’re looking to improve your health, save money, break a habit, or simply see how you feel, committing to a month without alcohol can provide valuable insights.
Here’s to your health in 2026—however you choose to celebrate it!
Resources:
- Alcohol Change UK, Dry January Research
- National Institute on Alcohol Abuse and Alcoholism (NIAAA)
- Massachusetts Bureau of Substance Addiction Services
