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The holidays are a time of frivolity, socializing, and celebration—most of which usually comes with cocktails. Add that to our annual want of resolution, and you get ‘Dry January,’ a month of sobriety designed to function as a ‘new year, new me’ reset. “The holidays are filled with work events and family gatherings that tend to be alcohol-centric, and many people feel like they need a break after a heavily social time of year,” says Mike Russell, co-founder and CEO of Monument, an online treatment platform that allows participants to reassess their alcohol consumption on their own terms. “Many people look for clear ‘start lines’ when introducing new habits into their life, which makes a 30-day dry challenge at the beginning of a new year a particularly compelling time to quit drinking.”
According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 67 percent of American adults 18 years and older reported drinking within the past year, with just over 11 percent reporting alcohol use disorder (AUD) within the same timeframe. But as sober curiosity (and the availability of some seriously superior mocktails) becomes more commonplace, Dry January begins to seem like less of a challenge and more of a welcome, booze-free vacation.
Even if you don’t plan to live a life that’s entirely alcohol-free, the benefits of a one month respite are worthy of consideration, particularly after such a hectic time of year. “We believe that anyone can benefit from taking a step back and examining their relationship with alcohol, whether that means stopping completely for a while or just cutting back,” says Dr. George F. Koob, director of the NIAAA. “At the very least, taking a break gives a person a chance to evaluate their relationship with alcohol and cultivate alternatives for relaxing, socializing, coping, and more.”
The benefits of Dry January
One exciting thing about participating in Dry January is that the benefits might extend far beyond the 30-day mark. “Research shows that women who do Dry January drink less alcohol all year,” explains Katie Garry, CEO and founder of Seek, a company that offers at-home tests designed to help women monitor how alcohol affects their health. “For example, if you usually have around 10 drinks a week, doing Dry January will cut your annual drink count by over 30. In the near-term this may not feel like a lot, but in the long-term it can have huge clinical benefits–especially since women are more susceptible to alcohol-related conditions like breast cancer and heart disease than men.”
Even better, the benefits of taking a break from booze can be felt fairly quickly. “A lot of the benefits we experience from Dry January can happen as early on as week two, or, right around day eight or nine,” says Garry, who notes that this is when most people experience extra energy and better quality sleep. “A lot of women will also start to feel less bloated and notice their skin is more hydrated. I like to think of these early benefits as previews for what you’ll get if you make it through the full month.”
Aside from the physical and emotional benefits, you might even experience unexpected improvements in your relationships and finances. “I believe that Dry January’s enduring appeal lies in its simplicity and the tangible, immediate benefits it provides,” notes Dr. Natalie Feinblatt, a trauma and addiction recovery therapist based in L.A. “It encourages people to reassess their relationship with alcohol and often leads to a deeper understanding of its impact on their physical and mental health.” Here, a break-down of what you can expect.
For moderate to heavy drinkers, even a short-term detox from alcohol can improve weight, insulin resistance, and risk factors associated with cancer and cardiovascular disease (think: lower blood pressure). “Physically, abstaining from alcohol can lead to improved liver function, better hydration, and a more robust immune system,” says Feinblatt. “It often results in better sleep quality and increased energy levels, contributing to overall well-being.” Russell notes that an increase in energy (and a decrease in hangovers) also create extra space for exercise and self-care. “Additionally, alcohol is known for its empty calories and high sugar content, and cutting it out can result in weight loss.”
For those who love a timeline, Garry says that you can expect the magic to fully hit by the third week. “Right around day 21 is when we start to see more significant clinical benefits, including a healthier, more diverse gut microbiome, reduced brain inflammation, and a noticeable improvement in stress and anxiety levels,” she explains. “This is also when a lot of the most important health benefits start to kick in, such as improved liver function, reduced liver scarring and less plaque build up in the arteries.”
Drinking alcohol impairs brain function, interfering with communication pathways and affecting our mood. Once you become accustomed to an alcohol-free routine, expect a decrease in undue anxiety—and a boost in overall self-esteem. “Alcohol tends to exacerbate anxiety,” says Russell. “People often drink as a coping mechanism, and while this can initially help soothe symptoms of anxiety, once the initial effects of alcohol wear off it can spike again with more intensity than before.” Learning to cope sans beverages can lead to feelings of self-reliance and ultimately a more confident and in-control outlook on your life.
With improved bodily and mental health comes improved...everything. “Abstaining from alcohol can help you feel more capable of fulfilling all your various roles and responsibilities, which can have a positive impact on your personal and professional life,” says Russell. “You’ll likely find yourself being more productive at work, and more present with your loved ones.” Your wallet will thank you, too. “Tracking your cost savings from not purchasing alcohol over the course of the month can be a really motivating reason to continue to moderate or abstain even beyond the 30 days,” says Russell. “Many people are surprised to discover how much money they spend on alcohol each week, which is more apparent when those savings are back in their pocket after a dry month!”
How to do Dry January right
Before embarking on any life-improvement journey, it’s important to have realistic expectations. “One of the biggest mistakes I used to make when I tried—and failed at—Dry January was going into the month wanting to accomplish all of my health goals at once,” says Garry. “Instead of just cutting out alcohol, I also tried to eliminate sugar and junk food. This never worked for me.” To ensure you don’t meet the same fate, here are some tips for making Dry January a little easier.
Believing we can crush all our New Year’s resolutions at once is pretty common—and, a surefire way to guarantee that many of our well-intended lifestyle changes don’t stick. For that, we can blame dopamine: “When we drink alcohol, the brain releases the feel-good hormone dopamine,” Garry explains. “However, during the first few weeks of Dry January, our brains will still anticipate a massive dopamine release every time we do something that usually involves alcohol.”
In other words, it’s hard to match the dopamine hit we anticipate from drinking, so it’s helpful to plan ahead. “We recommend going into Dry January with three to five feel-good activities or foods that will also trigger a big dopamine release,” says Garry. “You should be able to easily access them any time you want to drink.”
To that end, if you just can’t bear the thought of not having a drink in your hand at parties and dinner, it’s a good idea to have a non-alcohol alternative on-hand. “Just because you aren’t drinking alcohol doesn’t mean your drinks—or you—have to be boring,” says Brooks Addington, CEO of alcohol-free sparkling beverage company Töst. “Dry January is a great time to experiment with beverage alternatives.”
Luckily, finding a tasty replacement has never been easier. From Lyre’s to Pentire to St. Agrestis, there are dozens of tasty—and chic—spirits alternatives available. “The vast majority of NA purchases are by people that are moderating their alcohol intake,” Addington notes. “By opting for a beverage alternative that is elevated yet versatile, consumers can stay motivated to achieve their health and wellness goals, while still enjoying themselves.”
Though it might take some trial and error to find a non-alcoholic option that works as a “dopamine swap” for your usual glass of wine or cocktail, there are some tricks to make it easier: “Make sure that the NA drink aligns with what you usually drink. For example, if you love red wine and hate beer, don’t try an NA beer just because it’s NA,” Garry says. “Chances are you won’t like it, which will make you less likely to reach for an NA option in the future.”
Same goes if you crave the relaxing or enlivening sensation that alcohol usually provides. In that case, Garry says “it’s worth looking into functional beverages” from brands like Curious Elixirs, Ghia, Kin Euphorics, or Hiyo, which all provide formulations that include mood-boosting adaptogenics, herbs, and nootropics. “You won’t feel as buzzed as you would from drinking alcohol, but it can still make it easier to drink less,” notes Gary.
Something else that can help you make it through the full month? Keeping track of your progress by noting any positive changes with a journal, calendar, or app. If you want to take it a step further, you can even track your alcohol health score by taking an Alcohol Health Test. “It gives you a score at the beginning of the month and at the end of the month when you re-test,” says Garry.
A caveat to the copious upsides of Dry January: “The abrupt cessation of drinking after chronic, heavy alcohol use can precipitate dangerous, even deadly, withdrawal,” Dr. Koob warns. “Depending on how much and how often a person drinks, withdrawal symptoms could include insomnia, restlessness, sweating, anxiety, nausea, seizures, and even death. So, if one has been drinking heavily for a long period of time, it is best to stop under the supervision of a medical professional.”
Even more casual imbibers would do well to call on their support networks as they ease their alcohol intake—and go easy on themselves, too. “Joining online communities or local groups participating in Dry January can offer peer support and accountability,” says Feinblatt, who also recommends informing friends and family of your decision in addition to replacing alcohol with appealing beverages (read: mocktails, or even sparkling water), sticking to your usual routine, staying busy, and setting clear, achievable goals. “Remember, Dry January is not just about abstaining from alcohol; it’s also an opportunity for self-discovery and building healthier habits.”
Should you need additional advice, call the Substance Abuse and Mental Health Services Administration hotline, which operates 24/7, 365 days a year, at 1-800-662-HELP (4357) for more information.
