Dry January: what are the benefits and drawbacks?

What is Dry January?

Dry January is a campaign run by Alcohol Change UK, in which participants give up alcohol for the month.

What do the experts say?

1. Giving up alcohol for a month may aid weight loss and lower blood pressure

Dr Gautam Mehta, senior lecturer at the UCL Institute for Liver and Digestive Health

Dr Mehta co-authored a paper on the benefits of periods of abstinence such as Dry January. He says: “Our work has shown that a month off alcohol, in healthy individuals who usually drink at moderate to high levels, does lead to tangible health benefits. Our study saw a weight loss of around 2kg, a decrease in blood pressure of around 5 per cent, and improvement in diabetes risk of almost 30 per cent. We also noted large decreases in blood growth factors that are linked to certain cancers. However, we don’t know how long these benefits last, or whether they translate to long-term improvements in health.”

Dr Mehta’s notes, “At six to eight months after Dry January, the proportion of participants drinking at harmful levels decreased by about 50 per cent. It may be that participating in Dry January allows individuals to ‘reset’ their relationship with alcohol.”

2. Dry January may have short-term health benefits, but long-term drinking patterns are important, too.

Marcus Munafò, Professor of biological psychology at the University of Bristol

Professor Munafò agrees that periods of abstinence could be helpful, but highlights that cutting back over the whole year is also important.

“It’s worth bearing in mind that to have a real benefit on health, people should be drinking within recommended low risk guidelines across the whole year. Dry January might be a helpful way to re-establish control over your drinking, and could have some short-term benefits (a lot of people report sleeping better, for example), but it’s unlikely to have major long-term health benefits in itself.

“We also don’t know whether short-term abstinence affects long-term drinking patterns, but it’s possible. If people can use Dry January as a way of feeling more confident about managing their drinking, then that could translate to lower consumption overall across the whole year. However, it could also have unintended consequences – people might feel that they’ve ‘detoxed’ after a month of no drinking, and drink more than they otherwise would have done in subsequent months.”

3. Dry January may promote self-awareness around drinking behaviours

Ian Hamilton, lecturer in addiction at the University of York

Ian Hamilton says that Dry January may help drinkers to analyse their own habits and see where they could change them, but points out that it’s a difficult area to research.

“Overall, Dry January is a good initiative as it prompts people to think about not just how much they drink but what their relationship with alcohol is. For example, if you often drink to relax, it might get people thinking about alternative ways to relax rather than relying on alcohol.

“The problem with Dry January is that people who participate and do so successfully for a month are those that already drink in moderation. Even if people do feel they benefit from Dry January, it’s difficult to know whether this is solely due to cutting out alcohol, as people tend to do parallel healthy things like eat more healthily and take up exercise.”

4. More research is needed before we can say this is the best approach

Matt Field, professor in the department of psychology at the University of Sheffield

Professor Field points out that while the existing research into longer term effects on drinking patterns following Dry January seem promising, more robust studies are needed in order to determine whether it’s the best approach for people trying to cut down their alcohol intake. “The only way to find that out is to take a group of heavy drinkers who want to cut down, and randomise them to either abstain for a month, or try to cut down using a different approach, for example only drinking alcohol at weekends, or limiting consumption to a few drinks on each occasion.”

10 tips to get you through Dry January

If you’re planning to take part in Dry January, here are our practical tips to keep you on track.

1. Remind yourself of your ‘why’

At the outset make a list of all the reasons you’re doing this, as well as the benefits you expect to enjoy. Keep this list to hand and review it regularly throughout the month.

2. Do it together

Tell friends and family what you are doing and recruit a Dry January buddy, so you don’t have to do it alone.

3. Plan ahead

Make sure you have access to alternative, non-alcoholic drinks, both at home and at parties or gatherings. Useful options include alcohol-free beers or wines, kombucha, iced tea or a delicious shrub (a full flavoured cordial-like drink), such as our raw raspberry shrub.

4. Have ‘no’ at the forefront of your mind

Have a polite, but firm ‘no thank you’ rehearsed and ready to use. This might make it easier to say when needed and you won’t give in to peer pressure.

5. Schedule in some treats

Start from a positive perspective – Dry January may be a challenge but it’s not supposed to be a punishment. Make plans to meet friends, perhaps for coffee, at the gym, for a walk or run. As the month progresses schedule in some treats like a massage, a facial or new haircut.

6. Keep a journal

Keep a record of your experiences, as the month progresses. Look back regularly and check out how far you’ve come and how much you’ve achieved. This will help to keep you focused, and you’ll be able to feel proud of yourself.

7. Reflect on why you drink and how it makes you feel

Is it to help you relax at social events, to have fun, to help you deal with anxiety or does a glass of wine act as the full stop to your day? Whatever the reason, there are alternative ways to address these issues but it’s only by understanding your triggers that you can identify other ways to successfully deal with them.

8. Rely on ‘props’

If you’re used to having a wine glass in your hand, just fill it with your non-alcoholic beverage of choice – somehow drinks taste more special when drunk from a favourite glass.

9. Focus on the positives

As the month progresses consider how you’re feeling – are you sleeping better, is your waistband a little loser and have you got considerably more energy? Focus on these benefits and remind yourself of them regularly.

10. New beginnings

As the month draws to a close, plan your exit strategy. Will you revert back to your old drinking habits or create new ones? Remember just like a weight loss diet, any successful change involves planning for the longer term, so set yourself new goals, develop new routines and establish healthy drinking habits. Examples include restricting your drinking to social events only or limiting your drinks to no more than two.

Is there anyone who shouldn’t participate in Dry January?

All the experts agree that people who are physically or psychologically dependent on alcohol should seek advice from a health professional before they consider Dry January. This is because suddenly stopping drinking may cause withdrawal effects, which can be severe. If you’re concerned about your drinking or that of a loved one, speak to your GP.

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Do you participate in Dry January? Let us know how you feel and what secret you have for getting through the month, in the comments below.

This guide was updated on 5 December 2024 by Kerry Torrens.

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