Participating in Dry January can significantly improve physical and mental health. This month-long challenge, which encourages individuals to abstain from alcohol, has gained immense popularity since its inception in 2013, growing from just 4,000 participants to millions today. New research indicates that cutting back on alcohol can yield various health benefits, including better sleep, improved mood, and healthier blood sugar and blood pressure levels.
A recent review published in the journal Alcohol and Alcoholism analyzed 16 studies related to Dry January. The findings revealed that even a brief pause in alcohol consumption is associated with enhancements in both physical and psychological well-being. Participants reported a better mood, improved sleep quality, weight loss, and healthier blood pressure and blood sugar levels. Moreover, some studies highlighted benefits for those who engaged in a less restrictive approach, known as “Damp January,” where participants aim to reduce rather than eliminate alcohol intake.
Understanding the Origins and Impact of Dry January
The Dry January initiative was launched in 2013 by the charity Alcohol Change UK to mitigate “alcohol harm.” As of January 2025, a YouGov poll indicated that approximately 21 percent of adults in the United States planned to participate in the challenge. This aligns with a broader trend of reduced alcohol consumption; a 2025 Gallup poll found that only 54 percent of U.S. adults reported drinking alcohol, marking the lowest level since Gallup began tracking drinking behavior in 1939.
The increasing recognition of alcohol-related health issues has helped fuel this trend. In January 2025, the U.S. Surgeon General released a report highlighting that alcohol consumption can lead to seven types of cancer, including breast and colorectal cancers. Additionally, a study published in the BMJ Evidence-Based Medicine suggested that no amount of alcohol is safe concerning dementia risk.
Megan Strowger, a postdoctoral research associate at the University at Buffalo and lead author of the recent review, noted that the health effects of abstaining from alcohol extend far beyond the commonly discussed liver damage. The research uncovered surprising benefits from a mere month without alcohol, including improved blood pressure, insulin resistance, blood glucose levels, and even a reduction in cancer-related growth factors.
Strategies for Successful Participation in Dry January
Even participants who do not fully abstain for the entire month still reported notable health improvements. Follow-up studies indicated that they experienced decreased drinking frequency and lower alcohol consumption six months later. Daniel Blalock, a medical associate professor at Duke University School of Medicine, commented on these findings, stating, “Given that there weren’t huge reductions in drinking, it was impressive that they found some of those physical health benefits around lowered blood pressure and liver abnormalities.”
Strowger emphasized the importance of Dry January as a non-stigmatizing opportunity for individuals to evaluate their relationship with alcohol. “What really makes Dry January successful is its massive reach and unique, non-stigmatizing approach,” she explained. The focus is on positive health outcomes rather than on past drinking habits or issues of addiction.
For those hesitant to commit to full abstinence, Blalock suggested considering “Damp January” as a manageable alternative. This approach allows participants to reduce their alcohol intake without the pressure of complete abstinence, thus minimizing the risk of what is termed the “abstinence violation effect.” This phenomenon occurs when individuals who stray from their goal of complete abstinence respond by consuming more alcohol, thinking they have failed entirely.
To track progress, George F. Koob, director of the National Institute on Alcohol Abuse and Alcoholism, recommends maintaining a record of drinking habits and how they correlate with emotional states. Digital tools like the Try Dry app can simplify this process.
Creating a supportive social environment can also enhance the experience of Dry January. Joining community activities, such as a running club, may encourage individuals to think twice before drinking the night prior, promoting a healthier lifestyle. Exercise serves as a beneficial alternative for stress relief, reducing reliance on alcohol as a coping mechanism. Koob added, “Taking a walk clears your brain, and you come back and you don’t need that drink in order to relax.”
The researchers noted that attempting Dry January poses little risk for those who are “sober-curious.” Many find it easier to cut back during this designated month than at other times of the year. Engaging in Dry January often helps alleviate the stigma associated with wanting to drink less, as it encourages a collective movement toward healthier choices.
As Koob aptly summarized, “Dry January really helps you evaluate your relationship with alcohol.” This month serves as an opportunity for individuals to reflect on their consumption patterns and assess how they feel physically and mentally. If participants notice they feel better when abstaining, it is crucial to heed those signals from the body.