Dry January and Beyond
- FibonacciMD
- Jan 5
- 5 min read
Updated: Jan 12
Dry January has evolved into a year-round movement as growing evidence shows that reducing—or eliminating—alcohol can lead to lasting improvements in physical and mental health.
by Mary B Grosvenor, MS, RD and
Dry January – pledging to abstain from drinking alcohol for the month of January – is a popular New Year's resolution. This challenge, which began in the United Kingdom in 2012, encourages participants to refrain from alcohol for the 31 days of January in order to reset their drinking habits.[1] It began as a public health initiative but is now a popular personal challenge taken up by millions of Americans.[2] However, in light of the World Health Organization’s Statement that no amount of alcohol is safe, many people are extending the goal of reducing alcohol consumption to beyond January and turning to non-alcoholic versions of traditional beers, wines, and spirits.[3]
Alcoholic Beverages
Alcoholic beverages include beer, wine, and distilled spirits, as well as beverages made with these. Chemically any molecule that contains an –OH group attached to a carbon atom is an alcohol, but ethanol is the type of alcohol we consume in alcoholic beverages. It is produced by fermentation, a process whereby microorganisms convert the sugars in fruits, vegetables, and grains to ethanol. Alcohol has been used for thousands of years as a beverage as well as in medicine and religious ceremonies; there is evidence that beer was brewed by civilizations in Mesopotamia starting around 4000 BCE.[4] Today we still consume alcoholic beverages at social gatherings, celebrations, and ceremonies.
How Alcohol Consumption Impacts Health
When consumed, alcohol is rapidly absorbed into the blood stream and distributed to all parts of the body. How alcohol affects health depends on the amount and pattern of drinking. Alcohol is a depressant so in the short term, low to moderate alcohol consumption has a relaxing effect and reduces inhibitions. But as the level of intake increases, alcohol can impair coordination, increasing the risk of injury from falls and drowning. It also affects judgment, leading to high-risk behaviors such as violence, driving while intoxicated, and having unprotected sex. Excessive intake over a short period of time can cause alcohol poisoning, which can disrupt breathing and heart function and lead to coma and death.[5]
In the long term, alcohol consumption contributes to high blood pressure, heart disease, liver cirrhosis, pancreatitis, and mental health disorders such as depression and anxiety. Even relatively low levels of intake are now linked to increased risk for cancers, including those of the breast, liver, colon, mouth, throat, and esophagus.[5] Long-term use also increases the risk of developing Alcohol Use Disorder, which is characterized by an inability to stop or control alcohol use despite adverse social, occupational, or health consequences. Alcohol Use Disorder affects the psychiatric and physical health of millions of Americans. In light of all these potential health impacts, recent research suggests that less alcohol is better than more, and no level of alcohol intake is risk-free. [6,7,8]
Benefits of Reducing Alcohol Consumption
Growing concern about the health consequences of alcohol, even at moderate levels, is fueling a reduction in alcohol intake. Currently about 54% of American adults say they drink alcohol, the lowest rate since tracking alcohol intake began in 1939.[9] A majority of U.S. adults now believe that moderate drinking is harmful to health. Younger adults are drinking less and are more likely to abstain. [10]
While avoiding alcohol is best, even just participating in Dry January provides health benefits that last way beyond January. Eliminating alcohol for just 31 days can result in improved sleep, mood, diet, and energy levels, and contribute to weight loss, and reductions in liver fat and blood sugar levels. Research indicates that those who participate in Dry January often continue to drink less alcohol even after the month ends. This sustained moderation can lead to lasting changes in drinking habits and overall health, including improved weight control and mental health and a reduced risk of heart disease, liver disease, and several cancers.[11] Even moderate reduction in alcohol intake, called Damp January, has been shown to have health benefits.
Keys to Reducing Alcohol Intake
Experts suggest that the success rate of reducing alcohol intake can be improved by setting clear goals such as completely eliminating alcohol or limiting intake to a specific number of drinks per week. Chances of success are also improved by enlisting support from friends and support groups, either online or in person. Having alcohol alternatives available can also improve success rates. Currently, non-alcoholic beer, wine, and distilled spirits, such as gin and whiskey, are readily available and recipes for mocktails made from these abound on the internet. The consumption of these products in the U.S. grew by 20 percent in 2023 and this high growth rate is expected to continue through 2028.[12] So, ring in a healthier New Year with a traditional non-alcoholic beverage or choose a mocktail made with specialty alcohol alternative.
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References
[1] Sober serious: alcohol-free drinks go mainstream Alcohol-free Drinks - Sober Serious - I by IMD - America. IMD business school for management and leadership courses. Published February 3, 2025. https://www.imd.org/ibyimd/2025-trends/sober-serious-alcohol-free-drinks-go-mainstream/
[2] Dry January: Giving up alcohol can mean better sleep, weight loss and more energy. news.
Published January 4, 2023. https://health.ucdavis.edu/news/headlines/dry-january-giving-up-alcohol-can-mean-better-sleep-weight-loss-and-more-energy/2023/01
[3] World Health Organization. No level of alcohol consumption is safe for our health. World Health Organization. Published January 4, 2023. `
[4] Hardy J. The Birth of Booze: Who Invented Alcohol and How It Shaped History? | History Cooperative. History Cooperative. Published December 25, 2023. https://historycooperative.org/who-invented-alcohol/
[5] CDC. Alcohol Use and Your Health. Alcohol Use. Published June 11, 2024.
[6] The Health Risks of Drinking Alcohol | Johns Hopkins Bloomberg School of Public Health. Johns Hopkins Bloomberg School of Public Health. Published November 18, 2025. https://publichealth.jhu.edu/2025/the-health-risks-of-drinking-alcohol
[7] World Health Organization. No level of alcohol consumption is safe for our health. World Health Organization. Published January 4, 2023. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
[8] Anderson BO, Berdzuli N, Ilbawi A, et al. Health and cancer risks associated with low levels of alcohol consumption. The Lancet Public Health. 2023;8(1):e6-e7. doi:https://doi.org/10.1016/s2468-2667(22)00317-6
[9] Saad L. U.S. Drinking Rate at New Low as Alcohol Concerns Surge. Gallup.com. Published August 13, 2025. https://news.gallup.com/poll/693362/drinking-rate-new-low-alcohol-concerns-surge.aspx
[10] Sanders L. Record number of Americans see moderate drinking as harmful: poll. AP News. Published August 13, 2025. https://apnews.com/article/drinking-alcohol-beer-wine-liquor-poll-health-091aa28c3375d30d728d48c628a9023a
[11] O’Connor R. Dry January: What Happens to Your Body After One Month Without Alcohol. Newsweek. Published December 6, 2025. Accessed December 29, 2025. https://www.newsweek.com/dry-january-what-happens-to-your-body-after-one-month-without-alcohol-11160907
[12] Escoffier. 2025 Alcohol and Beverage Trends: Key Statistics on What’s Pouring in Bars and Homes. Escoffier. Published January 24, 2025. https://www.escoffier.edu/blog/world-food-drink/alcohol-and-beverage-trends/