January is the month of fresh starts and resolutions. New calendars. New sneakers. New vows to “exercise more,” “drink more water,” and “definitely go to bed earlier.” For many of us, it’s a time to consider a Dry January, a 31-day break from alcohol meant to reset habits, save a little money, and see how life feels without the nightly cocktail (or two).

Dry January is a (tariff-free) import from the UK which began in 2013. It was launched by a small not-for-profit called Alcohol Change UK with a mission “to change the conversation about alcohol.” An estimated 5000 Brits participated in the first Dry January that year.

Today, across the Atlantic, Dry January has officially gone mainstream. According to a CivicScience survey, 25% of American adults 21+ who drink alcohol did not do so in January 2024. Among adults 21-54, Dry January participation clocked in at about 33%!

This year, those numbers are expected to grow. The sober-curious movement is very real… and it’s not just fueled by fancy zero-proof cocktails.

What the science is saying (and why you’re hearing more about it)

In the past few years, health organizations have gotten clearer, and louder, about alcohol and cancer risk. Large, well-designed studies now show that even low levels of alcohol intake can increase the risk of certain cancers, including breast, mouth, throat, esophageal, and colon cancers. There isn’t a known “safe” threshold when it comes to cancer risk. Less alcohol is better, and it turns out, none is best.

That doesn’t mean everyone who has a drink is doomed. Cancer risk is a function of genetics and a ton of lifestyle factors. But it does explain why the old idea of alcohol being “heart-healthy” has largely fallen out of favor. The benefits once attributed to moderate drinking and later to the presence of resveratrol in wine, have been properly debunked. Upon further review, most positive results in previous “moderation” studies can be attributed to other lifestyle factors, like diet, exercise, and social connection, rather than to alcohol itself.

The upsides of a dry month

If you go back to the purpose of the original Dry January campaign “to change the conversation about alcohol,” it is easy to see why the idea is gaining momentum. A Dry January supports many common health-related New Year’s resolutions including the big three: better sleep, weight loss, more exercise and even increased mindfulness (see functional mocktails below).

Dry January works because we can look at it as a finite data-gathering exercise. We’re not making a lifetime decision. We’re just seeing how our bodies respond when alcohol is off the table for a bit. Many people report noticeable benefits after a few weeks without alcohol, including:

• Better sleep (often within the first week)
• Weight loss
• Improved mood and energy
• Fewer headaches and less reflux
• Lower blood pressure
• A clearer sense of their drinking habits (what’s social, what’s stress-related, and what’s just routine)

… and some possible downsides

Dry January isn’t risk-free, or right for everyone.

For people who drink heavily or daily, stopping suddenly can cause withdrawal symptoms like tremors, anxiety, nausea, rapid heart rate, or worse. That’s not something to power through. If alcohol has become something your body depends on, medical support matters.

There’s also the “February effect.” Some people white-knuckle January, feel deprived, and then rebound hard once the calendar flips, ending up drinking more than before. When alcohol becomes forbidden, it can take on an outsized role mentally.

And finally, there’s the social piece. Alcohol is deeply woven into how many of us connect with others. Feeling isolated or awkward can make a dry month feel heavier than expected.

Mocktails are having a moment!

One reason Dry January has gotten easier is that non-alcoholic options have gotten genuinely better. Bars and restaurants now offer thoughtfully made mocktails (not just juice in a fancy glass), and zero-proof spirits, beers, and wines are widely available in grocery stores. Mocktails are big business and getting bigger by the minute. The most provocative trend is the increased number of “functional mocktails.” These are designed to provide specific benefits like stress relief, focus, or relaxation, rather than just being sugary alternatives to cocktails. They offer sophisticated flavors using natural additions like herbs (basil, mint), spices (ginger, turmeric), and antioxidants (berries) for a delicious, health-forward experience without the hangover.

For many of us, having a good non-alcoholic option helps keep the social ritual (holding a drink, joining the toast, lingering at the table) without the alcohol itself. That alone can make a dry month feel less isolating and a lot more festive.

Dry January no longer means sipping club soda and sighing quietly. If you’re experimenting with less alcohol, upgrading what’s in your glass can make the whole thing feel less like deprivation and more like a choice.

A sustainable approach

If Dry January feels appealing, think of it as a reset, not a referendum. You might decide:

• You like how you feel and want to keep drinking less
• You want to drink, but more intentionally
• You prefer non-alcoholic options during the week
• You’re happiest skipping alcohol altogether

All of those outcomes are valid.

If you’re unsure what’s right for you, or if alcohol feels like it’s playing a bigger role in your life than you want, this is a great time to talk to someone.

Here’s to a new year that feels a little clearer, whatever that looks like for you.