GUIDE

Dry January – An alcohol-free January with great benefits

May 25, 2025

Dry January refers to the challenge of consistently abstaining from alcohol for a month in January. What originally began as "Sober January" in Finland in 1942 was established as the "Dry January" campaign by the British organization Alcohol Change UK in 2014.

Since then, the idea has spread worldwide – in 2013, just 4,000 people took part, but by 2024, there were already over 215,000 participants. Dry January is also gaining popularity in Germany, which makes sense given our high per capita alcohol consumption (an average of 10.7 liters of pure alcohol per year). But why is it worth taking part in this alcohol-free challenge? In the following blog article, you'll learn everything you need to know about Dry January: from the best reasons and scientific findings on the effects of a break from alcohol, to tips for challenges and non-alcoholic drink alternatives, to what happens in your body week after week, how to participate successfully, and what comes afterward. Finally, we answer frequently asked questions – and give you a motivational boost along the way!

Quick overview

What is Dry January?

Why January of all times?

7 good reasons for a Dry January

What do studies and science say?

Typical challenges - and how to overcome them

Non-alcoholic alternatives: What to drink in Dry January?

FAQ: Frequently asked questions about Dry January

Conclusion: A month that can change your life
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What is Dry January?

Dry January is a health and awareness campaign that calls for people to go completely alcohol-free for a month – traditionally January. Many people start on January 1st to start the new year with a clear head after the boozy holidays. This modern movement was launched in the UK in 2014 by Alcohol Change UK , which even trademarked the "Dry January" brand name. Since then, the number of participants has grown rapidly every year – a sign that more and more people are questioning their drinking habits and want to try a healthier lifestyle.

At its core, Dry January isn't a competition, but a personal resolution. Anyone can take part, regardless of age or drinking habits. Friends, family, and colleagues often motivate each other and share their experiences. There are now official websites and apps (such as the Try Dry app from Alcohol Change UK) as well as social media platforms where participants can exchange ideas. Charity campaigns and community events are also organized around Dry January, particularly in countries like the UK and the US. But whether you officially register or quietly abstain, the rule is: no alcohol for 31 days.

Why January?

January is a good starting point because it represents new beginnings. Many people make New Year's resolutions to live healthier lives. After the often alcohol-fueled holidays (keyword: New Year's Eve champagne), the challenge of staying sober for four weeks comes at just the right time. Of course, you can start an alcohol-free month at any time—be it during Lent or any other month. But participating collectively in January creates a special sense of community: You know that many others around the world are going through the same experience at the same time. This motivates and connects.

In short: Dry January is the self-experiment of going 31 days without beer, wine, champagne, etc., to do something good for your body and mind. We'll take a closer look at the specific positive changes that occur.
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7 good reasons for a Dry January
  1. Better physical health: Your liver finally gets a boost. Without the constant catabolism of alcohol, it can begin to regenerate – damaged cells are replaced, and fat deposits can be reduced. Your cardiovascular system is also relieved: Alcohol raises blood pressure, so abstaining from it often leads to a lower blood pressure. In the long term, this reduces the risk of cardiovascular disease.
  2. Deeper sleep & more energy: Alcohol disrupts the natural flow of energy. People who go to bed sober at night tend to sleep more peacefully and restfully. After just one week of abstinence, many report improved sleep quality and clearer concentration during the day. Without a hangover, you'll start the morning feeling refreshed and have significantly more energy during the day for work, hobbies, and family.


  3. Weight loss: Alcohol provides a lot of empty calories – 1 gram of alcohol contains almost as many calories as fat. Alcohol also increases cravings for fatty foods. If we avoid it, we automatically consume fewer calories, and this can be seen on the scales. Many Dry January participants find that the pounds fall off more easily. In a study by the University of Sussex, 58% said they lost weight during Dry January. Moderate weight loss can be seen, especially in problem areas like the stomach, because the liver focuses on burning fat instead of alcohol.


  4. Better skin: Alcohol dehydrates the body, leaving skin pale and dry. Chronic consumption promotes wrinkles, redness, and blemishes. Even a few weeks without beer, wine, and the like can result in a visibly improved complexion. Your skin will appear more hydrated, fresher, and you'll get that certain "glow" because your body can detoxify itself better and your fluid balance normalizes.


  5. Stable mood & mental clarity: What may surprise many: Giving up alcohol can improve your mental state. While alcohol may lift your mood in the moment, in the long run it can promote depression. Without alcohol, brain metabolism normalizes – mood swings and feelings of anxiety decrease. Many report a feeling of mental clarity: They feel more balanced, less irritable, and better able to cope. Overall, not being constantly influenced by the ups and downs of alcohol increases your well-being.


  6. Social benefits & self-confidence: A month without alcohol shows you that you can still have fun when you're sober - whether that's at parties, eating with friends, or just relaxing. You'll learn to say "no" without feeling left out. Going alcohol-free at a party for the first time may be strange, but it gets easier each time. Many participants feel proud and a sense of achievement at the end (87% felt a sense of achievement in a survey). This increased self-confidence and the experience of being able to function socially without a drink will help you make more conscious decisions about when and how much you want to drink in the future.


  7. Save money: Alcoholic drinks cost money – whether it's expensive cocktails at the bar or a regular bottle of wine. Not drinking for a month is also easy on the wallet. Many people are amazed at how much they save in just four weeks. According to the Sussex study mentioned above, 84% of participants saved money during Dry January. You can instead invest this extra budget in something nice – or in high-quality non-alcoholic drinks, which are often significantly cheaper than alcoholic beverages.

Conclusion: The motivation for Dry January is different for everyone – some want to live a healthier life, others want to prove something to themselves or simply feel the difference. However, the reasons mentioned above show that almost everyone can benefit: physically, mentally, financially, and socially. Even if not everyone experiences the same effects, most report feeling "reborn" after four weeks without alcohol – more rested, lighter, clearer-headed, and proud of themselves.
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What do studies and science say?

The positive reports on Dry January are backed by scientific findings. Research clearly shows that even a temporary abstinence from alcohol brings noticeable health benefits. Here's a look at some of the findings from studies and medical research:

  • Measurable health improvements: A highly regarded study by University College London in 2013 had a group of test subjects abstain from alcohol for a month and compared them with those who continued to drink. The results were impressive: the liver fat percentage of those who abstained fell by an average of 15% (in some even almost 20%) - a clear indication that the liver was beginning to regenerate. In addition, their blood sugar levels fell by around 16% on average, which signals a lower risk of diabetes. These improvements occurred within just 4-5 weeks without alcohol and show how quickly the body can recover.

  • Improved health and well-being of participants: A large-scale study by the University of Sussex examined thousands of Dry January participants in 2019. The results: Over 70% slept better, around 80% felt mentally in control of their drinking, and 84% saved money. Many also reported increased concentration and better general health after the month without alcohol. Another finding: Even those who don't completely "stick to" Dry January still benefit. Many participants who gave up early still significantly reduced their alcohol consumption afterwards – so the attempt alone made a difference.

  • No compensatory drinking binges, but less alcohol in the long term: A frequently expressed concern is that after a January of abstinence you could “catch up” on everything in February and then drink even more. The data speaks against this. According to the Sussex study, the participants drank significantly less alcohol six months later than before January. An earlier study with Dry January participants found a similar result: six months after the campaign, 72% had reduced their excessive drinking episodes and 4% even remained completely abstinent. There is no increase in binge drinking afterwards; instead, most people find a new balance in their relationship with alcohol. Experts put this down to increased self-efficacy - people have learned that they can get by without alcohol and they maintain this confidence.

  • Support from public health organizations: Health authorities advocate Dry January as a sensible approach. Public Health England, for example, emphasizes that an alcohol-free month helps many people redefine their relationship with alcohol and switch to more moderate consumption. In Germany, the Federal Center for Health Education (BZgA) advises using campaigns like Dry January to critically reflect on one's own drinking behavior. Since it is known that alcohol is a cell toxin from the first drop, a longer break can help reduce risk factors for numerous diseases (from high blood pressure to cancer).

  • Long-term effects of reduced consumption: Those who keep their alcohol consumption low after Dry January can reduce their health considerably. Studies have shown, for example, that people who consistently drink little or no alcohol have up to a 20% lower risk of cardiovascular disease. The liver also benefits: it has an enormous ability to regenerate as long as there is no constant supply of alcohol. The risk of alcohol-related liver damage drops significantly, as does the risk of certain types of cancer that are linked to alcohol consumption. While such statistics refer to a general alcohol-free lifestyle, every month you spend sober contributes a little.

Typical challenges – and how to overcome them
Herausforderung Wie du sie meisterst
Soziale Verlockungen Sag frühzeitig Bescheid, dass du nicht trinkst. Übe, freundlich aber klar Nein zu sagen – z. B. mit einem einfachen „Für mich bitte nur ein Wasser heute“. Echte Freunde respektieren das.
Gewohnheiten & Trigger Erkenne typische Situationen (z. B. Wein beim Kochen) und ersetze sie bewusst – z. B. durch Tee, Mocktails oder einen Abendspaziergang. Neue Rituale helfen, alte zu lösen.
Emotionale Herausforderungen Setze auf bewusste Entspannung – Sport, Lesen, Meditation, Baden. Ungewohnte Gefühle sind normal und vergehen mit der Zeit. Du findest neue Wege, dich gut zu fühlen – ganz ohne Alkohol.
Physische Entzugserscheinungen Kopfschmerzen, Schlafprobleme oder Reizbarkeit können vorübergehend auftreten. Viel Wasser, Bewegung und Schlaf helfen. Bei starken Beschwerden: ärztlich abklären lassen.
Motivationsloch um Woche 2–3 Halte deine Fortschritte fest (z. B. in einem Mini-Tagebuch). Belohne dich bewusst für jede Woche. Denk daran, wie weit du schon gekommen bist – und was sich bereits verbessert hat.

Tips to persevere:

  • Find fellow campaigners: Together we can do it. Ask friends, your partner, or colleagues if they'd like to join in. You can exchange ideas and encourage each other.
  • Create alcohol-free zones: Ban alcohol from the house so there is no temptation. Temporarily move the bar out of sight at home.
  • Find a substitute: Always have tasty non-alcoholic drinks on hand that you really enjoy. This way you won't feel "deprived" but can consciously treat yourself (see the next section for ideas!).
  • Focus on the positive: Concentrate on yourself. Enjoy the clear morning feeling without a hangover, the deeper sleep, and the extra productivity. Remember: every day without alcohol is a win for your health.

Don't get discouraged if things get difficult at times. Remember why you're doing this and how proud you'll be at the end. And if you do slip up, don't give up right away (more on that in the FAQ). The bottom line is: With a little planning, support, and positive substitutes, you can manage Dry January and emerge stronger!

Non-alcoholic alternatives: What to drink in Dry January?

No champagne toasts, no beer at football matches, no cocktails at girls' nights – does Dry January mean giving up on enjoyment? Not at all! Fortunately, we live in a time where there are more delicious non-alcoholic alternatives than ever before. You can toast and enjoy all January long – just without the alcohol. Here are a few ideas for what to drink during Dry January :
Kategorie Beschreibung
Alkoholfreie Biere Vom Pils bis zum Weißbier – fast jede Brauerei bietet 0,0 % Varianten an. Geschmacklich stark verbessert, ideal für den Feierabend oder gesellige Runden, wenn man etwas „Bieriges“ in der Hand haben will.
Alkoholfreier Wein & Sekt Ob Rot, Weiß oder Rosé – entalkoholisierte Weine und prickelnde Champagner-Alternativen wie French Bloom oder Thomson & Scott Noughty zeigen: Premium-Genuss geht auch ohne Alkohol. Perfekt zum Anstoßen bei besonderen Anlässen.
Alkoholfreie Spirituosen Gin, Rum & Co. in „virgin“-Versionen – mit 0 % Alkohol, aber vollem Aroma. ISH Spirits bietet elegante Alternativen für klassische Cocktails wie Negroni, Mojito oder G&T – ganz ohne Promille.
Mocktails & Ready-to-Drink Cocktails Ob Virgin Mojito, No-Groni oder Kombucha – alkoholfreie Drinks sind heute kreativer denn je. Besonders praktisch: ISH Ready-To-Drink Cocktails – perfekt gemixt, sofort servierfertig. Viele Bars bieten zudem Mocktail-Karten – einfach mal danach fragen.

Bottom line: During Dry January, you don't have to give up anything – except alcohol itself. Whether for a toast, as an aperitif, or as a leisurely end to the day: reach for non-alcoholic alternatives that you enjoy and enjoy. You might even discover your new favorite drink this month! And along the way, you'll get a sense of which drinks and rituals you really liked because of the alcohol – or simply because of the taste and habit. This can also help you make more conscious choices in the long run. So: cheers – with a non-alcoholic drink in hand, of course!
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FAQ - Frequently asked questions about Dry January

Do I really have to go completely to 0% alcohol, or are small exceptions allowed?

The idea of ​​Dry January is to avoid drinking alcohol altogether, giving your body and mind a complete break. This is the only way to experience the full benefits and also break old habits. Small exceptions ("Oh, a beer on the weekend won't hurt...") would dilute this experiment—so try to stick to it. If you do slip up (e.g., because you gave in at a party), that's no reason to give up!

Simply continue alcohol-free the next day. Simply participating in the challenge will have an impact, even if you don't stick to it 100% perfectly – studies show that even those who quit early drink significantly less afterward than before. So, the important thing is not to give up right away, but to keep going. Your body will forgive you even a short break as long as you stick with it.

Isn't such sudden alcohol withdrawal unhealthy? What about heavy drinkers?

For most people, abstaining from alcohol for four weeks is completely safe—in fact, it's very beneficial to your health. However, if you've been consuming large amounts of alcohol daily and are possibly physically dependent, an abrupt stop can actually be risky. Severe alcoholics can suffer life-threatening withdrawal symptoms if they quit without medical supervision. In such cases, you should only do Dry January with medical supervision or seek professional help first. For everyone else, the body usually copes well with abstinence from alcohol. Minor symptoms (sleep problems,

Headaches are common, but temporary. If you're unsure, talk to your doctor beforehand. Otherwise, you can rest easy—your body will gratefully accept it.

Does a month of abstinence actually do anything? Isn't a glass of wine a day actually healthy?

Yes, one month makes a difference! As described in this article, many health parameters improve after just a few weeks – from liver fat to blood pressure to sleep. You feel more alert, fitter, and often happier. There's a saying, "A glass of red wine a day is good for the heart," but that's been debunked. Recent studies show that no level of alcohol is truly healthy – even small amounts increase the risk of disease over the long term. Moderate consumption (max. ~1 small glass for women, ~2 beers per day for men) is considered relatively low-risk , but not beneficial to health . Therefore, it can be said that every phase without alcohol is positive. Of course, a whole year of abstinence would be even better than just one month. But even this "dry" month helps your body recover and sends a message against daily habitual drinking. Many people experience so many benefits afterwards that they reduce their consumption in the long term – and that is definitely a health benefit.

Will Dry January cause me to completely lose my ability to drink?

Your alcohol tolerance actually decreases when you go without drinking for a while—which is actually a good thing. It means your body is no longer used to the regular dose of toxins. When you start drinking again after Dry January, you might notice that you get drunk more quickly than before. But that shouldn't be a reason to try to "retrain" your old drinking ability. On the contrary: Be happy that you seem to be able to get by with less alcohol.

Be aware of this change in tolerance and ease into it if you're drinking again in February. Many people decide to drink less and less often afterward based on this experience. The fear that you'll automatically get drunk after a month of abstinence is unfounded – studies show the opposite: Dry January participants drink less afterward than before. So don't be afraid of the lower tolerance. It's a sign that your body has recovered.

Can I do Dry January in another month?

Absolutely! While "January" is in the name, the concept can be applied any time. Some people opt for Lent (between Carnival and Easter), for example, for an alcohol-free period. Others choose any month that suits them best – the important thing is that you really stay abstinent for a continuous period to notice the effect. January is popular because it's a time for New Year's resolutions, and many start them together. But if you only discover the idea in February or want a reset in July after vacation: go for it! Your body doesn't differentiate whether it's January, June, or November. What's important is the conscious decision to temporarily abstain from alcohol. You can do it several times a year.

Some jokingly refer to it as "Dry July" or "Sober October"—basically the same thing. Every month without alcohol is a win.
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Conclusion: A month that can change your life

Dry January may at first glance be "just a month without alcohol" – but as we've seen, there's much more to it than that. It's a journey of self-discovery and renewal. You give your body a chance to recover, and it will thank you with better health, more energy, and a truly good feeling. You'll experience firsthand that you don't need alcohol to be happy, celebrate, relieve stress, or be sociable. This knowledge is priceless because it takes away alcohol's perceived power over your well-being.

Maybe you were skeptical at first about whether you could do it. But now you have – at least mentally – all the important information and tips to master Dry January. Imagine how proud you'll be on January 31st (or whatever date your personal alcohol-free month ends) when you can say: I did it! This sense of achievement can inspire you in other areas of your life as well. And who knows, maybe you'll discover entirely new hobbies, taste experiences (have you found your favorite mocktail yet?), or even get to know yourself a little better during this time.

Finally, a motivating thought: It's only 31 days—but the effects can last far beyond that. You invest a month in your health, and the dividend is a happier, fitter, and more aware you . Many report that Dry January has had a lasting, positive impact on their relationship with alcohol—they feel more health-conscious, more self-determined, and simply more comfortable in their own skin. And even if you return to drinking in moderation afterward, you'll see it with completely different eyes.

So, what are you waiting for? Give Dry January a try – it's the perfect opportunity to learn something new about yourself and give your body a well-deserved break. With that in mind, cheers (with a delicious non-alcoholic drink) to a successful, sober month and a healthy new year! You can do it – and you won't regret it.

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