It’s not too late for a dry January to start 2025. Tips, tricks for surviving the month
With the start of 2025, some people are busy working on their New Year’s resolutions. Whether it’s hitting the gym, cutting back on caffeine or making new friends, it’s time to get to work making the new year amazing.
In recent years, an increasingly popular resolution in multiple countries is the concept of having a “dry January,” designating the month as a time to cut out alcohol.
There are references to intentional breaks from drinking throughout history, but the New Year’s resolution movement wasn’t officially referred to as “dry January” until 2013. That year, Alcohol Change UK solidified the concept as an official campaign, and the effort has been growing ever since.
If you’re taking part in dry January this year, here are some tips and tricks for your success, plus a reminder of the health benefits of giving your body a break from alcohol.
Benefits of dry January
To understand the health benefits of a dry January, Ryan Burk with a Kadlec primary care clinic in Kennewick said in a prior interview that it’s important to understand the impacts alcohol has on the body. Alcohol is a toxin that can be a massive strain on the body when consumed in excess.
When you consume alcohol, much of your body engages in the process of expelling the toxin. Your liver does most of the work, but your entire digestive system is impacted.
“Excessive amounts of alcohol for excessive periods of time can do a lot of damage to the liver and the body as a whole,” Burk told McClatchy. “Taking away that toxin gives the body a break.”
Rotonya Carr, head of gastroenterology at the University of Washington School of Medicine, notes that there is a general feeling of improved wellness.
“People simply report that they just feel better,” Carr stated in a UW Medicine press release. “Stopping drinking for just 31 days gives people more energy. They’re just not as fatigued. They sleep better. Their blood pressure improves, their cholesterol panels improve.”
Carr said that many people also experience weight loss.
How much is too much alcohol?
So, what is an excessive amount of alcohol? The National Institute on Alcohol Abuse and Alcoholism recommends no more than two drinks a day for men and one drink a day for women. The different limits are because male and female bodies process alcohol differently, according to the Institute.
Going beyond two “standard drinks” in a day can be considered excessive.
A standard drink, according to the NIAAA, contains about 14 grams of pure alcohol. This means the average 12-ounce beer, 5 ounces of wine and 1.5 ounces of distilled spirits are all considered one standard drink.
Research shows there are numerous health benefits from long periods of sobriety. It can be helpful for self-evaluation and to determine any dependency you may have on alcohol. Experts say that even “social drinkers” can form habits that keep the body dependent. You may not even notice a dependency as it forms, which is why a scheduled break can raise awareness.
“The objective of dry January is not long-term sobriety — it’s long-term control,” Richard Piper, CEO of Alcohol Change UK, previously told the Washington Post. “It’s about understanding your subconscious triggers, overcoming those, and learning how good it is to not drink. It gives you the power of choice for the rest of the year.”
Even if you aren’t dependent on alcohol, there are health benefits that have been observed in many participants of dry January, including:
- Weight loss
- Improved sleep
- Improved mood
- Better mental health
- Clearer skin
- Improved hydration
- Increased energy and focus
- Stronger immune system
- Decrease in factors that contribute to cancer, liver inflammation, insulin resistance, blood pressure and other health concerns
- A reduction in liver fat and blood sugar
Kadlec’s Burk clarified that abstaining from alcohol for a month doesn’t guarantee your liver will be “saved,” but it will likely benefit your health in the long run.
He said he has seen hospital patients in end-stage liver disease and cirrhosis. You can’t be put on a list for a liver transplant if you continue unhealthy drinking habits. Unfortunately, some people aren’t ready to change their drinking habits until it’s too late, Burk said.
That’s why medical professionals try to catch excessive drinking earlier, by measuring liver enzymes in standard labs. Someone with elevated enzymes might be asked to pull back or cut out drinking for four to six weeks to determine if drinking habits are the cause. In most cases, Burk says patients return with normal levels, showing the difference a month can make.
Tips for a successful dry January
With all of the potential health benefits in mind, how can you ensure a successful dry January? Experts have shared many tips and tricks. One of the most important is to expect bumps in the road — a slip-up doesn’t mean an unsuccessful dry January. Do your best to abstain for the month, but see the progress even if it isn’t a perfect attempt.
Another common suggestion is to make it social, invite others to take part and go through the month along with you. The “Try Dry” app allows you to track your progress and the money you save from staying sober, while also sharing updates with friends. Sharing the experience with those around you can also decrease chances of alcohol being offered to you.
Burk suggests replacing the unhealthy habit with a new healthy habit. When beginning dry January, drink a healthy juice or another drink each time you want alcohol. You may find yourself craving the juice before long. Or you can replace the habit with something more distracting, like a gym routine, practicing a sport or learning a new skill.
Other tips suggested include:
- Find a new favorite non-alcoholic drink.
- Create a non-alcoholic “mocktail” that’s similar to a favorite.
- Avoid temptation by removing alcohol from your home.
- Determine your triggers and manage them.
- Set goals for yourself and take notes regarding progress.
- Track money saved by abstaining from alcohol.
- Find new hobbies or interests to take up the time.
- Make a plan for denying drinks at events/social settings or bring your own options.
- Ease back into drinking once the month is over — don’t binge drink.
It is important to know the possibility of alcohol withdrawal is present whether or not you have a dependency. Alcohol withdrawal can be deadly if not properly responded to. Know the signs as you, or those around you, cut out alcohol during January.
Burk said withdrawal can occur in anyone whose body is used to getting excessive amounts of alcohol that suddenly stops.
Signs of alcohol withdrawal:
- Abdominal cramping
- Anxiety, agitation, irritability
- Dizziness
- Nausea
- Headaches
- Shaking, elevated heart rate
- Sweating
- Vomiting
These symptoms can be very dangerous and potentially lead to seizures. Seek medical help immediately if you suspect symptoms are related to alcohol withdrawal.
Dry-ish or damp January options
If you’re worried about alcohol withdrawal, not quite ready to commit to dry January or cannot completely cut out alcohol for whatever reason, there are still options. Just trimming back your alcohol consumption can have health benefits, and may make it easier to attempt dry January in the future.
In these cases, Burk suggests consulting with your primary care provider to create a plan for cutting back your alcohol consumption. Depending on your individual health background, they may suggest incremental cutbacks, a medication to manage withdrawal symptoms, or more supervised efforts. Know yourself and your habits to best advocate for what you need to accomplish this goal.
In recent years, there has been rising popularity in “damp January” or “dry-ish January” efforts. These allow participants to manage their own terms — whether they want to stop drinking on weekdays, drink only after 5 p.m., drink only low-calorie options or another goal, committing to the goal can make a difference.
You can track any goals you make with the Try Dry app or the Sunnyside app.
This story was originally published January 3, 2025 at 5:00 AM with the headline "It’s not too late for a dry January to start 2025. Tips, tricks for surviving the month."
