The booze-free month known as Dry January has surged in popularity, from just 4,000 participants when it launched in 2013 to millions of (at least short-term) teetotalers today. If you are considering giving up alcohol this January, you’ll be happy to hear that new research suggests it may bring you health benefits, including better mood and sleep, as well as lower blood sugar and blood pressure.
A review of 16 studies on Dry January recently published in the journal Alcohol and Alcoholism found that even a short pause in alcohol use is linked to improvements in physical and psychological health.
Dry January participants reported better mood, improved sleep and weight loss, and had healthier blood pressure, blood sugar and liver function. And several of the studies found participants experienced some benefits from simply reducing their drinking, also known as “Damp January,” rather than abstaining entirely.
Health effects of giving up alcohol
The tradition of abstaining from alcohol in January began in 2013 as a challenge by a charity, Alcohol Change UK, to reduce “alcohol harm.” In 2025, 21 percent of U.S. adults said they planned to participate in Dry January, a YouGov poll found.
Fewer people in the United States are drinking in general. About 54 percent of U.S. adults say they drink alcohol, according to a 2025 Gallup poll, the lowest that number has been since Gallup started tracking drinking behavior in 1939.
Alcohol use has been increasingly linked to health problems. In January, the U.S. surgeon general published an advisory report warning that alcohol can cause seven types of cancer, including breast and colorectal cancers.
And a 2025 study in the journal BMJ Evidence-Based Medicine suggested that no amount of alcohol is safe in terms of dementia risk.
“Alcohol affects far more aspects of our physical health beyond the commonly cited liver damage,” said Megan Strowger, a postdoctoral research associate at the University at Buffalo and lead author of the new review. (Strowger conducted this research during a postdoctoral fellowship at Brown University’s Center for Alcohol and Addiction Studies.) Strowger and her colleagues were surprised by the wide-ranging health effects of just a month without alcohol, including changes in blood pressure, insulin resistance, blood glucose, liver function and even cancer-related growth factors.
Even those who didn’t abstain for the full month reported health benefits such as better mental well-being a month later. They also had “decreased drinking frequency, reduced drunkenness, and lower alcohol consumption” six months later, two studies cited in the review found.
“Given that there weren’t huge reductions in drinking … I thought it was impressive that they found some of those physical health benefits around lowered blood pressure and liver abnormalities,” said Daniel Blalock, a medical associate professor in the department of psychiatry and behavioral sciences at Duke University School of Medicine, who was not involved in the review.
How to reduce your alcohol consumption
Strowger sees Dry January as a helpful opportunity. “What really makes Dry January successful is its massive reach and unique, non-stigmatizing approach; it focuses on the positive, accessible health outcomes of taking a break, rather than dwelling on participants’ prior drinking habits or issues of addiction,” she said.
Here are some ways you can limit your alcohol consumption:
Try Damp January
If you’re not quite ready to give up alcohol entirely this January (or for Dry July or Sober October), you might consider Damp January, “where the goal is to reduce consumption rather than attempt full abstinence, making the shift feel more manageable,” Strowger said.
“It helps prevent what we call the ‘abstinence violation effect,’ where if you fall off the wagon, you say, ‘Forget it, I might as well just get really drunk since I haven’t met my goal of complete abstinence,’” said Blalock, also a clinical research psychologist at Durham Veterans Affairs Medical Center.
Track your progress
Write down when you drink and how it makes you feel in a notebook, said George F. Koob, director of the National Institute on Alcohol Abuse and Alcoholism, or the Notes app on your phone. There are also digital tools such as the Try Dry app that make tracking your alcohol use simple, Strowger said.
Create an environment to drink less
Try creating a social environment that supports your goal to drink less, Blalock said. For example, if you join a running club for a Saturday morning run, you might be less inclined to drink the night before so you can wake up feeling fresh.
And while you certainly don’t have to join a running club, exercise is one of Koob’s go-to recommendations for drinking less. It can help you cope with stress, rather than relying on alcohol to take the edge off. “Taking a walk clears your brain, and you come back and you don’t need that drink in order to relax,” he said.
The researchers noted there’s also little harm in trying Dry January if you’re at all sober-curious — it may even be easier than trying to cut back on drinking at other times of the year.
Saying you’re participating in Dry January often reduces some of the stigma associated with wanting to drink less alcohol, because so many people do it and can relate to the desire to start the year off a little bit healthier, Blalock said.
“Dry January really helps you evaluate your relationship with alcohol,” Koob said. It may prompt you to pay more attention to how much and when you’re drinking, and how you feel the next day. “If you feel better when you’re not drinking, you should listen to your body, because it’s telling you something,” he said.
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