The trend of Dry January, which encourages individuals to abstain from alcohol for the month of January, is gaining traction, with millions of participants reported this year. A recent review of 16 studies published in the journal Alcohol and Alcoholism indicates that cutting back or eliminating alcohol consumption can yield significant health benefits, including improved mood, better sleep, and enhanced blood sugar and blood pressure levels.
As of 2025, the initiative, which began in 2013 as a challenge from the charity Alcohol Change UK, has grown from a mere 4,000 participants to a burgeoning movement embraced by approximately 21 percent of U.S. adults, according to a YouGov poll. This surge reflects a broader trend, as the Gallup organization found that only 54 percent of U.S. adults reported consuming alcohol, the lowest figure since its tracking began in 1939.
Research highlights that even brief periods of abstaining from alcohol can positively influence both physical and psychological health. Participants in Dry January reportedly experienced not only improved mood and sleep but also reductions in weight, blood pressure, blood sugar, and enhanced liver function. Notably, some studies included in the review suggested that simply reducing alcohol intake, termed “Damp January,” can also produce health benefits.
Megan Strowger, a postdoctoral research associate at the University at Buffalo and lead author of the review, emphasized the surprising breadth of health improvements linked to a month without alcohol. She noted changes in insulin resistance, blood glucose levels, and even cancer-related growth factors. Participants who did not fully abstain for the entire month still enjoyed mental well-being benefits a month later, as well as a decrease in drinking frequency and lower alcohol consumption six months post-Dry January.
Daniel Blalock, a medical associate professor at Duke University School of Medicine, commented on the findings, stating that even modest reductions in alcohol consumption lead to noteworthy health benefits. “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,” Blalock said.
Strowger views Dry January as an opportunity for individuals to reassess their relationship with alcohol, emphasizing its non-stigmatizing approach that highlights positive health outcomes rather than focusing on past drinking issues. She suggests that if complete abstinence feels daunting, individuals might consider Damp January, where the goal is to reduce consumption instead.
For those interested in tracking their drinking habits, George F. Koob, director of the National Institute on Alcohol Abuse and Alcoholism, recommends maintaining a record of drinking episodes and associated feelings. Digital tools, such as the Try Dry app, can simplify this process. Creating a supportive social environment can also bolster efforts to drink less, as engaging in activities like running can dissuade late-night drinking.
Researchers indicate that participating in Dry January can help individuals evaluate their alcohol consumption patterns and the effects on their well-being. “If you feel better when you’re not drinking, you should listen to your body, because it’s telling you something,” Koob pointed out.
As this initiative continues to resonate globally, it offers a compelling opportunity for individuals to reflect on their drinking habits and explore healthier lifestyles as they enter the new year.
