If your New Year’s resolution is to cut back on or quit alcohol, Dry January is a great place to start, especially since you won’t be alone in giving up alcohol for the month. However, you may be wondering: Are there any health benefits that come with swapping alcoholic drinks for nonalcoholic beverages for only one month? We have good news: The answer is yes, and these are the following advantages you may experience from a wellbeing standpoint.

Please note: While Dry January can help you temporarily reduce your alcohol intake and improve your health, if you need help cutting back on drinking or think you might have an alcohol dependency, visit the National Institute for Alcohol Abuse and Alcoholism for additional resources.

Benefits of Dry January

It’s absolutely no secret that alcohol can take a toll on your body. Alcohol can affect virtually all of your organs, from your brain to your heart to, of course, your liver. Alcohol consumption is linked to certain cancers, suppressed immunity, digestive problems and more. 

Reducing or eliminating alcohol consumption can improve your health in many ways — but it might sound silly to give up alcohol for a month, because what can 31 days do? However, research suggests that taking short breaks from alcohol can do wonders for your health. 

If you try Dry January, you might experience: 

• Improved sleep
• More alertness and reduced daytime fatigue
• Fewer headaches 
• Better focus and productivity 
• Improved exercise performance 
• More good moods and fewer mood swings
• Weight loss
• Stronger immune system
• Increased hydration

Why do people do Dry January? 

People choose to do Dry January for a variety of reasons. You might consider trying Dry January if: 

• You’re trying to reach a health-related goal. For instance, avoiding alcohol may help you lose weight and improve physical fitness performance. 
• You want to reevaluate your relationship with alcohol. 
• You’ve been drinking more than usual lately and want to reset. 
• You’re supporting a friend or family member who wants to quit drinking alcohol.
• You just want to see how it feels to be sober for a month.

How to do Dry January

In theory, Dry January sounds simple: Just stop drinking alcohol, right? However, even people who reserve booze for special occasions might struggle to make it a full month with no alcohol.

Try these tips to make Dry January go smoothly: 

• Commit to the month with a friend (or a few). You can all help hold each other accountable. 
• Inform your friends and family that you’re participating in Dry January ahead of time, and keep reinforcing it so they know not to offer you drinks — because sometimes, saying “no” is the hardest part. 
• Stock up on non-alcoholic beverages (listed below) to enjoy in place of your favorite alcoholic beverages. 
• Choose different activities to fill the time you’d normally spend drinking. For example, instead of watching TV and drinking wine, try playing a board game, reading a book, completing a puzzle, calling a loved one or drawing a picture. Learning a new skill can help you stay occupied. 
• Invite your friends to non-alcoholic outings, such as hikes, craft sessions, movies or dinner dates.

Dry January precautions

If you think you might have an alcohol dependency, Dry January may not be the best route for you. While it’s admirable to recognize dangerous drinking habits and attempt to cut back, those with a dependency or addiction may experience withdrawal symptoms from cutting alcohol out suddenly and going cold turkey.

If you need help with your drinking habits, you should research addiction specialists in your area, find an Alcoholics Anonymous group near you, talk to your doctor or call a helpline.