Yes, it’s that time of the year again: deciding whether or not to do dry January.
The annual 31-day challenge is upon us and this time, an impressive 15.5 million Britons are planning to kickstart 2025 with an alcohol-free month.
Dry January has grown in popularity since the campaign was launched by Alcohol Change UK in 2013. These days, it often seems like most people swear off alcohol for the month — and with good reason
From boosting your health to improving your bank balance, taking four weeks off drinking has plenty of benefits…
What is dry January?
Alcohol Change UK organises the “dry January” programme, in which participants abstain from alcohol for the entire month. The goal is to help people reset their relationship with alcohol after the festive season, improve their health, and raise awareness of alcohol-related issues.
Other charities, including Cancer Research UK, organise similar events such as the Dryathlon.
What are the benefits of dry January?
Giving up alcohol for a mere 31 days has many benefits — particularly for your health.
Reduced diabetes risk and weight loss
Dr Gautam Mehta, a senior lecturer at UCL’s Institute for Liver and Digestive Health, said: “Our study saw a weight loss of around 2kg, a decrease in blood pressure of around five per cent, and improvement in diabetes risk of almost 30 per cent.
“We also noted large decreases in blood-growth factors that are linked to certain cancers. However, we don’t know how long these benefits last, or whether they translate to long-term improvements in health.”
Giving your liver a break
Four weeks without an alcoholic drink can substantially reduce liver “stiffness” – an early sign of liver disease – as well as leading to a 15 to 20 per cent reduction in liver fat production.
If your liver is already damaged from drinking, then just a few weeks out from doing so can give it much-needed to heal and repair too.
Lower blood pressure
Research has also found just four weeks without alcohol can result in reduced blood pressure and heart rate.
Reduced cancer risks
A study published in The Lancet Oncology estimated that 4.1 per cent of new cancer cases in 2020 were caused by alcohol consumption – and that the “level of consumption that minimises health loss is zero”.
Improved sleep
While you might often feel as though you’ve had a solid night’s sleep after just a few drinks (or a big night out), this is rarely the case as alcohol actually disrupts your regular sleep cycle.
A study published in early 2024 found that after completing dry January, 34 per cent of people reported an overall improvement in sleep, with 23 per cent saying they experienced more unbroken sleep.
Things in this department might get worse before they get better, though. If you’re used to using alcohol to help yourself drift off, you may find that without it, you’re more sensitive to noise, nighttime jitters and even sweats.
“Embarking on Dry January brings about a roller coaster for sleep, with initial challenges gradually giving way to long-term improvements,” notes The Sleep Charity. “Understanding these shifts and implementing expert tips can help navigate the unexpected twists in your sober slumber journey.”
Improved mental health
Dr Fiona Sim, a former GP and medical advisor to Drinkware, previously told the Standard: “Alcohol is associated with symptoms of anxiety and depression.
“In people who drink regularly and heavily, alcohol can cause your memory to be impaired and may put you at increased risk of severe mental illness
“With long term drinking, memory loss can be serious. When you stop drinking, your risks are reduced but if the damage has already been done to your brain cells, not all the harm can be reversed.”
Better skin
Charity Alcohol Change UK highlights how a person’s skin may begin to improve once they pause drinking.
Its website explains: “Alcohol reduces the production of anti-diuretic hormone, so you lose water and sodium more quickly. This is the sworn enemy of soft, plump, peachy skin. A few weeks off alcohol should lead to a reduction in facial redness, and see the size of facial pores diminish too.”
Saving money
It’s not just your body that will thank you for a month off the booze. Your bank balance will be pretty happy too.
People who took part in dry January 2024 saved an average of £118, according to Alcohol Change UK.
Who shouldn’t do dry January?
Experts unanimously agree that before committing to dry January, those who are physically or psychologically dependent on alcohol should consult a healthcare provider. This is due to the possibility of severe withdrawal symptoms if you suddenly quit drinking.