Tips for a Successful Dry January

To some, the prospect of going 31 days without alcohol may be as appealing as hurtling down a snowless Vermont ski trail -- a long, bumpy ride. Yet, thousands of Vermonters are choosing to participate in Dry January because of the many health benefits it provides.

People who’ve taken the month-long break from drinking alcohol say it helped both their physical and mental health. They felt better, slept more soundly, and lost weight. Temporary abstinence also improved their mood, energy levels, and ability to concentrate.

In this article, we’ll discuss the concept behind Dry January, some reasons why you should give it a go, and provide tips to help you succeed. We also have a mocktail recipe for you to try when you want to fill your glass with something non-alcoholic.

What is Dry January?

The idea of going an entire month without a sip of beer, wine, or liquor gained popularity after Emily Robinson of London, England, decided to forsake alcohol during January to help her train for a February half marathon. Emily found that during her short-term sobriety she lost weight, slept better, and had more energy.

Emily’s friends were curious about what it was like to give up drinking for an entire month. As she talked about her experience, the Dry January concept was born. Emily took the idea to Alcohol Change UK, an organization that advocates for reduced alcohol consumption. The first Dry January campaign was held in 2013 with 4,000 participants. During the decade since, it has grown into a global event with millions of people taking part. In the U.S., it’s estimated that about 15 percent of adults participated in 2023.

Reasons to Participate

Can abstaining from alcohol for just one month make a difference? A study published in the British Medical Journal found that it can produce significant results.

Researchers studied two groups of volunteers. One group abstained from alcohol for a month, while the control group continued drinking as usual. Researchers then measured changes in study participants’ bodies. They found that the people who gave up drinking had:

• Reduced risk of Type 2 diabetes
• Lower blood pressure
• Lost 4.5 pounds, on average
• Improved cholesterol levels
• Reduction in cancer-related growth factors

Researchers also found that more than six months later, the people who temporarily gave up drinking were still consuming less alcohol.

There’s anecdotal evidence of other benefits. A survey of Dry January participants found that:

• 70 percent said they slept better
• 66 percent said they have more energy
• 86 percent saved money
•  65 percent noticed generally improved health

Tips for Success

If you’d like to participate in Dry January, here are some things you can do to make it easier and more successful.

• Use the app. Alcohol Change UK has published Try Dry, the official Dry January app, on Google Play and the Apple App Store. The app helps you track progress, monitor your wellbeing, and set goals. Alcohol Change UK says people who use the app double their chances of success.
• Make a list. Reflect on why you are participating in Dry January and make a list of the benefits you’d like to achieve. You can rank their importance if you want. During the month, pull out the list from time to time to remind yourself why you’re doing it.
• Avoid temptation. Remove all alcohol from your home and keep it out during the month. When you go to a party or visit someone in their home, bring non-alcoholic drinks with you.
• Practice saying no. If you are going someplace where alcoholic drinks are available, have a plan for how to avoid them. Practice politely saying no if someone offers you an alcoholic drink. You could have a reason ready, and also have the names of a few common non-alcoholic drinks in mind to request instead.
• Challenge a friend. Getting your friends involved makes Dry January more fun, gives you motivation, and provides social support. Posting on your social media is one way to get others on board. Making a friendly wager can make it more exciting. For example, put a dinner out at stake.
• Explore non-alcoholic drinks. Finding some new favorite non-alcoholic drinks can help you break old habits. Check out the mocktail recipe at the end of this article for one idea.
• Avoid triggers. Instead of going to a bar in the evening, find other activities like taking in a movie or going for a walk. At home, replace the habit of having a beer or glass of wine after work with another activity that will boost your mood and help you relax, like a workout.
• Keep a journal. As the days and weeks go by, keep track of how you are feeling. Write down if you are sleeping better or have more energy. Also track how much money you’ve saved. Noticing the benefits will give you an incentive to keep going.
• Stay busy. Planning a series of fun activities will give you things to do and help make the month go by faster. Use the money you’re saving from not drinking to finance other activities, like taking a class or going to a new restaurant.
• Set a reward. To motivate yourself to finish January alcohol-free, set a reward to give yourself. For example, put a picture of something you want to buy where you’ll walk past it every day. That will be a constant reminder of the reward you’ll receive for your accomplishment.

Damp January

If going completely dry in January sounds too daunting, there is a less difficult version you can try. Participating in Damp January gives you an opportunity to cut back without abstaining completely.

During Damp January, try lower alcohol drinks rather than your usual full-strength beverages. Low-alcohol wines and beers are available in stores, and there are many recipes for low-alcohol cocktails on websites, like Food & Wine.

Other ways to participate in Damp January are:

• Only drink on special occasions, like at a birthday party
• Declare certain days as dry days
• Reduce the number of drinks you have in a day

While you may not enjoy all the benefits of Dry January, participating in Damp January can help you feel better and learn new ways to manage your alcohol consumption. 

Mocktail Recipe

If you are looking for a tasty non-alcoholic beverage to try during Dry January, here is a mocktail recipe submitted by Brendan McGrail, one of our communications specialists here at Blue Cross Vermont.

Ingredients:

1 oz. lime juice

1 oz. blood orange

1/2 oz. basil simple syrup. Make at home by boiling 1 cup of water with a cup of sugar -- with some fresh basil and lime peel. Once boiling, let steep covered and off heat for an hour, then strain and put in a container.

2 oz. sparkling water

Directions:

Using a cocktail shaker, muddle a few cucumber slices with a lime wedge and some fresh basil.

Add the juices, syrup, and ice, then shake until nice and cold. Strain over fresh ice and top with sparkling water. Garnish with basil and cucumber.