Dry January: Refresh Your Mind, Body, and Wellness in 31 Days

January is here, and with it comes a fresh start. For millions of people, that means diving into Dry January—a month-long break from alcohol. Whether you’re doing it to reset after the holidays, improve your health, or just see what life feels like without your usual glass of wine, this movement has grown into an empowering tradition for so many.

Let’s take a look at where Dry January came from, why it’s so popular, what it can do for your body and mind, and how to make it easier (and fun!). We’ll also chat about why cutting back on alcohol is especially helpful for women navigating perimenopause and menopause. Oh, and don’t worry—I’ve got you covered with some healthy mocktail ideas too!

How Did Dry January Start?

Dry January kicked off back in 2013, thanks to a UK charity called Alcohol Change UK. Their idea was simple: give people a chance to hit pause on drinking after all the holiday indulgence and kick off the new year on a healthier note. The first year, about 4,000 people joined. Fast forward to today, and Dry January has taken off around the world. Millions of people now participate every year, using it as a chance to reflect on their habits and see the benefits of skipping alcohol.

The beauty of Dry January is that it’s for everyone. You don’t need to give up alcohol forever; it’s more about hitting the reset button, taking a breather, and maybe finding some new habits (or niyamas) along the way.

Why Is Dry January So Popular?

If you feel like everyone’s talking about Dry January, you’re not wrong. It’s become a huge movement, especially as people rethink their drinking habits and embrace wellness trends. In 2022, a survey found that about 19% of U.S. adults participated, with Millennials and Gen Z leading the way.

Another big reason for its popularity? The rise of non-alcoholic drinks. There are now so many fun and delicious alcohol-free options, from sparkling waters to fancy mocktails and even booze-free wine and beer. This market is booming—by 2028, it’s expected to hit $43 billion. Bottom line: going alcohol-free has never been easier or more socially acceptable. (Full disclosure though – it’s not easy.  I personally drink a fraction of what I once did; now only a couple glasses of wine weekly, and my hubs drinks extremely rarely now.  And still, January 2024 was the first time I found Dry January easy to do, without it feeling like a sacrifice, and I’ve been doing dry January with varying amounts of success for almost 7 years).

The Perks of Taking a Break from Booze

So, what happens when you give up alcohol for a month? The short answer: a lot of good stuff. Whether you’re doing Dry January out of curiosity or with specific health goals in mind, here’s what you can look forward to:

For Your Body:

1. Liver Love: Your liver works overtime when you drink, breaking down toxins. A month off lets it recover and work more efficiently.
2. Better Sleep: While a nightcap might make you drowsy, alcohol messes with your REM sleep. Going dry often leads to deeper, more restful sleep.
3. Clearer Skin: Alcohol dehydrates your body and skin, which can lead to puffiness and redness. Without it, you might notice a brighter, healthier glow.
4. Fewer Empty Calories: Alcohol is sneaky high in calories. Cutting it out can make it easier to maintain weight.
5. Stronger Immunity: Drinking can weaken your immune system, so skipping it can help your body fight off colds and other bugs.

For Your Mind:

1. Mood Boost: Alcohol can mess with your brain’s chemicals, leading to mood swings. Going dry often stabilizes your mood and reduces anxiety.
2. Sharper Focus: No hangovers mean you’re more productive and clear-headed.
3. Confidence Win: Sticking to a goal like Dry January can give you a real sense of accomplishment—and motivate you to tackle other challenges.

The New Alcohol Guidelines

If you’ve been hearing buzz about new alcohol recommendations, it’s probably because of Canada’s updated guidelines. They suggest drinking no more than two drinks per week to reduce health risks like cancer, heart disease, and cognitive decline. Yep, you read that right—just two drinks a week!

It might sound strict, but it’s based on solid research about how alcohol affects our bodies. That’s part of why movements like Dry January are so valuable—they give us a chance to rethink how much we’re drinking and why.  For me, a lot of it was the ritual. A glass of wine or bubbly or a cocktail to celebrate an occasion or a win, or during Covid especially, to just mark the end of the work day and the start of some free time in the evening.  And I found that once I replaced that ritual (especially the end of day one) I didn’t miss the daily glass of wine or cocktail. And when I choose to have one, its more intentional and I actually enjoy and savour it more. So, I drink a lot less, but also better.  Wine that I love, or a fancy craft cocktail with great ingredients.  But again, no judgement – this is also easier for me now because I found with getting into menopause that alcohol just didn’t like me back very much anymore and really messed with my sleep and next day functionality.  More on that.

Why Alcohol Moderation Matters Even More During Perimenopause and Menopause

For women going through perimenopause or menopause, taking a closer look at alcohol isn’t just a good idea—it’s kind of a game-changer. Hormonal shifts during these stages can make the effects of alcohol more intense and even exacerbate some of the symptoms you’re already dealing with, like:

1. Sleep Issues: Hot flashes and night sweats are bad enough, but alcohol can make them worse by messing with your sleep cycles.
2. Bone Health: Alcohol can interfere with calcium absorption, which is crucial for maintaining strong bones during menopause.
3. Weight Gain: Metabolism slows down during menopause, and those extra liquid calories don’t help.
4. Mood Swings: Hormones already have your emotions all over the place, and alcohol can amplify anxiety or depression.
5. Increased Cancer Risk: Alcohol is a known risk factor for breast cancer, and this risk can go up after menopause.

So, if you’re in your 40s or 50s and thinking about doing Dry January, you’re giving your body an even bigger gift. Trust me.

Tips for Crushing Dry January

Cutting out alcohol might feel tough at first, but with a little planning, it can actually be fun. Here are some tips to help you succeed:

1. Find Your "Why": Maybe it’s better sleep, clearer skin, or a break from hangovers. Or just to give it try to see if it actually makes a difference. Keep your reason front and center to stay motivated.
2. Stock Up on Alternatives: Sparkling water, herbal teas, and non-alcoholic wines or beers are your best friends this month. Watch the sugar content though, and keep it low.
3. Get Social: Tell your friends and family you’re doing Dry January. Who knows—they might join you!
4. Have a Plan: If you’re heading to a party or dinner, decide in advance what you’ll drink so you’re not tempted.
5. Track Your Progress: Use an app or a journal to jot down how you’re feeling and what you’re noticing.

Mocktail Recipes You’ll Love

Head over to our Recipes Blog for some Mocktails with Benefits!

Beyond January: What Happens Next?

One of the coolest things about Dry January is that it often has a ripple effect. Many people drink less overall after the month is over, not because they have to, but because they feel so good without alcohol.

Whether you’re doing it to kick off a healthier year, support your hormones, or just try something new, Dry January is an incredible way to give your body and mind a reset. And who knows? You might find you don’t miss the booze as much as you thought.

Here’s to starting the year with clarity, energy, and a whole lot of delicious mocktails. Cheers!