Going Dry in January or February post the holidays? Here’s why even a month off is great for your mind, body and mental health

For all of you undertaking a dry January or February after the holidays, Alcohol Change UK, founders of Dry January, has good news for you...even one month off alcohol is great for your liver, gut, sleep, brain, skin and mood.

January’s (or February’s -- the shortest month of the year!) annual wave of sobriety — long dismissed as a fleeting wellness trend — is gaining not only participants but scientific and cultural traction as researchers document measurable health benefits from just a month off alcohol. Dry January, originally launched as a UK public-health challenge, has become a catalyst for deeper reflection on drinking habits and long-term well-being for many.

According to data from the charity Alcohol Change UK, about 15.5 million adults in the United Kingdom (an impressive 23% of the population) and 20% of U.S. adults said they planned to participate in Dry January in 2025. Among adults under 35, the share was even higher. Health experts say a month without alcohol offers a unique window into how the body and mind recover in the absence of regular drinking.

Alcohol exerts a wide range of effects on physiology. When the liver metabolises ethanol, it first converts it into acetaldehyde, a toxic compound linked to organ damage and cancer risk. Over time, chronic alcohol use can elevate the risk of high blood pressure, cardiovascular and liver disease and disrupt the gut microbiome. Abstinence, even for a month, allows these processes to begin reversing.

Experts report that many participants experience improvements in sleep quality, mood and mental clarity, as well as reductions in blood pressure and body weight. In studies tracking moderate-to-heavy drinkers who took a month-long break, follow-up assessments found that participants often reduced their overall alcohol consumption months later, even after resuming drinking.

For some, the benefits extend beyond the physical: clinicians say a structured period without alcohol any time of the year can help individuals better understand the role drinking plays in their lives, revealing patterns that may have been masked by habit.

One of the biggest mistakes those taking up Dry January can make is to convince themselves that “not drinking means not socialising,” according to Denise Hamilton-Mace, an Ambassador for Alcohol Change UK.

“The purpose of the month is to experience life with less booze, not to hide away from it. Get outside. Meet a friend for a coffee, go for a walk or a run. Visit the friends you didn't get to see before Christmas or take yourself on a date to something you've been dying to do but were always too hungover for,” she says.

The Alcohol Change UK website offers those who want to take up a dry month challenge a checklist, suggestions how to tell those you socialise with why you're not drinking and other support tools to help make the process work.

While heavy drinkers are cautioned to seek medical guidance before abruptly stopping alcohol due to possible withdrawal symptoms, public health observers say Dry January has helped shift cultural attitudes toward alcohol. With more people reporting enhanced well-being and altered drinking habits after just 30 days, the month-long challenge is becoming a mainstream entry point into healthier lifestyles — and, potentially, a stepping stone to enduring change.