Dry January: The Science-Backed Health Benefits of Taking a Break from Alcohol

For many of us, the holiday season was a whirlwind of joy and indulgence — a little eggnog here, a glass of champagne there. Now that the festivities have wound down, the new year offers an opportunity to reset. Many people, including you or your friends, may be embracing Dry January, committing to a month without alcohol.

For some, Dry January is simply a recovery period after an indulgent December. However, this growing trend also offers an opportunity to refresh your body and mind, while setting the stage for a healthier year ahead.

What is Dry January?

Dry January is a commitment to go alcohol-free for a full month. It’s a time to consider how drinking affects your physical and mental health, social connections, and even your wallet. Whether you indulge occasionally or often, taking a month-long break can provide valuable insights, as well as unexpected benefits.

Dry January Health Benefits

Socially, Dry January allows us to notice how often alcohol is part of our gatherings and explore new ways to connect with others. But the health benefits of Dry January extend far beyond social interactions.

• • One of the most immediate improvements many notice is better sleep. Alcohol disrupts REM sleep, the most restorative stage of the sleep cycle. Without drinking, you’re likely to sleep more deeply, wake up feeling rested, and experience increased energy levels.
  • Dry January also offers a boost to our mental and physical health. Many participants report feeling calmer, more focused and less anxious. Physical benefits include lower blood pressure, better liver function, and even a faster metabolism — a bonus if weight loss is one of your resolutions! These changes are especially significant for older adults, as the body becomes less efficient at processing alcohol with age.
  • Beyond the immediate advantages of Dry January, studies show participants tend to drink less often and in smaller amounts after the month ends. Remarkably, up to 8% of participants remain alcohol-free six months later, demonstrating its potential for lasting change. Research also shows that those who eventually return to drinking also tend to drink less.
  • Finally, completing Dry January can provide a sense of accomplishment. Meeting this challenge inspires confidence, encouraging other positive lifestyle changes in the new year.

Setting Yourself Up for Success

If the benefits of Dry January sound appealing, it’s not too late to start. You can practice its principles during any month of the year, meaning you can celebrate a Moderate May or Sober October.

Preparing for this challenge increases your chances of success. Start by sharing your goal with a friend or accountability partner. Having someone to support and motivate you significantly enhances your odds of success.

Make your home a supportive environment by removing alcohol and stocking up on satisfying alternatives like sparkling water or mocktail ingredients. It’s also helpful to plan ahead for social situations: If your usual evening or weekend plans involve a bar, try a new activity like going to a movie or hosting a game night.

Breaking the challenge into manageable steps can help prevent it from feeling overwhelming. It takes about 21 days to establish a new habit, so making a month-long commitment can lead to lasting change.

Making a Kind Commitment to Yourself

Above all, approach Dry January with kindness. Your focus should not be perfection but instead on taking steps toward better health and balance. If you slip up, don’t throw in the towel. Each day offers a chance to recommit.

By the end of the month, many participants find they’ve gained more than they expected: better sleep, improved clarity, and a fresh perspective. Whether you continue abstaining or reintroduce alcohol, Dry January can be a meaningful way to start the year on a positive note.

Best Non-Alcoholic Drinks for Dry January

If you enjoy the routine of an aperitif, an after-dinner drink, or cocktails with friends, nutrition and lifestyle coach Arnetra Shettleworth suggests several recipes for Dry January mocktails. These beverages will allow you to enjoy the experience and flavor of a fancy cocktail, only without alcohol.

Tart Cherry and Lime Mocktail (Serves 1)

Prep: 5 min. | Total: 5 min.

Nutrition information per serving: 25cal., 6 g. carbs, 0 g. fiber, 0 g. fat, 0 g. protein

Ingredients:

• 2 Tbsp. tart cherry juice
• Juice of 1/2 lime
• 1 1/2 c. sparkling water

Mix:

• Fill a tall (Collins-style) glass with ice
• Add juice and sparkling water
• Squeeze in lime juice

---

PSL Mocktail (Serves 2)

Prep: 5 min. | Total: 10 min.

Nutrition information per serving: 67cal., 10g. carbs, 1 g. fiber, 3 g. fat, 1 g. protein

Ingredients:

• 2 cups plain, unsweetened almond milk
• 1 cup brewed coffee
• 2 Tbsp. pumpkin puree
• 1 Tbsp. coconut sugar
• 1 tsp. vanilla extract
• 1/2 tsp. ground pumpkin pie spice

Mix:

• Brew coffee (you may set aside until ready)
• In a saucepan over medium heat, combine almond milk, pumpkin puree and coconut sugar. Heat to a gentle simmer, but do not boil.
• Remove from the heat and whisk in pumpkin pie spice, vanilla and coffee.
• Pour into mugs and enjoy either hot or over ice.

---

Ginger Pomegranate Mocktail (Serves 4)

Prep: 5 min. | Total: 2 hours, 5 min.

Nutrition information per serving: 84 cal., 20 g. carbs, 1 g. fiber, 1 g. fat, 1 g. protein

Ingredients:

• l tsp. grated ginger root
• l lemon, sliced
• 2 cups pomegranate juice
• 4 cups sparkling water
• 4 whole cloves
• 4 springs mint leaves
• l/4 cups pomegranate seeds

Mix:

• Combine juice, two lemon slices, ginger and cloves and refrigerate for a minimum of two hours.
• Strain juice mixture into a clean container
• Pour over ice into four glasses and top with sparkling water.
• Add lemon slices, pomegranate seeds and mint to garnish.

---

Festive Cran-Orange Mocktail (Serves 1)

Prep: 10 min. | Total: 10 min.

Nutrition information per serving: 103cal., 26 g. carbs, 0 g. fiber, .2 g. fat, 0 g. protein

Ingredients:

• 1 tsp. crystallized ginger
• 2 tsp. sugar
• 1 tsp. grated frozen ginger root
• 1/2 c. sparkling water
• 1/4 c. cranberry juice
• 2 Tbsp. ginger beer
• l orange
• 1 sprig fresh rosemary
• 4-6 fresh cranberries

Mix:

• In a food processor, blend crystallized ginger and sugar. Place on a small plate.
• Grate frozen ginger root
• Run 1/8 of the orange around the rim of an old fashioned glass, then dip the rim into the ginger/sugar mixture.
• Fill the glass with ice.
• Add sparkling water, cranberry juice, juice from half the orange, and grated ginger. Mix well.
• Top glass with ginger beer
• Garnish with rosemary and cranberries

---

Improve Your Brain & Body Health Beyond Dry January

Dry January is just one of many methods to improve your cognitive, mental and physical wellness. At Aviv Clinics, we’re focused on optimizing your brain and body health through the revolutionary Aviv Medical Program.

The Aviv Medical Program crafts a multidisciplinary treatment plan tailored to you and your needs and goals. This bespoke program is based on a comprehensive evaluation of your health, which includes:

• An extensive review of your health history
• A thorough physical examination
• Advanced brain imaging
• Neurological and neurocognitive assessments
• Body composition analysis

Our team of medical experts then uses your assessment results to design a personalized treatment regimen centered around your objectives and performance outcomes. Evidence-based therapies in your customized program can include

• Physical fitness training
• Nutritional coaching
• Cognitive training exercises
• A unique, clinically-verified hyperbaric oxygen therapy protocol

The Aviv Medical Program builds your foundation for brain and body health by combining supportive therapies and lifestyle modifications. 

More information about Aviv Clinics, view a tour of our Central Florida clinic.

Contact us today for a complimentary consultation with an Aviv Clinics physician to determine if the Aviv Medical Program can help you reach your health goals.