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If you’re looking for a way to boost your mental and physical health while saving money, giving up alcohol for a month could be a helpful way to kick-start the New Year.
With the usual January blues and how lots of us drink more alcohol over the Christmas period, January can be a great time to give our bodies a break from booze, and explore new, healthier habits and coping mechanisms.
Each year, many people across the UK experience powerful benefits as a result of Dry January – a public health campaign designed to encourage people to live alcohol-free for 31 days. This short-term challenge has the potential to bring some life-changing benefits.
While many people start Dry January on the 1st, you can start your 31 days at any time, so it’s never too late to get involved!
Here, we’ll explain more about where the idea for Dry January came from, what the benefits are, and how you can get started.
Where did the idea for Dry January come from?
In January 2011, Emily Robinson signed up for her first half-marathon, which was to take place in February. To support her training, she gave up alcohol for the entire month and found that she lost weight, slept better, and had more energy to run. Many people around her were inspired by her actions and wanted to know more about the positive lifestyle changes she’d made.
A year later, Emily joined Alcohol Change UK (one of this country’s leading alcohol charities) and gave up alcohol again in January. This time, more people wanted to talk to her about her experience, sparking discussions about the benefits of giving up drinking for a month.
Then, in 2013, the first Dry January public health campaign was launched by Alcohol Change UK, and 4,000 people signed up. Awareness of the campaign and its benefits grew from then on. In 2025, 200,000 people worldwide joined the official challenge, although millions more throughout the UK took part on their own.
Who are Alcohol Change UK, and what's their mission?
Alcohol Change UK have highlighted that alcohol has become a large part of many of our lives, whether we intended it to be or not. Many of us turn to alcohol to celebrate, to find comfort, to wind down after a long day, and to cope with life’s challenges.
Alcohol is also treated differently from many other drugs as it’s seen as socially acceptable (and even encouraged), and is perfectly legal. However, despite this, around one in every 20 deaths globally is linked to alcohol consumption.
Alcohol Change UK emphasise how destructive alcohol abuse can be, not only to an individual drinker, but to the families, friends, and communities around them.
The charity isn’t anti-alcohol, but aims to create a future where drinking alcohol is a conscious choice, not a default. This means tackling issues that could lead to alcohol abuse, like mental health issues, poverty, and homelessness, by providing high-quality support to anyone who needs it.
What are the benefits of taking part in Dry January?
More and more people are signing up for Dry January every year after hearing the positive experiences of those who took part – including improved mental, physical, and financial wellbeing.
After giving up alcohol for a month, Alcohol Change UK report that…
- 65% of people notice an improvement in their general health
- 70% of people sleep better
- 86% of people save money
Research has also found that having an alcohol-free month can lower the risk of diabetes, lower blood pressure, lower cholesterol levels, and reduce the amount of cancer-related proteins in the blood.
Alcohol Change UK are also keen to highlight the long-term benefits that Dry January can have on physical and mental health. Research has shown that 70% of people who participate in Dry January continue to make healthier drinking choices after the challenge is over.
Going without alcohol for 31 days can allow us to see that we don’t need it to relax, have fun, or socialise. As a result, we may feel better equipped to make decisions about when and how much we drink throughout the rest of the year.
Alcohol is linked to over 60 different health conditions, including stroke, cancer, liver disease, and even cataracts. It also carries the biggest risk factor for death, disability, and illness amongst people aged 15-49 in the UK. This makes the benefits of reducing our long-term alcohol consumption significant.
How can I tell if I’m drinking too much alchohol?
The UK’s Chief Medical Officers have said that it’s safest to drink no more than 14 units of alcohol per week, spread over three or more days, with a few days off. The number of units in a drink is determined by its strength and size – for example, a pint of ordinary-strength lager contains 2.3 units.
To find out more about alcohol units and how to measure the amount you’re drinking, have a read of this guide on units from the NHS. Or, for more information on the current drinking guidelines, you might like to read this page from Alcohol Change UK.
You can also check how healthy your drinking is by taking this quiz.
Important note: If you’ve become dependent on alcohol, Drinkaware advises that you speak to your GP before stopping, as doing so without the proper support could be dangerous.
Even if you’re not dependent on alcohol, but are at risk of becoming dependent, and feel that you might need some extra help cutting back, it’s also worth speaking to your GP about the support that might be available.
This NHS page offers more information on this and provides some useful contacts to reach out to if you or someone you know needs support with alcohol dependency.
How can I get started with Dry January?
You can take part in the month-long Dry January challenge without support from Alcohol Change UK. However, many people find that downloading the Dry January app and/or signing up for free coaching emails can help them stay motivated.
Downloading the free Try Dry app can help with holding yourself accountable, as you’ll be able to track your calories and units drunk, and see exactly how much money you’re saving. As you progress, you’ll also be rewarded with badges, and you’ll have the opportunity to set yourself goals and track your progress, even after the 31 days are over.
While Dry January is popular in the first month of the year, you can start your alcohol-free month any time, and the app offers a great year-round support system.
You might find some inspiration from reading some of Alcohol Change UK’s blog articles, which include personal stories from those who’ve taken part in the challenge. For example, you can read Louisa’s story here.
Final thoughts...
While much of life is unpredictable, one thing we can control is how we choose to look after ourselves day-to-day. Dry January might not be easy, but the short and long-term health benefits are significant, and there’s never been a better time to start making positive lifestyle changes.
We understand that, for some, reducing alcohol consumption can be incredibly challenging. If you’re finding it difficult, several organisations offer help and support for people looking to quit or cut down on drinking. These include…
- Alcoholics Anonymous. A personal recovery service for anyone concerned with their drinking habits. Their helpline is open 24/7 on 0800 9177 650.
- WithYou. A drug, alcohol and mental health charity with over 80 services across England and Scotland. You can contact their free, confidential helpline here (weekdays 9am–9pm, Sundays 10am–4pm).
Drinkaware also has a list of different alcohol support services. Or, for more information and support, you can also visit this page of the Alcohol Change UK website.
Are you taking part in Dry January? How has Dry January benefitted you? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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