What is Dry January? Your 5 Questions, Answered

Dry January. Dropless January. Drynuary. Dry Feb. Dry July. FebFast. Sober September.

It’s a tradition that goes by many names, but no matter what you call it or during which month you recognize it, the idea is the same – voluntarily going alcohol-free for one month.

Are you thinking about participating in Dry January after the holidays? We have the answers to your questions:

1. What is Dry January?

It’s a public health campaign put on by Alcohol Change UK, a British charity and campaign group. The group lists 2013 as the first official Dry January, with 4,000 people taking part.¹

But the concept is nothing new. In 1942, the Finnish government launched the Sober January movement to conserve national resources during the Continuation War.^2,3 Reduced consumption of alcohol meant the government could more efficiently use beer grains for food production. Plus, the initiative helped prevent dependency, a growing public health issue. To this day, Sober January is often regarded as one of the most effective propaganda campaigns in Finland’s history.³

2. Can it benefit your health?

Yes! 

A 2018 study looked at how short-term abstinence from alcohol affects risk for health conditions like cancer, type 2 diabetes, and fatty liver disease in moderate-to-heavy drinkers.⁴ Participants were not randomized into groups but placed based on their intention to abstain from alcohol consumption for one month (experimental group) or to continue drinking (control group). There were 94 subjects in the abstinence group and 47 in the control, with both groups having a near 50-50 split of men and women.

One of the study’s most important findings was an improvement in the experimental group’s cancer-related growth factors. In 90 percent of abstinence subjects, the authors observed a “rapid decrease” in two molecules that can cause tumor growth and cancer progression.

Another key finding was a nearly 25-percent increase in the abstinence group’s insulin sensitivity and corresponding risk for developing type 2 diabetes; the study also noted improvements in blood pressure and weight.⁴ 

Additional research has also shown Dry January can benefit sleep, mood, energy levels, and improved overall health.⁵

3. How can I be successful?

A 2022 review published in Harm Reduction Journal analyzed six different Dry January/FebFast studies and seven Dry July Annual reports. Participants across the board tended to be heavier drinkers. According to the review, those who participated in Dry January were more likely to be successful going into the challenge if they:⁵

• Consumed fewer drinks on a drinking day
• Had a lower frequency of drunkenness
• Had a lower Audit-Use Disorders Identification Test score (developed by WHO as a means of screening for heavy drinking)
• Had higher drink refusal self-efficacy scores (ability to refuse alcohol in various settings)
• Had a higher general self-efficacy score (generally being able to adapt to various situations)
• Had a higher mental well-being score
• Officially registered (61-64% registered were successful, 30.2% unregistered were successful)

And during Dry January, participants were more likely to be successful if they read the supportive campaign emails.

4. What happens if I fail?

Interestingly, you will probably still see benefits!

In one study included in the review, conducted by researchers at the University of Sussex, the authors note, “Even a failed attempt at Dry January led to many of the positive changes observed in individuals who successfully completed Dry January.”⁶

But those who were successful tended to experience a greater degree of benefit. Here are some of the key differences between the two groups:⁵

5. How does Dry January impact drinking patterns the rest of the year?

That’s a good question. A common worry is that a month off from drinking could lead people to drink more than they normally would after the month is over. But the research shows otherwise – participation is “unlikely to result in undesirable ‘rebound effects.’”⁶

Going cold turkey can have a positive effect on long-term drinking patterns as shown above. These findings suggest that individuals think more about their consumption and relationship with alcohol, rather than simply defaulting to mindless drinking.⁵

Still, taking a month off can lead some people to make unhealthy justifications down the road. Researchers at the University of Sussex observed a “rebound effect” where 11 percent of total participants (more likely to be unsuccessful) got inebriated more frequently after a Dry January than they did at baseline.^5,6 However, the researchers emphasized this is a small percentage given there were 857 total participants.⁶

Although the number is small, many individuals believe Damp January is the better trend. The less restrictive cousin of Dry January may be a more realistic and lasting approach for those who want to make more mindful choices without giving up drinking completely.

Discuss with your health-care professional

Although Dry January can benefit overall health and well-being for moderate-to-heavy drinkers, it’s dangerous for alcohol-dependent people to take part.

When a person stops drinking, they can experience symptoms such as insomnia, tremors, agitation, or irritability.⁷ But when alcohol-dependent people do, they can experience serious withdrawal symptoms, including hallucinations and seizures.⁷ As always, be sure to discuss any new health routine with your doctor.

In that same vein, a common criticism of Dry January is that it downplays substance abuse disorders or serves as an alternative to treatment. If you choose to take part in Dry January, please remember that alcohol use disorder is a very real disease and one that many people struggle to manage.

For free, confidential help, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357.

A word from Thorne

Whether you choose to take part in Dry January or not, speed up your recovery from too many adult beverages with Thorne’s Catalyte®, an electrolyte restoration formula that can replenish the micronutrients lost through dehydration attributable to too much alcohol intake. Catalyte is also a great option for anyone who wants to support athletic performance.*

You can also consider supporting your GABA level. After drinking alcohol, you might experience low GABA that can last hours or even days. Naturally support your stress response and promote healthy GABA levels by supplementing with a safe, non-habit forming product like Thorne’s PharmaGABA-250.*

References

1. The Dry January Story. Alcohol Change UK. https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january/about-dry-january/the-dry-january-story [Accessed October 27, 2023]
2. Dry January: The Best Option for Public Health? EClinicalMedicine 2022;43:101279. doi:10.1016/j.eclinm.2022.101279
3. Melgin E. “Raitis januar” (1942) was an effective propaganda attack. Viestijät. https://www.procom.fi/viestijat/tyoelama/raitis-tammikuu-1942-oli-tehokas-propagandahyokkays/ [Accessed October 27, 2023]
4. Mehta G, Macdonald S, Cronberg A, et al. Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: A prospective observational study. BMJ Open 2018;8(5). doi:10.1136/bmjopen-2017-020673
5. de Ternay J, Leblanc P, Michel P, et al. One-month Alcohol Abstinence National Campaigns: A scoping review of the Harm Reduction Benefits. Harm Reduct J 2022;19(1). doi:10.1186/s12954-022-00603-x
6. de Visser RO, Robinson E, Bond R. Voluntary temporary abstinence from alcohol during "Dry January" and subsequent alcohol use. Health Psychol 2016;35(3):281-289. doi:10.1037/hea0000297
7. Saitz R. Introduction to alcohol withdrawal. Alcohol Health Res World. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761824/. [Accessed October 26, 2023]