10 Surprising Benefits of Dry January That Go Beyond Improving Your Liver Health

New Year's resolutions! Make them, break them, or roll your eyes at them—it’s hard to ignore that fresh start feeling January brings. And for millions worldwide, this year's resolution list may include putting away the wine glasses and cocktail shakers for a 31-day break from booze, joining a movement known as Dry January.

This alcohol-free challenge, which one in four U.S. adults said they participated in 2024, got its start as a public health campaign in the UK a little over a decade ago in 2013. But the concept of a sober start to the year isn't exactly new. Finland introduced its own version, “Raitis Tammikuu” (Sober January), during the war against the Soviet Union in 1942.

So, why is Dry January a thing? For starters, the COVID pandemic turned lockdown stress into a mixology hobby for many of us. Plus, it goes hand in hand with the tradition of New Year's resolution: a chance for a do-over. And with wellness and self-care on most people’s radar at the start of the year, Dry January has become a tangible way to detox both physically and mentally.

We get it. Breaking up with your favorite drink, even for a little while, might be a big ask. But the potential health benefits do make a strong case.

What are the short-term health benefits of Dry January?

It might be more than just bragging rights. A review of studies published in Harm Reduction Journal found that people who completed one month of abstinence from alcohol reported better sleep and weight loss, and many changed their drinking habits for good. Even those who didn’t finish the challenge saw some improvements.

Of course, the benefits you notice may depend on your previous drinking patterns, Eric Wood, Ph.D., a licensed professional counselor and director of Texas Christian University Counseling and Mental Health tells Well+Good. Someone who drinks more frequently might notice bigger changes than a social drinker, but both can experience some positive effects. Let’s break down some of the short-term perks of Dry January.

Improved blood pressure

What feels like a relaxing evening drink might be working against your health. Drinking alcohol can change how your body makes hormones like aldosterone and vasopressin, which help regulate your blood pressure, Nancy Reau, MD, transplant hepatologist (liver transplant specialist) and chair of hepatology at Rush University Medical Center, tells Well+Good. It can also tighten your blood vessels, making them narrower. “Avoiding alcohol can restore the balance in your hormones and help your blood vessels relax, resulting in lower blood pressure,” Dr. Reau adds.

Weight loss

Alcoholic drinks pack a hefty caloric punch and can change your body's metabolism. Those extra calories also have little to no nutritional value. Plus, your appetite and self-control can be affected when drinking, leading to overeating and poor food choices, Tony Issac, MD, a psychiatrist and assistant professor in the Department of Psychiatry at Hackensack Meridian School of Medicine, tells Well+Good.

"With a glass of wine or pint of beer clocking in at about 200 calories, those drinks add up fast," says Dr. Issac. Skip the booze, and you might just see the number on your scale start to drop. But make sure you're not swapping that wine for sugary mocktails or high-calorie alternatives.

Better sleep

You know how you feel drowsy after a few drinks but wake up feeling like you barely slept? It’s not just you, and there's a reason for that. Dr. Reau explains that drinking reduces your time in rapid eye movement (REM) sleep—the deep, restorative part of your sleep cycle—and can wake you up once the effects wear off.

Ditching alcohol, even for a short time, can help reset your sleep patterns, says Dr. Issac, leading to better rest and improved recovery from sleep deprivation. With better sleep, you'll likely have more energy to tackle your day without needing that extra cup of coffee.

Happy gut

After a night of drinking, your stomach might not exactly be sending you love notes. Alcohol can irritate your stomach lining and boost acid production, explains Dr. Issac. It can even relax the muscles that normally keep stomach acid where it belongs (inside your stomach, FYI) leading to that dreaded acid reflux.

But the effects go beyond just the burning sensation. Alcohol can throw your gut off balance, disrupt your microbiome (the good bacteria in your digestive system), and weaken your intestinal barriers. Taking a month off alcohol gives your digestive system a chance to restore itself and rebuild those protective barriers. The payoff? Potentially less heartburn, smoother digestion, and a gut that feels much happier overall.

Glowing skin

Put that pricey serum down. Your skin might just need a booze-free breather. Alcohol can dehydrate your body, leaving your skin parched, dull, and less elastic. It might also be a double whammy for your complexion, ramping up both inflammation and oil production, and raising the risk of developing acne. “With no alcohol to interfere, many people may notice fewer breakouts, smoother skin, and reduction in puffiness,” Dr. Issac says.

Clearer mind

As a depressant, alcohol slows down your brain's activity, disrupting mood-regulating chemicals like serotonin and dopamine, Dr. Issac explains. After drinking, you might end up drained, foggy, and sluggish as alcohol interferes with your brain's communication pathways. Just a few days without alcohol can give your brain a chance to reset. You might notice sharper focus, better memory, and more stable or, dare we say, better moods.

Long-term benefits of Dry January: Beyond the 31-day challenge

Sure, one month off alcohol has many perks. But what happens in the long run? Let's look at some benefits when you make lasting changes to your drinking habits.

Improved liver health

Excessive alcohol use can wreak havoc on your liver, leading to fat buildup, inflammation, and eventually cirrhosis (severe scarring of the liver), James Burton, MD, a transplant hepatologist at UCHealth University of Colorado Hospital, tells Well+Good. Good news: the liver has an incredible ability to heal itself. “Abstaining [from alcohol] allows the liver to regenerate and repair itself, often returning to normal,” says Dr. Burton.

Reduced cancer risk

It’s not just liver cancer. Drinking alcohol increases the risk of other types of cancers, including head and neck, breast, and gastrointestinal cancers (such as stomach, pancreatic, colorectal, and esophageal cancer), says Dr. Reau. Here’s how: alcohol breaks down into chemicals that damage DNA, impact hormone levels, and disrupt nutrient absorption, all of which can contribute to cancer risk.

On top of that, your drink could also contain cancer-causing contaminants (known as carcinogens), like arsenic, cadmium, and lead. Skipping the alcohol can help reduce these risks, Dr. Reau notes. But it may take a long time to experience these effects, particularly if you drink frequently.

Healthier heart and lowered risk of stroke

Remember those blood pressure benefits we mentioned? That's just the beginning of what your heart stands to gain. Both Dr. Reau and Dr. Burton note that there’s a link between drinking alcohol and the risk of stroke and heart disease. Plus, those extra alcohol calories can contribute to obesity and diabetes, which can also increase your risk of heart disease.

However, when you reduce your alcohol intake, you're helping more than your blood pressure. You're also giving your heart a better shot at staying healthy in the long run and limiting your chances of developing serious cardiovascular events like stroke and heart attack.

Stronger immune system

If you've been wondering why you keep catching those winter bugs, your drinking habits could be a potential culprit. Chronic alcohol use can weaken your immune system, making you more vulnerable to infections, Dr. Burton explains. This immune-suppressing effect hits especially hard during cold and flu season. “After extended abstinence, the immune system can start recovering, which allows it to function more effectively,” Dr. Issac says.

Better mental health and relationships

It’s no secret that alcohol is often used as a coping mechanism for anxiety and depression, but it’s a temporary fix that can backfire. Dr. Burton explains that alcohol can change the brain’s chemistry, potentially worsening these mental health conditions over time.

According to Dr. Issac, giving up alcohol for the long haul can help you be less irritable, boost your self-esteem, and brighten your outlook on life. Dr. Wood agrees, saying that these mental health gains often go hand-in-hand with better relationships, especially if your loved ones are worried about your drinking habits.

Bonus benefit: More money in your pocket

That's a benefit you can take to the bank. “Many people are surprised to learn how much they save when they don’t spend it on alcohol,” says Dr. Wood. In some cases, this can add up to hundreds of dollars a month. That’s money that can go toward hobbies, travel, or even a rainy-day fund, and who doesn’t want that?

Is one month away from alcohol enough?

The short answer is yes. Our experts all agree that many people can see improvements in their health within just one month of abstaining from alcohol. But here's the thing: the benefits may vary depending on your usual drinking habits and patterns.

Research backs this up. A study of over 800 Dry January participants, published in Health Psychology, found that even attempting the challenge led to healthier drinking habits six months later, with even better results for those who completed the full month. Another larger study published in Psychology & Health showed that people who finished a Dry January challenge saw improvements in their overall well-being and self-confidence. And these benefits don't disappear when February rolls around—study participants had no “rebound effect” of increased drinking after the challenge ended.

It’s worth noting that Dry January tends to attract people who are heavier drinkers and are more concerned about their alcohol intake, and they often see the biggest benefits compared to the general population.

Okay, but how much alcohol is too much? According to the Centers for Disease Control and Prevention, moderate drinking is up to one drink per day for women and two for men. Heavy drinking is four or more drinks in a single day (or eight or more drinks per week) for women. The numbers are different for men: five or more in a day or 15 per week is considered heavy. Still, many people underestimate how much they actually drink, Dr. Burton explains. Let’s do the math:

One drink is equal to 1.5 ounces of spirits, 12 ounces of regular beer, or 5 ounces of wine. That bottle of wine has five glasses, so if you drink half, you’re likely exceeding moderate drinking levels. Those craft beers? At 8 or 9 percent alcohol, one might count that as two regular beers. And those generous pours of spirits? Unless you're measuring, you might be getting more than the standard 1.5 ounces.

All in all, experts agree that no amount of alcohol consumption is safe for your health, but many people choose to enjoy it socially. What matters most is to do so mindfully and in moderation. Even moderate drinking can be risky, especially for people with certain health conditions or a family history of addiction, Dr. Issac notes. And if you do decide to step away from alcohol temporarily, you might just learn that you don't need it to relax or have a good time, which could make you more likely to drink (or not) on your own terms.

Your Dry January game plan

No matter if you’re a Dry January first-timer or giving it another try, these strategies can help you stay on track:

• Know your 'why': Setting clear goals for your alcohol-free month and keeping your ‘why’ in mind can motivate you to stick with it. It could be to improve your health, sleep better, reset your relationship with alcohol, or simply save money.
• Plan ahead for social situations: Don't wait until you're at a party to figure out how to handle drink offers. Have a game plan: bring your own non-alcoholic beverages, practice politely declining drinks, or scout venues ahead of time for alcohol-free options.
• Find your support crew: Rally your friends and family, or join online communities of others taking the challenge. Having people to share experiences with creates accountability and makes the journey more fun.
• Switch up your routine: Notice what triggers your urge to drink and try activities that don’t involve alcohol. Maybe it's time for a yoga class, that cooking workshop you've been eyeing, or some new morning meetup spots.
• Monitor your progress: Keep a journal (yup, there’s probably an app for that!) of how you're feeling, any health changes you notice, and money saved. Seeing these improvements in black and white, so to speak, can be incredibly motivating.

And, if you slip up, don't throw in the towel. One drink doesn't erase your progress, so dust yourself off and pick up where you left off.

Editor's note: If you're a heavy drinker, it's important to know that alcohol withdrawal can be serious. Dr. Issac warns that symptoms like confusion, hallucinations, and seizures may occur and require medical attention. Talk to your healthcare provider before taking on the Dry January challenge and quitting alcohol abruptly if you have concerns about alcohol withdrawal. Additionally, if you or someone you know is experiencing substance use, support is a call away. Reach out to SAMHSA’s National Helpline at 1-800-662-HELP (4357) for resources near you.