As every new year begins, many of us make resolutions that range from eating better and exercising to saving money or traveling more. But in recent years, one challenge has become more common than others: Dry January—otherwise known as the practice of refraining from alcohol for the entire month of January. And this year, I'm attempting Dry January (once again).

I have been practicing (or well...at least trying to practice) Dry January for the last four years. While my experience differs each year, this is a practice I see myself continuing for the remainder of my life. For me, Dry January is a testament to my willpower and a reminder that alcohol is not as necessary a component of my life as it sometimes can seem. But after 31 days of being sober, were the health benefits really worth it? Here's what my experience was like.

But first, what is Dry January?

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines Dry January as a time for people to take a break from drinking and examine their relationship with alcohol. As the name suggests, Dry January is the practice of refraining from alcohol for the entire month of January.

On its face, this may not seem like the most beneficial challenge out there. And that's because, depending on your drinking habits, a month off from drinking may not make that much of a difference in the amount of alcohol you consume within a year. But if you're a regular social drinker like me, taking a month off from drinking can actually pose many benefits to your physical health and emotional well-being.

In December 2022, the World Health Organization announced that no amount of alcohol consumption is healthy. Even at moderate levels, drinking can raise your risk of several health conditions including, but not limited to:

• Cancers, including liver, breast, and colorectal
• Liver concerns, such as cirrhosis (liver scarring) and fatty liver disease
• Heart conditions, including high blood pressure and irregular heartbeats
• Substance use disorder
• Mood and anxiety disorders, such as depression and panic attacks

Now that I know how much alcohol can actually affect my health, taking a break from it didn't sound so bad.

What my experience was like

Let's be honest: even though I knew the statistics and risks, I still regularly consumed alcohol. I had my first drink at the age of 18 when I began my first year of college. And while underage drinking is not okay, it's unfortunately more common than we think. The 2023 National Survey on Drug Use and Health found that nearly 20 percent of teenagers between the ages of 14 and 15 have had at least one alcoholic drink.

My early drinking days consisted of shots of whichever alcohol my friends and I could afford or whatever was available at the parties we attended on the weekends. While I never felt dependent on alcohol, I knew that drinking was something I enjoyed socially. But, I seldom considered the downside to drinking.

Things didn't really change when I reached my mid-twenties. I found myself still carrying over the drinking habits I developed while in college, while my peers seemed to be slowing down—generally only having a glass of wine or a pint of beer on an occasional night out. That's when I realized it was time to talk to my therapist about my alcohol use. Once we unpacked my relationship with alcohol, I was ready to make changes to my drinking habits. And one of the ways I chose to do that was through Dry January.

I initially started Dry January in 2021 and my first few attempts were pretty lackluster—and that's because I would often make exceptions for special occasions and fold at the slightest amount of peer pressure to “just have a drink." But every year after, I became more and more serious about my pursuit. My main motivation? I wanted to prove to myself that I could actually refrain from alcohol for an entire month.

Luckily, 2025 was the year that I successfully accomplished the feat. While I'm proud of myself for just completing the challenge, I have to say it was also my most difficult experience with Dry January to date. I guess it's true, you want what you can't have, and never before had I felt the urge to have a drink so bad. To be fair, I didn’t necessarily want to get drunk or even go to a bar or club. But after a long day at work, a glass of wine or a cocktail sounded like the perfect way to relax. So, I had to get creative and find some alternatives that put my mind at ease.

Over the past month, I tried to de-stress by making a more conscious effort to spend time with my friends while doing activities that didn't involve alcohol. From hiking with friends to enjoying a basketball game at a bar (don't worry, I was just sipping lemonade), I allowed myself to still have a social life without the need for a drink. 

I also found myself being more productive than I might have not otherwise been. I redecorated my room, organized my closet, and went through an embarrassingly high amount of unread emails—all of which had been on my to-do list for months. While I can't directly attribute these habits solely to abstaining from drinking, I can say that if I had the choice between organizing my life and drinking, I would've normally chosen the latter. But that wasn't the case during Dry January this year, and that's a big win for me.

So, were there really any health benefits?

Short answer, yes. While being more productive was a welcome sight, there were several other benefits I noticed.

Better sleep

The Sleep Foundation reports that 61 percent of people who drink notice an improvement in their sleep when they refrain from alcohol. I'm happy to report that I belong to this demographic. In January, I was waking up earlier than normal: usually before 7 a.m. I have to admit that the first few days weren't as easy because I felt pretty groggy. But once that wore off, I felt more energized and ready to take on the day earlier than I did months prior. That probably explains why I was more productive, too.

Changes in weight

I didn't try Dry January with the intention of losing weight, but I did notice some weight loss. Alcohol slows down your metabolism, making it easier for you to gain weight when you drink, per the AARP. Alcohol also has more calories than we'd expect. MedlinePlus reports that one shot of vodka alone has 116 calories—and that number can grow quickly if you're having a night out.

But truthfully, I can't give Dry January all the credit for my weight loss. I was working out more this month and wanted to become more conscious about the foods I was eating (as a lot of us may do when the clock strikes midnight of the new year). Those choices, paired with the lack of alcohol, definitely made a difference to my physical health. 

Improved sex life

Alcohol can often lead to negative consequences when it comes to your sex life—namely, reduced libido (aka your sex drive) or erectile dysfunction¹. But taking a break from alcohol can improve your sexual health, and that's what it did for me. A few things I noticed: more confidence in the bedroom, harder erections, and better orgasms. While I can't know for sure that limiting alcohol was the only reason for these changes, I feel confident that not drinking played a significant part.

More money in my pockets

The biggest change I noticed was neither physical nor mental, but financial. I did not realize how expensive going out for drinks on the regular actually is. Even though I complain about the rising costs of drinks paired with the price of Ubers and the *extremely necessary* post-bar meal, not going to bars as often definitely made a positive impact on my pockets. And while I would love to say I saved the money I would have been otherwise spending on alcohol, truthfully, I just spent the money on other aspects of my life such as shoes and a few more overpriced coffees than I would normally purchase. Nonetheless, it was still nice to enjoy the money I would have normally spent on drinks in other ways. 

How I feel 31 days later

Now that the 31 days of what felt like an extremely long January are over, I do feel more physically fit and mentally sharp as compared to months prior when I was regularly drinking. But the most important lesson that I learned from this experience is the knowledge that I can live an equally happy and fulfilling life without alcohol. Though there were still many days when my desire for a glass of wine (okay, okay, a few glasses) repeatedly called me like an unwanted telemarketer, I did not pick up the phone.

Knowing that I am strong enough to not succumb to my desires far outweighs any physical advantage Dry January gave me, and that's the biggest reason why I'll be continuing on the tradition in 2026. Realistically, do I think that I'll completely give up on alcohol? No. But, I will continue to be much more conscious of my alcohol consumption and do my best to not overindulge in drinking throughout the year. So as I sit here with a glass of wine writing my story for you to read, I'd like to leave you with one final note: everything in moderation.