With the new year on the horizon and resolutions brewing, more people are saying cheers to a booze-free January, a choice that might come with some real health benefits and, ultimately, help some people cut back for good.
Published in Alcohol and Alcoholism, a review by researchers at Brown’s School of Public Health and The Warren Alpert Medical School analyzed 16 studies on the popular month-long alcohol-free challenge known as Dry January.
Looking at more than 150,000 participants, the review examined who takes part in Dry January, how they are affected, and what factors helped people succeed. The study, led by researchers at the Center for Alcohol and Addiction Studies, also identified how the campaign might expand and improve participation.
Researchers found that even a short-term pause in drinking can lead to meaningful physical and psychological improvements. Participants who cut out alcohol completely for the month reported improved sleep, better mood, weight loss, and even healthier liver function and blood pressure. They were also more likely to say that they lost weight, were able to concentrate better, and had more energy than they did before. Even those who simply reduced their drinking experienced some improvements in these areas.
“The effort leads to sustained moderation: Most participants continue to drink less alcohol rather than increasing consumption afterwards,” says lead author Megan Strowger, PhD, who led the work as a CAAS postdoctoral fellow. “Overall, participating in Dry January allows people to pause, reflect, and rethink their relationship with alcohol, including how it affects their social life, mental health, and physical health.”
As more research ties health risks to alcohol use, the number of Americans who drink continues to decline: A Gallup poll found that only 54 percent of US adults said they consumed alcohol, the lowest percentage in Gallup’s history collecting data on drinking behavior.
“There is so much more support for living an alcohol-free lifestyle now,” says Suzanne M. Colby, PhD, professor of behavioral and social sciences and of psychiatry and human behavior. “It is more socially acceptable than ever to be sober curious or alcohol free.”
The study also found that people who formally registered and used campaign tools such as the Try Dry app, daily coaching emails, or text messages were significantly more likely to complete the month alcohol free and to continue drinking less afterward.
The review found some negative side effects of the challenge: A small number of participants who were unable to complete the month reported drinking more afterward in a so-called rebound effect.
Still, the study’s authors recommend expanding outreach, partnering with diverse influencers, and tailoring campaign messages for a wider audience. They also called for more US-based research on both Dry January and Damp January—which calls for only cutting back on alcohol versus total abstinence—as well as greater investment in tools that help participants set goals, track progress, and stay motivated.
“I think the most important takeaway from our Dry January review is that taking a break from drinking can be reframed as a positive experience,” Colby says. “I tried it myself and experienced benefits firsthand.”