Dry January: Tips to cut down on alcohol and boost your health
Published on: 2 January 2025
Alcohol is now the single biggest cause of preventable early death and disability among adults aged 18 to 49, with rising numbers of alcohol-related hospital admissions. It’s a contributing factor in over 60 health conditions, including cancers, liver disease, and mental health problems.
A new year is the perfect time for a fresh start, and for many people, that means taking part in Dry January. You don’t need to start from the 1st, you can do it at any time – the important thing is to start.
What are the benefits?
Cutting down or quitting alcohol, even for a short time, can make a big difference to your health and wellbeing.
Here are some of the immediate benefits you might notice:
- Feeling better in the mornings – no more hangovers or waking up feeling dehydrated
- Being less tired during the day – more energy and concentration to keep you going
- Better looking skin – your skin will start to clear up and appear healthier
- Better weight management – less alcohol means fewer calories and less cravings to eat junk food
Long term benefits are:
- Improved mood and wellbeing
- Sleeping through the night
- Better memory and improved judgement
- Stronger immune system
Tips to help you succeed:
- Plan ahead – before you start drinking, set a limit on how much you’re going to drink. Set alcohol-free days and stick to them.
- Set a budget – only take a fixed amount of money to spend on alcohol.
- Tell friends and family – sharing your goal helps keep you motivated.
- Make it a smaller size – try bottled beer instead of pints or a small glass of wine instead of a large one.
- Track your progress – use a free app like Try Dry to stay on track.
- Find support – visit https://www.nhs.uk/better-health/drink-less for tools and advice.
Make it fun
Dry January isn’t about missing out, it’s about discovering new ways to relax and socialise. Swap the pub for a walk, try a new hobby, or enjoy a cosy night in with a good book and a hot drink.
Ready to start?
Join thousands of people taking part in Dry January and give your body a break. You might be surprised at how good it feels.
Find out more
Tips for drinking less on Better Health