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In A Nutshell
- Free support resources boosted success: About two-thirds of registered participants completed the month, and those who consistently read daily coaching emails and engaged with campaign resources were more likely to finish.
- Physical improvements happened fast: In studies, participants who abstained for one month showed decreased liver fat, lower blood sugar, improved sleep quality, and better concentration within weeks.
- Behavioral changes lasted longer: Six months after Dry January ended, successful participants were still drinking less frequently, getting drunk less often, and consuming fewer drinks overall than before the challenge.
- Even partial success helped: People who didn’t complete the full month still reported improved mental well-being and reduced drinking months later, suggesting that attempting the challenge delivers benefits regardless of perfect execution.
Taking a break from alcohol sounds good in theory. Actually doing it for 31 days? That’s where most people assume they’ll fail. But researchers who examined 16 studies on Dry January found something unexpected: even partial success pays off.
A review published in the journal Alcohol and Alcoholism reveals that temporary abstinence triggers changes that last well beyond the challenge itself. People who didn’t complete the full month still drank less six months later. Those who did finish saw their liver function improve, blood sugar drop, and sleep quality jump.
Researchers from Brown University examined how temporary abstinence affects both health and drinking habits. In one small study of 14 people who abstained for about five weeks, liver fat decreased by 15%, blood glucose dropped by 23%, and participants lost an average of 3 pounds. Sleep quality improved by 10% and concentration jumped 18%.
A larger study tracked moderate drinkers who abstained for one month and found that insulin resistance decreased, blood pressure dropped, and certain growth factors (VEGF and EGF) that support vascular structure declined. Liver function tests improved across multiple markers, including gamma-glutamyl transferase, a substance often elevated in heavy drinkers.
But here’s what really mattered: six months after Dry January ended, people were still drinking less. They got drunk less often and consumed fewer drinks overall. Even people who didn’t make it through the full month showed improved mental well-being and drank less months later.
From 4,000 to 8.5 Million in a Decade
Dry January launched in 2013 with just 4,000 official registrants through the Alcohol Change UK website. By 2023, more than 175,000 people registered, though surveys suggest millions more try it without signing up. A 2024 survey found 16% of UK adults (about 8.5 million people) planned to abstain that January.
Between 2013 and 2016, participation jumped from 4,000 to 60,000 even though advertising didn’t increase. Word spread organically, helped by National Health Service doctors recommending it to patients. Social media and campaign partnerships amplified reach.
Who participates? Dry January attracts people who tend to be younger, female, higher-income, and college-educated. Participants often drink more heavily at baseline and worry about how alcohol affects their health. Between 2014 and 2018, more drinkers cited “Detox (e.g., Dry January)” as their reason for cutting back, and not just in January anymore.
Why Some People Can Complete A Dry January and Others Can’t
About two-thirds of registered participants completed the full month. Success correlated with lighter drinking at the start. People who drank less per day and got drunk less often had better odds. Lower scores on the Alcohol Use Disorders Identification Test (a standard screening tool) also predicted success.
Confidence mattered too. People who felt capable of refusing drinks in emotional situations were more likely to finish. Results on gender were mixed across studies, though women participated more overall.
Registration connected people to free resources, and that appeared to help. Nearly all registered participants signed up for daily coaching emails, and 90% read at least some of them. People who read every message were more likely to complete the month, even accounting for how much they drank at baseline.
Text message support reached about half of participants, with 78% finding it helpful. The Try Dry mobile app saw users jump 38% between January 2020 and 2021.
The Mental Health Factor
Physical improvements grabbed headlines, but psychological changes may explain why benefits lasted. Participating boosted confidence in accomplishing goals and improved mental well-being. People felt more in control of their drinking and less worried about its health effects.
Those who completed Dry January reported improvements in energy, finances, health, sleep, and weight. This increased sense of control seemed to support long-term reductions in drinking.
Interestingly, Dry January participants reported lower psychological well-being and less confidence refusing drinks at baseline than non-participants. People join the challenge because they’re already struggling with their relationship to alcohol.
What about rebounds? Among people who didn’t finish the month, 15% reported more frequent drunkenness six months later, compared to 8% of successful completers. But rebounds affected a small minority. People already drinking more might attempt Dry January out of concern, then continue that pattern regardless. The majority showed improvements whether they finished or not.
The only negative effect? Reduced social contact during the abstinence month, mentioned in one study.
Why Population Drinking Hasn’t Dropped
Despite growing participation, England’s overall alcohol consumption didn’t decrease between 2015 and 2018. While more people tried cutting back in January (27%) versus other months (19%), this didn’t shift how much the population drank overall.
A computer simulation suggested why. If 20% of heavy drinkers (defined as three or more drinks daily) participated, population drinking would barely budge. Even if everyone eligible joined, reductions would be moderate. The model estimated habits take about 100 days to change, and heavier drinkers face stronger automatic patterns.
The disconnect reflects insufficient reach. Men, older adults, and people with lower incomes and education participate less. Many attempt the challenge without registering, missing resources that may boost success. And even with millions aware, relatively few drinkers actually participate.
Some people try “Damp January” instead, cutting back without complete abstinence. Evidence suggests this works too. People who drank at least once during the challenge still showed better mental health and drank less six months later.
People who struggled most cited familiar drinking situations and peer pressure. Those who succeeded credited social support, tracking progress, planning activities that didn’t involve alcohol, and drinking nonalcoholic substitutes.
Dry January targets people who drink more than recommended but don’t have severe alcohol problems. People with serious alcohol dependence shouldn’t attempt sudden abstinence without medical supervision due to dangerous withdrawal risks. The reviewed studies documented no withdrawal cases, likely because severely dependent people recognize the danger.
Nearly all research comes from the UK, though similar campaigns exist in Australia, the Netherlands, and Hungary. Whether Dry January would work similarly in the United States, where drinking culture differs, remains unknown.
The bottom line: one month off alcohol triggered biological improvements within weeks and behavioral changes that lasted months. The psychological boost in confidence and control may be what keeps people drinking less long after January ends.
Disclaimer: This article discusses research on temporary alcohol abstinence challenges designed for people who exceed low-risk drinking guidelines but do not have severe alcohol use disorders. People with chronic or severe alcohol dependence should not attempt sudden abstinence without medical supervision, as alcohol withdrawal can cause serious health complications including seizures. If you’re concerned about your drinking, consult a healthcare provider.
Paper Summary
Limitations
The reviewed studies had several shortcomings. Most used observational designs rather than randomized controlled trials, making it difficult to establish cause-and-effect relationships. Samples were typically self-selected, introducing potential bias since people who choose to participate might differ from those who don’t in ways that affect outcomes. Most studies lacked follow-up periods beyond six months, leaving questions about longer-term effects unanswered. Nearly all research came from the UK, limiting understanding of how Dry January might work in other cultural contexts. The studies didn’t include critical quality assessments, and some relied on self-reported drinking rather than objective measures.
Funding and Disclosures
This work was supported by the National Institute on Alcohol Abuse and Alcoholism through grant T32AA007459, grant K01AA025994 to Matthew K. Meisel, and a Brown University Undergraduate Teaching and Research Award to Sarah Uriarte. The content is solely the responsibility of the authors and doesn’t necessarily represent the official views of the National Institute on Alcohol Abuse and Alcoholism. The authors declared no conflicts of interest.
Publication Information
Authors: Megan Strowger, Matthew K. Meisel, Sarah Uriarte, and Suzanne M. Colby from the Center for Alcohol and Addiction Studies, Department of Behavioral and Social Sciences, Brown University School of Public Health (121 South Main Street, Providence, RI 02912, USA). Uriarte and Colby are also affiliated with The Warren Alpert Medical School of Brown University (222 Richmond Street, Providence, RI 02912, USA).
Citation: Strowger M, Meisel MK, Uriarte S, Colby SM. A scoping review of Dry January: evidence and future directions. Alcohol and Alcoholism. 2025;60:agaf057. DOI: 10.1093/alcalc/agaf057 | Received: October 19, 2024; Revised: August 12, 2025; Accepted: August 13, 2025
Well, 1/2 day, so far so good!