8 Million People Are Giving Up Alcohol This January

A Challenge Worth Trying— Even If You Don’t Finish

Every January, a growing number of people make the decision to swap a glass of fizz for a sparkling water in an effort to improve their health, save money, and feel better. This year, 8 million people are planning to take part in Dry January, the month-long alcohol-free challenge that has become a cultural norm. But here’s the thing- even if you don’t make it through all 31 days, cutting back or even having a few weeks without alcohol still has noticeable benefits.

So, what is it about giving up alcohol that appeals to so many of us? Why is it often much harder than it sounds? And is it worth it, even if you don’t make it past week 3?

Let’s start with the basics. Alcohol affects almost every system in the body. While a glass of wine might feel like the perfect way to unwind, the truth is that alcohol disrupts our sleep, increases food cravings, and drains our energy. It’s also linked to a long list of health issues, such as liver damage, heart disease and increased anxiety. For many people, the short-term benefits of abstaining from alcohol can be transformative, that’s if you can stick to it.

The Impact of Alcohol on Health, Sleep, and Energy

One of the most immediate benefits of cutting out alcohol is improved sleep quality. Alcohol may help you fall asleep faster, but it disrupts the restorative stages of sleep and reduces overall sleep quality. You're likely to wake up still feeling fatigued, no matter how many hours you’ve spent in bed. On the other hand, getting a good night's sleep typically sets off a domino effect—it boosts your energy, reduces your heart rate, increases your ability to focus, and improves your overall mood.

Alcohol also plays havoc on your metabolism and appetite. Alcohol lowers our inhibitions and disrupts the hormones that regulate hunger. Notice how a few glasses of wine often leads to insatiable cravings for salty snacks or a late-night takeaway order? Giving it up can help reset your appetite, reduce cravings and give your body and digestive system a chance to rest.

And then there’s the impact on our mood and emotional health. While alcohol can temporarily lift your spirits, in the long run, it’s actually a depressant. Regular drinking can worsen feelings of anxiety and low mood, particularly during the dark, cold months of winter. For some, Dry January can become a catalyst for improved mental health and overall well-being.

Why Is It So Much Harder Than It Sounds?

Despite these benefits, for many people, giving up alcohol isn’t easy. Alcohol is deeply ingrained in our culture—we celebrate with it, commiserate with it, and unwind with it. When we remove it from the equation, it can feel like we’re missing out. The social pressure, previous habits, and cravings can make it feel as though we're unnecessarily depriving ourselves of pleasure and enjoyment.

There’s also the fact that it’s winter. January can be a tough month—it’s cold, dark, and uninspiring. Many people understandably use alcohol as a way to ease feelings of seasonal blues. It’s a quick and easy way to temporarily boost your mood and connect with others.

What happens when we give up alcohol for 31 Days?

The benefits of taking a break from alcohol are undeniable. By the end of January, many people report glowing skin, more energy, and a sense of satisfaction and accomplishment. Dry January is an opportunity to evaluate our daily habits and choices, a test of willpower and our ability to abstain in a world that constantly tells you to indulge.We prove to ourselves (and to others) that we can take on challenges and achieve the goals we set.

There are countless health articles calculating how many calories we’ll save and how many pounds we might lose by going alcohol-free. Those stats are impressive. But the mental health benefits of an alcohol-free month are often overlooked. Beyond the numbers, taking a break from alcohol is a chance to reset emotionally and notice how we manage and react to stress. The real transformation happens when we notice that this 31 day-long experiment in self-discipline can be about so much more than just alcohol.

If you’re tempted to throw in the towel by week two, you’re not alone. *Only 67% of people make it to day 31. But here’s the thing- Dry January doesn’t have to be an all-or-nothing challenge. Whether you make it through 31 days or not, there’s value in simply trying. If you skip a day or slip up, it doesn’t erase the benefits of the effort you’ve already made.

So how can we do it?

The key is to focus on the benefits and find ways to keep yourself motivated:

1. What’s the reward? Decide on a reward at the end of the month and use the money you’ve saved on wine and cocktails to pay for it. Win!

2. Teamwork. Join forces with a friend, your partner or even an online community. Being a part of a group can help you to stay accountable.

3. Replace the Ritual: If you’re used to winding down with a glass of wine, find a new ritual. Herbal teas and alcohol-free beer / wine can fill the gap.

4. Focus on the Benefits: Better sleep, clearer skin, more energy, and improved mental clarity are just a few. Take note of how you feel each day and write down tangible improvements in both physical and mental.

The Bottom Line

Whether you’re part of the 8 million or just considering it, here’s the truth: Dry January offers a chance to start the year with intentionality. Even if you try it but don’t make it through all 31 days, taking a break from alcohol can still be beneficial. Miss a day? So what. Keep going. Even without a perfect streak, it’s momentum in the right direction. Avoid approaching it as a binary challenge. It doesn’t have to be all or nothing to be worthwhile.

So, why not pour yourself a sparkling water, toast to good health, and give it a go?

Cheers!