What is “Dry January”?

According to alcoholchange.org, Dry January is the annual movement through which millions of people give up alcohol for the month of January. It is run by the charity Alcohol Change UK.

The goal is no alcohol for the month of January. No more hangovers, more energy, and saving lots of money. Sounds pretty good to us!

This is also a chance to re-evaluate your relationship with alcohol. The idea is that if you take a month off from drinking, you can improve your drinking habits throughout the rest of the year.

According to alcoholchange.org, 72% of people who do Dry January are still drinking more sensibly six months later.



So much of our culture and society is centred around drinking alcohol. People often feel pressured into drinking when they don’t really want to or drinking more than they would like to.

Dry January hopes to create more awareness around the choice to be sober, and we love that!



Research conducted by Drinkaware reported a polarisation of change in drinking behaviour, with a similar proportion of drinkers (between one-fifth and one-third of the population) drinking more than normal to those drinking less than normal.

Here are some tips to help you cut the alcohol this January:

  • If you do have a drink during Dry January, it’s not the end of the world. Don’t beat yourself up about it! The important thing is that you’re trying. Get back up on the horse and finish out the month. You’ve got this!


  • Replace alcoholic drinks: Why not try drinking sparkling juice at parties and tonic water with lime at restaurants? You could also indulge in these delicious mocktail recipes from Drinkaware.


If you show up to a party empty handed and someone offers you a glass of wine, you might be tempted to drink it, so come prepared with something yummy to drink that won’t give me a headache.


  • Tell your friends: You’re more likely to stay alcohol free if your family and friends know about your commitment to being sober during January and support you along the way. Tell people from the outset about your commitment, and ask them not to tempt you.


  • Get the App! – If you love data and visual reminders of your progress, you’ll respond well to the Dry January App.  If apps aren’t your thing, try finding a friend or two to do it with you and check in with each other at the end of each week.


  • Remove all the alcohol from your house. This will stop any temptations if you are having a bad day or craving alcohol.


  • Get active: Regular exercise will keep you motivated and allow you to be active and distracted during times you would normally be drinking. It will also give you an alternative challenge to think about. Check out our Move More page for some great activity ideas, there’s something for everyone!


  • Take a note of other unexpected bonuses: More energy, weight loss, better skin, better health and wellbeing.


Celebrate your success on February 1. And guess what? If you don’t want to have a drink on February 1, then don’t! Celebrate your achievement in whatever way works for you.