Have you quit yet?

You can also read about the advantages of using Dry January Many participants say that the final days of the challenge are the most difficult. Motivation drops, social pressure returns and the temptation to finish the break increases.

The official campaign and medical research suggest that the 31-day challenge is associated with clearer health benefits as well as a long-term change in drinking behavior.

Alcohol Change UK launched Dry January in 2013. The campaign encourages people to abstain alcohol during the month of January to evaluate their drinking habits.

How many people participate in Dry January?

Dry January is growing rapidly since its beginning. Alcohol Change UK reports that in 2025 around 200,000 people will have signed up formally to the Dry January challenge. However, many more may choose to take part without formal registration.

Alcohol Change UK conducted a separate poll that found around 17.5 millions UK adults were planning to stop drinking alcohol completely in January 2026 or reduce their consumption significantly.

What does research say about Dry January?

The peer-reviewed Journal published a systematic review Alcohol and Alcoholism Data from over 150,000 Dry Jan participants were analysed across 16 studies. Researchers found abstaining for one month from alcohol was associated with improvements in both physical as well as psychological health.

Included in the reported benefits:

• Sleep quality can be improved
• Mental clarity and better mood
• Increased energy levels
• Weight loss
• Improvements in liver function and blood circulation

Researchers found that improvements in abstinence from alcohol usually become more apparent after weeks 3 and 4.

Alcohol Change UK participants’ evidence

Alcohol Change UK There are also survey results from thousands Dry January participants that show consistent benefits for those who complete the challenge. The benefits include:

• 70 per cent reporting better sleep
• 66% of respondents report increased energy consumption
• 54 per cent reporting weight loss
• 81% of drinkers feel more in control

It is important to note that the follow-up research cited by the charity indicates that many participants continue drinking less six months following Dry January’s end, suggesting that the completion of the month can help support a long-term change in behaviour.

The last days of Dry Jan are the most difficult

Experts claim that the last stretch can be difficult for many reasons other than physical. Analysis published by FoodBev Most participants have difficulty with alcohol-centered social situations such as celebrations, work events and dinners.

The growing popularity of non-alcoholic wine and beer has allowed people to continue their social lives while avoiding alcohol.

Dry January offers a good reset for expats who live in Spain, a country where social drinking is part of the everyday culture. If you are participating, let us know in the comments how it’s going.

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