Sober-curious? Here's what to know about Dry January, the alcohol abstinence challenge

For many, the new year means new goals, which may look like getting back to the gym, cooking more meals at home or cutting back on sugar. But for many, it's a time to reduce their alcohol intake.

Folks looking to get on the right track may be interested in Dry January, a 31-day challenge in which participants abstain from drinking alcohol, whether it be cocktails, wine or beer.

Though drinking spikes during the holidays − 47% of men and 40% of women admitted to binge drinking during the merry season, according to American Addiction Centers − more adults are actually interested in sobering up.

In 2024, 42% of American adults indicated they were sober-curious, or reflecting on their alcohol consumption during the holidays, according to market researcher Civic Science. That's up from 33% in 2022.

Interested in learning more? Here's what to know about Dry January, including its origin, benefits and tips for making it through 31 days alcohol-free.

What is Dry January?

Dry January is a challenge to abstain from alcohol consumption during the entire month of January.

What are the benefits of Dry January?

There are several benefits to short-term alcohol abstinence. According to a 2022 study published in the Harm Reduction Journal, Dry January participants reported the following benefits:

• Improved sleep

• Increased exercise and energy

• Improved diet

• Weight loss

Is Dry January hard to complete?

The difficulty of completing Dry January will depend on an individual's drinking frequency. Light drinkers may find it easier to abstain from alcohol for the full month than those who imbibe more.

Tips for a successful Dry January

Harvard Health Publishing recommends the following steps for executing a successful Dry January:

• Find a substitute non-alcoholic drink. For social situations or when the craving for an alcoholic drink may be stronger, have non-alcoholic drinks around, like sparking water, soda or mocktails.

• Avoid temptations. Keep alcohol out of the house and bring non-alcoholic beverages when visiting others.

• Create or join a support group. Enlist family and friends to try Dry January, too.

• Don't give up. Don't feel guilty for slipping up. Begin the next day and try again.

Alcohol Change UK, the nonprofit that founded Dry January, also has a free mobile app called Try Dry. The app allows users to track alcohol consumption and money saved, set goals, and monitor their well-being, such as sleep levels and mood. The app is available in the Apple App Store and Google Play Store.

What are the best NA drinks?

Mocktails and non-alcoholic beers are not hard to come by, as interest in the sober-curious lifestyle continues to bubble.

Many major beer makers now offer non-alcoholic options, including Heineken 0.0, Guinness 0, Budweiser Zero and Boulevard's Flying Start.

One popular company dedicated solely to non-alcoholic drinks is Athletic Brewing Company, based in Connecticut.

Want to get thoughts on a drink you've seen around? Alcohol Change UK manages live reviews of low to non-alcoholic drinks on its website. Users can search a drink to find a rating out of five stars, information about alcohol by volume and calories, in addition to detailed reviews about taste. Reviews are written by Alcohol Change UK staff, non-alcoholic beverage experts and other alcohol consumption-cautious organizations.

How did Dry January get started?

The first "official" Dry January was hosted by Alcohol Change UK, a nonprofit that provides education about the harms of alcohol, in 2013. But the story dates back two years earlier.

In 2011, Dry January founder Emily Robinson signed up to run her first half marathon that was to take place in February, according to the Alcohol Change UK website. In order to prepare for the race, she stopped drinking alcohol for the month of January.

The following year, Robinson joined Alcohol Change UK and gave up drinking for the month of January again. It was at this time that Robinson and the nonprofit began to brainstorm the Dry January campaign.

In 2013, about 4,000 people in the United Kingdom "pledged" to participate in Dry January, according to Alcohol Change UK. For that first year, Alcohol Change UK partnered with spokesman Alastair Campbell to headline the campaign, speaking about alcoholism. Additionally, that year Peter Oborne, then a columnist with The Telegraph, tried Dry January himself and shared his experience with readers.

In 2023, more than 175,000 people participated in the Dry January campaign, per Alcohol Change UK.

Dry January isn't for everyone

Dry January is not recommended for heavy drinkers − men who have five or drinks per day and women who have four or more drinks per day, according to Massachusetts General Hospital.

Heavy drinkers who go cold turkey may experience mild to severe withdrawal symptoms, including shaky hands, headaches, anxiety, nausea and vomiting, and insomnia. Per Massachusetts General Hospital, withdrawal left untreated can even progress to life-threatening symptoms like seizures, delirium tremens and in some cases, death.

Individuals struggling with alcoholism may contact the Substance Abuse and Mental Health Services Administration for free by calling 1-800-662-4357 or by texting their zip code to 435748.

This story has been updated to correct a typo.

Greta Cross is a national trending reporter at USA TODAY. Follow her on X and Instagram @gretalcross. Story idea? Email her at gcross@gannett.com.

This article originally appeared on USA TODAY: Dry January: What to know about 31-day alcohol abstinence challenge