As the holiday season winds down, many of us take stock of our habits—how much we ate, how little we exercised and, yes, how much we drank. Alcohol plays a central role in many year-end celebrations, and in the United States, about 62% of adults report consuming alcohol. Even outside the holidays, nearly 69% of people who drink say they’ve had alcohol in the past week, according to the Pew Research Center.
After weeks of gatherings, parties and late nights, many people choose to take a break from alcohol. In 2025, nearly a third of Americans participated in some form of “Dry January,” where they stopped drinking alcohol for a month to reset their habits and see how they feel without it.
Kelly Carignan, NP, of Tufts Medical Center Community Care answers common questions about Dry January and how alcohol really affects our bodies.
What is Dry January and why do people do it?
Dry January is a personal challenge where someone chooses to avoid all alcohol for the month of January. Many people start it after the holidays because they feel their drinking increased during Thanksgiving through New Year’s, they want a fresh start or they’re curious about how abstaining will impact their health. It’s not a treatment for alcohol use disorder by itself, but it’s a low-commitment way to reassess your relationship with alcohol and build healthier habits.
What are the short-term effects of alcohol on the body?
In the short term, alcohol affects several systems:
- Brain: It slows communication between nerve cells, which can impair judgment, balance and reaction time.
- Liver: The liver starts processing alcohol right away. Small amounts are easy to handle, but larger amounts can cause irritation and inflammation.
- Heart and blood pressure: Acute drinking can raise heart rate and blood pressure temporarily.
- Sleep: Alcohol may make you sleepy initially, but it disrupts the sleep cycle, leading to less restorative sleep.
Even one night of heavy drinking can lead to dehydration, headaches, impaired coordination and memory lapses.
How does alcohol affect long-term health?
With repeated use over time, alcohol can contribute to:
- Liver disease: Fatty liver, hepatitis and cirrhosis can develop as the liver continually repairs alcohol-related damage.
- Cardiovascular issues: Long-term heavy drinking increases the risk of high blood pressure, heart disease and stroke.
- Cancer risk: Alcohol is classified as a carcinogen and is linked to cancers of the mouth, throat, liver, breast and esophagus.
- Mental health: Alcohol can worsen anxiety and depression and interfere with sleep patterns long after drinking.
- Immune function: Chronic alcohol use can weaken immune responses, making infections more likely.
Even regular, moderate drinking carries risks and many people overestimate how safe it is.
What kinds of benefits do people notice when they take a month off alcohol?
People who take part in Dry January often report improvements in:
- Sleep quality
- Energy levels and mood
- Digestion and reduced bloating
- Weight management
- Clarity of thinking
- Overall sense of control over habits
Research shows that many participants maintain better drinking habits even after January ends.
Is it safe for anyone to suddenly stop drinking alcohol?
Most moderate drinkers can safely stop drinking for a month without medical intervention. However, if someone drinks heavily or regularly (daily), abruptly stopping can cause withdrawal symptoms—from anxiety and tremors to more serious complications. If you’re concerned your drinking is heavy or you’ve experienced withdrawal before, talk to your doctor before attempting to quit on your own.
What are some tips for people doing Dry January?
A few helpful strategies include:
- Set clear, achievable goals for the month.
- Track habits and note how you feel day to day.
- Find alternatives like sparkling water, herbal tea or non-alcoholic beverages.
- Stay connected with friends or support groups doing the same challenge.
- Be patient with yourself; setbacks happen—but every drink-free day counts.
How can I decide if more than a month’s break is right for me?
Use Dry January as a starting point to reflect on how alcohol fits into your life. If you find that cutting out alcohol, even briefly, improves your wellbeing significantly, it may be worth talking to your doctor about longer-term changes or exploring deeper patterns of use. It’s not about perfection—it’s about making informed, healthy choices.
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