As the calendar flips to January, a familiar refrain echoes across the United Kingdom, the United States, and beyond: after weeks of holiday indulgence, many resolve to put down their drinks and embark on "Dry January." This annual tradition, now more than a decade old, invites participants to abstain from alcohol for the entire month. For some, it's a chance to reset after festive excess; for others, it's a test of willpower or a step toward a healthier lifestyle. But is Dry January a harmless health trend, or does it oversimplify the complex relationship many have with alcohol?
Public health scientist Robert M. Kaplan has added his voice to the ongoing debate, offering a nuanced critique of the month-long abstinence movement. On January 1, 2026, Kaplan explained his choice not to participate in Dry January, arguing that "strict behavioral prescriptions often fail to account for the complexities of individual lifestyles and circumstances." According to coverage by GeneOnline, Kaplan emphasized that, for many, moderate drinking practiced responsibly "may not pose significant risks" and could even align with established health guidelines. He cautioned that rigid, one-size-fits-all approaches like Dry January might "oversimplify broader discussions about alcohol consumption and its impact on health," advocating instead for a more individualized, evidence-based perspective.
Despite such critiques, the popularity of Dry January continues to grow. As reported by Newsday, the movement began as a way for people to recuperate after a season of overindulgence. A recent review by researchers at Brown University found that those who took part in Dry January experienced both physical and psychological improvements. Jeffrey Reynolds, CEO of the Family & Children’s Association of Long Island, summed up the appeal: "Dry January is a fantastic opportunity to reexamine your relationship with alcohol—especially if your drinking increased during the holidays or you're looking for better health in the new year." He pointed to likely benefits such as weight loss, stronger immune function, better sleep, clearer skin, and improved mood. And of course, "you'll save a bunch of money. Booze is expensive; water is not."
But for many, the challenge is easier said than done. According to CivicScience data cited by Newsday, by mid-January 2025, about 18% of U.S. adults who drink were participating in Dry January, but another 12% who started had already dropped out. The reasons for struggling are as varied as the participants themselves. Charlotte Faure Green, a nutritional advisor for non-alcoholic beverage company Mother Root, explained, "One of the main reasons people struggle to make it to the end of January without alcohol is a lack of emotional coping skills required to manage what sobriety may bring up for them." She suggested that instead of reaching for a drink to soothe anxiety or stress, people could try breathing techniques, talking therapies, yoga, meditation, or even a walk in nature—methods that, while perhaps clichéd, are "clinically proven to be very effective."
Faure Green also highlighted the biochemical side of abstaining, noting that alcohol's calming effect comes from its impact on GABA receptors in the brain. Rather than seeking this effect artificially, she recommended eating foods that support natural GABA production: "spinach, broccoli, garlic, fish, potatoes and bananas are good sources of B6, a vitamin that’s a vital co-factor in its production." She added, "Green tea also contains an amino acid called L-theanine which is thought to stimulate GABA creation—the ultimate calming cup of tea."
Support from friends and tracking progress are also key strategies. Craig Hutchison, co-founder of Maria & Craig’s non-alcoholic botanical spirit, suggested, "Do Dry January with a friend for moral support and stock your cupboards with great non-alcoholic alternatives, and you’ll still be able to enjoy that end-of-the-day cocktail or aperitif." He also recommended keeping a diary of improvements—such as better sleep or weight loss—since "the average alcoholic cocktail has between 300-400 calories." Sharing the challenge publicly can increase accountability and encouragement, he said, and following non-alcoholic brands on social media can help maintain motivation.
But what happens if you slip? Simone Caporale, an international bartender and ambassador for ZEO non-alcoholic spirit, advised, "If you slip once or twice, don’t beat yourself up and don’t just give up. You can start again the next day—it’s all about balance." Reynolds echoed this sentiment, telling Newsday, "We don’t trash an entire diet plan because we snuck a cookie. This is the same. If you drink, you’ll likely regret it, but spend some time thinking about what set the stage for the slip."
While the short-term benefits of abstaining are widely touted, experts caution that Dry January is not a cure-all. Dr. Jonathan Grecco, a primary care physician at Northwell Health, highlighted the risks of alcohol consumption, noting its links to cardiovascular disease, certain cancers, and liver disease. "Alcohol consumption can cause dysbiosis," he explained, referring to an unhealthy imbalance in the gut microbiota. When metabolized, alcohol breaks down into acetaldehyde, "a known carcinogen that will disrupt the balance of the digestive system." Grecco added, "During the time alcohol is being cleared, fat burning slows, which causes the dietary fat to be stored rather than being used as energy." He made his position clear: "From a heart health standpoint, from a cancer risk standpoint, from a liver disease standpoint, zero alcohol is the best alcohol."
Yet, not everyone is in a position to simply quit drinking for a month. Reynolds issued a warning: "Most people have a pretty distorted sense as to what light-to-moderate use looks like, and consumers consistently underestimate their alcohol intake." For those who drink regularly and suspect physical or psychological dependence, he urged, "you should absolutely seek advice from a health professional before committing to Dry January, as you may experience withdrawal symptoms that could be life-threatening."
Ultimately, the debate over Dry January highlights the complexity of alcohol’s role in society and individual health. For some, abstaining for a month is a valuable reset, a way to reflect on habits and enjoy tangible health perks. For others, like Robert M. Kaplan, the focus should be on moderation, personal context, and avoiding rigid prescriptions that may not suit everyone. As with many health trends, the best path forward may lie somewhere in between: a willingness to reflect, experiment, and seek support—without losing sight of the bigger picture.
