Dry January is a time to refrain from alcohol and have a sober month. Create a dry January that suits your needs and discover new drinks and activities to avoid too much alcohol consumption!
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What is Dry January?
Dry January is a movement focused on abstaining from alcohol during the month of January. This is also sometimes known as sober January, damp January, or simply 30 days without alcohol.
Part of the reason many choose to participate in dry January goes hand in hand with the new year’s resolutions. This is a time many people set goals for better habits, healthier diets, and usually weight loss.
Dry January Benefits
Weight Loss: Alcohol consumption tends to be a lot of calories. Liquor has 7 calories per gram. Think about it as one shot being about 100 calories. In addition to the calories directly from the alcohol, the late nights also tend to lead to overindulgent foods and the next morning comes with quick, greasy foods.
By avoiding these drinks and foods you are not consuming the additional calories. In theory, this would eventually lead to weight loss.
Love Your Liver: The effects alcohol has on your liver varies person to person based on your genes, consumption, and amount. There are 3 types of liver disease that alcohol affects1.
- Alcoholic Hepatitis- This is hepatitis of the liver due to alcohol. Hepatitis means there is inflammation in the liver. Ultimately, this leads to cell damage and cell death, meaning the liver is unable to do its job.
- Fatty Liver- This is one of the earliest signs of alcohol related liver disease. Basically, this is when the liver is storing more fat than normal. This disease can be reduced and potentially reversed by avoiding alcohol.
- Cirrhosis- The easiest explanation of cirrhosis is scarring of the liver. Alcohol injures the liver then tries to repair itself. Because of this there is scar tissue left and where there is scar tissue the liver is unable to function as it should.
Proper Hydration: Alcohol is dehydrating. By reducing alcohol consumption it is hopeful that your would instead be drinking more water.
Potential Better Relationships: This is dependent person-to-person. Alcohol can be an issue in some relationships. By abstaining for a month this time can be spent repairing these concerns.
Reduced Risk of Disease: Alcohol is known to play a hand in many diseases. Abstaining from alcohol may help reduce the risk of some of these issues. Note that by not drinking alcohol you are not guaranteed to not develop any conditions.
Improved Sleep: Alcohol wreaks havoc on sleep! Even if you think you are getting a great night’s rest (because you drank so much you pass out), this isn’t actually good sleep!
Increased Energy: Going hand-in-hand with improved sleep, this will also lead to increased energy. Have you ever randomly woken up from a great nights sleep and seem to be able to tackle the world? Well, without the hamper of alcohol in your system you can get more of those great nights of sleep and ultimately, increased energy!
See a New, Sober Perspective: You may be set in the routine of grabbing a drink after work or going out to the bar with your friends on the weekend. You may not even want to be doing this; you’re just used to is.
By taking this month to look at your alcohol consumption and see what habits you have unintentionally ingrained in yourself. Get a new perspective on what your goals are, what your priorities are, and what you actually value in your life.
Tips for Your Sober Month
Set Boundaries: Make distinctions between what you will and will not do (and how flexible you’re willing to be). If you are going to not have a drop of liquor in the month of January let your close friends and family know. While hanging out with them it is more likely they will not try to get you to drink after they understand what you are doing and why.
Try Alcohol Free Liquors: Zero proof liquors are becoming more and more popular. These are liquors (whiskey, gin, rum, etc) that look and taste very similar to actual liquor, without any of the alcohol. If you enjoy the experience of making a drink use these to create yourself a mocktail with all of the ingredients but none of the alcohol!
Dry January Mocktails: Mocktails can be drinks that have alcohol-free liquor or really they can be anything! If calling a drink a mocktails makes it feel more special, go for it!
- Try this DIY Starbucks Pink Drink! It is a simple mixture but you can use a cocktail shaker to make it feel extra fun! If you’ve never tried a Pink Drink from Starbucks it is basically a mixture of coconut milk, hibiscus juice, and freeze dried strawberries- Yum!
- Rosemary Pear Mocktail: This recipe will have you thinking you are having an actual cocktail!
- I love a Lemon Drop! Use this recipe as a great stand in option!
Take Charge of Your Plans: A lot of people’s go-to hang out ideas involve drinking. Come up with some activities you’d like to do that don’t! It’s easier to bring an idea to the table rather than expecting them to come up with an activity to accommodate your sober month.
Some fun activities that don’t typically involve alcohol are:
- Ax throwing (there isn’t even any served here!)
- Rock climbing
- Ceramic class
- Hike
Dry January Alternatives
Damp January: This is a middle ground between your normal booze consumption and dry January. There aren’t any clear cut guidelines for damp January, so make it your own! For you damp January may look like only drinking on special occasions, having one drink a day, just drinking on weekends, or however you prefer.
Strictly Special Occasion: Sometimes sharing a drink with others is a special bonding moment. If there happens to be a special occasion in January when this will occur, maybe you want to make an exception for it.
Drink More Water: If you have a water goal for the month, there may not be room for alcohol! Use these 11 Hacks to Drink More Water to find your favorite way to increase your water consumption. Tell yourself you need to reach your goal before even considering an alcoholic beverage.
Personal Moderation: Cutting back looks different for everyone. If three drinks a night is normal for you, personal moderation may mean only having two a night. That is still an intentional action!
Alcoholism Assistance
Dry January isn’t something for everyone. If you are facing difficult challenges with alcohol be sure to contact a professional. Call the Substance Abuse and Mental Health Services Administration, SAMHSA, hotline 24/7 at: 1-800-662-4357(HELP).
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Citations:
- Omar Mousa, M.B.B.S. (2021) Effects of alcohol on health and liver, Mayo Clinic Health System. Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effects-of-alcohol-on-your-health-and-liver (Accessed: March 22, 2023).
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