Try Dry January in 2026

The CDC defines drinking in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women. Heavier drinking and long-term drinking can increase physical and mental problems. The concept of Dry January, wishing to cut down on your alcohol intake, or simply wanting to begin the new year with a clean slate by choosing not to drink beer, wine, or spirits for one month, appeals to someone who may have noticed a pattern that they’re drinking a little bit more than they should, especially during the holidays.

There are several benefits to Dry January:

• You’ll get a mood boost.
• You’ll sleep more soundly.
• You might feel less bloated or even drop a few pounds.
• You’ll save money.
• Your skin might look brighter.
• You’ll have a stronger immune system.
• You’ll feel better in the morning.
• You’ll have a new relationship with alcohol.

A month may seem like a long time, but most people can be successful. Here are some tips for a successful Dry January:

• Find a substitute non-alcoholic drink. For social situations, or when you crave a cocktail after a long day, reach for alcohol-free beverages like sparkling water, soda, or virgin beverages (non-alcoholic versions of alcoholic drinks.)
• Non-alcoholic beer or wine also is an option, but some brands still contain up to 0.5% alcohol by volume, so check the label.
• Avoid temptations. Keep alcohol out of your house. When you are invited to someone’s home, bring your non-alcoholic drinks with you.
• Create a support group. Let friends and family know about your intentions and encourage them to keep you accountable. Better yet, enlist someone to do the challenge with you.
• Use the Try Dry app. This free app helps you track your drinking, set personal goals, and offers motivational information like calories and money saved from not drinking. It’s aimed at cutting back on or cutting out alcohol, depending on your choices.
• Don’t give up. If you slip up, don’t feel guilty. Just begin again the next day.

If you found Dry January to be a positive experience, why not consider extending it a little longer or gradually decreasing your alcohol consumption? Embracing these small changes could lead to lasting improvements in overall health and well-being.

Written by Amy Lewis, MPH, MCHES, Health Educator, Westfield Regional Health Department, on behalf of the Mayors Wellness Campaign Advisory Committee of the Chathams