What Happens to Your Body During Dry January?

Dry January started as a campaign by the charity Alcohol Change UK back in 2013. And since then, it has grown into a popular worldwide movement or event that sees participants abstain from alcohol for the first month of the year.

Alcohol Change UK has plenty of resources to help people find motivation and stay the course, but many people also undergo their own unofficial version of Dry January by taking a break and examining their relationship with alcohol.

But what happens during Dry January, and how does it affect your body and brain? We’ll take a week-by-week look at the body changes in Dry January.

Week 1: Adjusting to an Alcohol-Free Lifestyle

It’s early days, but you might already start to notice some changes, such as having more energy and improved concentration. You won’t be experiencing hangovers, you will be more hydrated, and your bank account might also start to see an improvement.

Heavy or regular drinkers may notice some adverse effects like disrupted sleep or cravings as the body begins to adapt. For most people, these withdrawal symptoms will be mild and are a normal part of alcohol detox effects that will quickly improve.

It should be noted, however, that clinically dependent people can suffer severe withdrawal symptoms if they suddenly stop drinking. Alcohol Change UK says that if you suffer symptoms such as fits, shaking hands, sweating or seeing things that are not real, you should seek professional help and not try to stop on your own.

Week 2: Notable Health Improvements Begin

The Dry January health benefits will really start to kick in from around this point. Energy levels and mental clarity start to improve as the body adjusts – some people describe this as ‘the fog lifting’.

Your sleep patterns should also start to improve. While some people use a ‘nightcap’ to help them get to sleep, alcohol actually disrupts REM sleep, which is vital for getting a good night’s rest and waking up feeling physically and mentally refreshed.

Your hydration levels will be back to normal (alcohol is a diuretic, which means it makes you pee more, causing dehydration), and this may lead to visible improvements in the skin and a reduction in puffiness. People who experience acid reflux or heartburn might notice a marked reduction.

Week 3: Significant Internal Changes

By now, your liver function may have started to improve, allowing the body to process toxins more efficiently. Heightened blood pressure may also start to lower, and you are likely to continue to see mental health benefits, such as reduced anxiety and improved mood. Any cravings and disrupted sleep patterns will generally have stabilised by this stage. Cutting the empty calories from alcohol may see you start to lose weight, and if you’re hitting the gym or taking part in sports, your performance might have improved.

Week 4: The Full Impact of Alcohol-Free Living

By the end of January, you should see a number of significant benefits. Research has shown that just four weeks’ abstinence from alcohol can be enough to start lowering blood pressure and heart rate, improve liver function, reduce the chance of diabetes and even lower the risk of developing certain types of cancer. Your cholesterol levels will have lowered, and your immune system will have received a boost.

That’s all happening on the inside, but there may be good things on the outside, too. The improved hydration is likely to have improved your skin and might also have improved issues such as dandruff and eczema. The reduced calorific intake may have resulted in visible weight loss – as well as the empty calories from the drinks themselves; you might have avoided related calories like unhealthy snacks and late-night kebabs!

With alcohol acting as a muscle relaxant, regular drinking can hamper muscle development. Add improved energy levels, and any exercise routines might have started to be far more effective. Cutting out alcohol can also improve libido and boost your sex life.

The Mental and Emotional Benefits of Dry January

The positive effects of giving up alcohol for a month are not just physical. It can also improve your mood, boost emotional resilience, and provide a strong sense of accomplishment. Even a relatively short break from alcohol can improve short-term memory and concentration. It may also see an improvement in mental health.

Alcohol use can lead to a dopamine deficiency, resulting in low moods and the beginnings of dependency as we look to boost those ‘feelgood’ chemicals with more drinks. Hangovers can lead to feelings of depression and alcohol consumption in general is linked to numerous mental health issues.

Regular or heavy drinking can also mask existing mental health issues such as anxiety or depression. Taking a break from drinking could allow these issues to be examined and addressed when they might otherwise not have been.

Is Dry January the Start of a Healthier Lifestyle?

The mind and body changes in Dry January can be significant, but for many people who take part, this is just the start of the journey.

Not everyone who participates gives up drinking for good, and not everyone wants to. It can, though, provide the perfect opportunity to take a look at your relationship with alcohol and to take steps towards a long-term healthier lifestyle.

A study looking at people participating in Dry January found commonly cited reasons for doing so included improving their health, having more energy, proving something to themselves and gaining more control over their drinking.

Dry January can be a great opportunity to boost your health and give yourself a reset in the new year.

You might be considering trying Dry January yourself to experience its health benefits firsthand, but feel like you need a little help. Alcohol Change UK has plenty of resources, including a handy app filled with features such as trackers and notes, as well as tips to help you succeed.

You could also reach out to Step 1 for guidance or resources if you need further support in your alcohol-free journey.