Dry January: Scientific Evidence and New Pathways

End-of-year celebrations are traditionally times of excess. In addition to high alcohol consumption, overeating fatty and sugary foods is common, leading many people to start the year feeling they are not at their best. In this context, the Dry January campaign, launched in the United Kingdom in 2013, has become a global phenomenon.¹ The challenge is simple: go the 31 days of January without drinking alcohol. The campaign is aimed at people who drink above low-risk guidelines and wish to reassess their relationship with alcohol. It is not recommended for cases of severe alcohol dependence, which require clinical supervision to avoid withdrawal syndromes.

Main Benefits: What Does the Evidence Say?

Taking a break from alcohol consumption can bring numerous physical and mental benefits. New evidence reinforces the importance of this pause. A review published in 2025 indicates that for those who complete a month of abstinence, the benefits go far beyond increased physical energy, including:

• Metabolic and Liver Health: Significant improvements in insulin resistance, blood pressure, and liver function, including a reduction in liver fat.
• Cellular Markers: A decrease in the concentration of cancer-related growth factors after one month of abstinence.
• Psychological Well-being: Greater ability to concentrate, improved sleep quality, and an increase in drink refusal self-efficacy—that is, participants feel more confident saying “no” to alcohol in social situations.

The Myth of the “Rebound Effect” and Long-Term Maintenance

A common concern is that abstaining for a month might lead to a “rebound effect,” in which individuals drink excessively in February to compensate, thereby reversing the benefits. However, current literature challenges this view.²˒³ Studies show that the rebound effect is rare and occurs in a small minority, usually among those who did not complete the challenge. For most successful participants, Dry January functions as a “reset”: six months after the campaign, these individuals showed lower drinking frequency and fewer episodes of intoxication than before the challenge.

Damp January: Harm Reduction

For those who find total abstinence too difficult, the concept of Damp January (Janeiro Úmido) has gained traction.⁴˒⁵ Perfection is not the enemy of good: participants who did not remain completely sober but reduced their consumption still reported important benefits, such as improved mental well-being and greater control over their choices. Harm reduction is a valid and effective pathway to long-term health.

Tips and Guidance

Changing habits is not easy. CISA has updated its guidance based on predictors of success identified in recent research:

• Register officially: Data indicate that officially signing up for the campaign and publicly committing to it with family and friends increases the chances of success.
• Eliminate triggers: Distance yourself from reminders of alcohol. Avoid keeping alcoholic beverages at home and plan social activities away from bars.
• Find alternative activities: Fill free time with enjoyable activities that replace the habit of drinking, in addition to exercising, staying hydrated, and eating well.
• Seek support: If you experience severe difficulties, seek help from a healthcare professional.

References:

1.  de Ternay, J., Leblanc, P., Michel, P., Benyamina, A., Naassila, M., & Rolland, B. (2022). One-month alcohol abstinence national campaigns: a scoping review of the harm reduction benefits. Harm reduction journal, 19(1), 24. https://doi.org/10.1186/s12954-022-00603-x
2. Strowger, M., Meisel, M. K., Uriarte, S., & Colby, S. M. (2025). A scoping review of Dry January: evidence and future directions. Alcohol and alcoholism (Oxford, Oxfordshire), 60(5), agaf057. https://doi.org/10.1093/alcalc/agaf057
3. de Visser, R. O., Robinson, E., & Bond, R. (2016). Voluntary temporary abstinence from alcohol during "Dry January" and subsequent alcohol use. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 35(3), 281–289. https://doi.org/10.1037/hea0000297
4. Blum D. (2024) To Cut Back on Drinking, Try Damp January. https://www.nytimes.com/2024/01/08/well/dry-january-alcohol.html.
5. Dara J. (2023) How does Damp January compare to Dry January? https://www.forbes.com/sites/jilliandara/2023/01/11/how-does-damp-january-compare-to-dry-january/.