Many people participate in Dry January each year, and recent surveys suggest millions of Americans attempt to give up alcohol for the month. In 2025, an estimated 15% of U.S. adults considered taking part, reflecting growing interest in mindful drinking and overall wellness.

“Dry January doesn’t have to feel like deprivation, punishment, or a test of willpower,” says Rebecca Kastin, a nutritionist and Mind-Body Eating Coach. “When approached with intention instead of rigidity, it becomes something far more valuable: a chance to observe how alcohol truly affects your body, mood, energy, and habits — and decide what you actually want moving forward.”

According to Women’s Health, the benefits of Dry January can appear quickly and continue to build throughout the month.

During the first week, many people notice improvements in sleep and physical performance. Alcohol disrupts sleep quality, often leaving people tired the next day.

It is also a diuretic, increasing urine production and contributing to dehydration. Without alcohol, hydration becomes easier to maintain, improving blood flow and oxygen delivery to muscles, which can enhance energy and workouts.

By weeks two and three, sleep and exercise patterns often continue to improve, along with mental clarity. Alcohol affects brain function even in moderate amounts by slowing communication between brain cells and influencing judgment, coordination, and mood.

As the brain adjusts to functioning without alcohol, many people report clearer thinking, better concentration, and a more stable mood. Skin benefits may also appear, including reduced puffiness and a clearer, more radiant complexion.

By week four and beyond, longer-term benefits often emerge. Many participants report feeling calmer, leaner, and more focused.

The liver, which is responsible for breaking down alcohol, also benefits from time off. According to Johns Hopkins Medicine, drinking more alcohol than the liver can process may lead to fatty liver disease, alcohol-related hepatitis, and cirrhosis over time. A month without alcohol gives the liver a chance to recover.

Improved sleep helps support better focus and consistency with fitness goals. After a month without alcohol, the body may absorb vitamin A more efficiently, increasing cell turnover and contributing to healthier-looking, more youthful skin.

“Most people don’t miss the alcohol itself, but what it represents,” Kastin says. “It’s a pause at the end of the day, a way to unwind, and a signal that it’s time to relax or socialize. Instead of removing that ritual, it’s important to replace it.”

She suggests swapping alcoholic drinks with alternatives such as sparkling water with citrus and herbs, mocktails served in a wine glass, or herbal teas. Kastin also recommends paying close attention to nutrition during Dry January, prioritizing protein, fiber, and healthy fats to help keep blood sugar levels stable.

“The real value of Dry January isn’t what you stop consuming,” she says. “It’s what you begin to notice. Improved sleep, steadier energy, better digestion, reduced anxiety, and sharper focus are common benefits that often last well beyond the month.”