Dry January 2026: Why taking a break from alcohol matters

Many people choose to start a new year with a renewed focus on health and wellbeing.

One increasingly popular way to do this is by taking part in Dry January – a national campaign that encourages people to take a break from alcohol for 31 days.

First launched in 2013 by the charity Alcohol Change UK, Dry January offers a chance to reset your relationship with alcohol, especially after a period of overindulgence during Christmas and New Year.

Over a decade later, the campaign has grown into a well-recognised movement, with thousands of participants each year reporting improvements in sleep, energy, mood, and physical health.

Here, we explore what alcohol does to the body, what the current low-risk drinking guidelines are, the benefits of reducing alcohol consumption, and practical tips for taking part in Dry January.

What happens to your body when you drink alcohol?

According to the 2022 Health Survey for England, 24% of adults reported drinking more than 14 units of alcohol per week, exceeding the UK Chief Medical Officers’ low-risk drinking guidelines, and highlighting the relevance of initiatives like Dry January.

When alcohol is consumed, it is absorbed into the bloodstream and processed mainly by the liver. While the liver can metabolise small amounts efficiently, excessive or frequent drinking causes a build-up of toxins, which can have harmful effects across multiple organ systems.

Some of the ways alcohol affects the body include:

• Liver damage: The liver breaks down alcohol, but heavy or prolonged drinking can lead to fatty liver, alcoholic hepatitis, fibrosis, or cirrhosis – a serious condition involving permanent liver scarring.
• Brain function: Alcohol interferes with the brain’s communication pathways, impacting mood, behaviour, coordination, and decision-making. Long-term use is associated with cognitive decline and increased risk of dependency.
• Heart health: Drinking too much alcohol raises blood pressure, weakens the heart muscle (cardiomyopathy), and increases the risk of heart attack and stroke.
• Digestive system: Alcohol irritates the stomach lining, contributing to acid reflux and inflammation. Over time, it can impair nutrient absorption and increase the risk of pancreatitis and ulcers.
• Cancer risk: Alcohol consumption is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, and has been linked to several cancers, including mouth, throat, oesophagus, liver, colon, and breast cancer.
• Mental health: Regular heavy drinking can worsen or contribute to conditions such as anxiety, depression, and sleep disorders.

Alcohol’s effects are dose-dependent, meaning the more you drink, and the more frequently you drink, the higher your risk of developing health problems.

Learn more: The effects of substance misuse

Understanding the UK’s low-risk alcohol guidelines

To help people make informed decisions about their drinking habits, the UK’s Chief Medical Officers have published guidelines that outline what is considered low-risk alcohol consumption.

These guidelines are based on evidence linking alcohol to a range of health harms and are intended to reduce the risk of both immediate and long-term effects.

Current UK alcohol guidelines

• Weekly limit: Both men and women are advised not to regularly drink more than 14 units of alcohol per week.
• Spread your intake: If you drink up to 14 units per week, it’s best to spread it over three or more days rather than consuming it all at once.
• Alcohol-free days: It’s also recommended to have at 2-3 alcohol-free days each week, to allow the body time to recover.

These guidelines are designed to reduce alcohol-related harm, but it’s important to note that no level of drinking is completely risk-free.

For individuals with specific health conditions or those who are pregnant, abstinence is the safest choice.

What does 14 units look like?

14 units of alcohol is roughly equivalent to:

• Six pints of lower-strength beer or cider (around 3.6% ABV)
• Ten small glasses (125ml) of wine (around 12% ABV)
• Fourteen single measures (25ml) of spirits (around 40% ABV)

However, it’s important to note that these are only approximate values, as alcohol content can vary between drinks and brands.

What are the benefits of cutting back on alcohol?

Whether you’re taking part in Dry January or simply aiming to reduce your intake, cutting back on alcohol can lead to significant improvements in your physical and mental health – often within just a few weeks.

Here are some key benefits:

• Improved liver health
  Reducing or stopping alcohol consumption gives the liver a chance to repair itself and reduces the risk of long-term liver disease.
• Better mental wellbeing
  Alcohol is a depressant and can worsen anxiety, low mood, and irritability. Many people notice improved mental clarity, mood stability, and resilience after reducing their intake.
• Deeper, more restorative sleep
  While alcohol might make it easier to fall asleep, it disrupts REM (deep) sleep stages, leaving you feeling groggy the next day. Cutting back can lead to more restful and energising sleep.
• Weight loss and improved digestion
  Alcohol contains hidden calories and sugars that contribute to weight gain. Reducing intake may support weight loss and improve digestive function, including reduced bloating and acid reflux.
• Lower risk of serious health conditions
  Reducing alcohol consumption decreases your risk of serious conditions such as high blood pressure, stroke, heart disease, liver disease, and several forms of cancer.
• Increased energy and focus
  Without the dehydrating and sedating effects of alcohol, many people experience a noticeable boost in energy levels and concentration.
• Financial savings
  Alcohol can be expensive. Cutting back, even for a month, can lead to noticeable savings, whether from fewer nights out or reduced spending at the supermarket.

Taking a break from alcohol, even temporarily, can offer a valuable opportunity to reassess your habits and experience how your body and mind respond without regular alcohol use.

Please note: if you are struggling with alcohol addiction, reducing your alcohol intake without medical advice might not be right for you. It is strongly recommended that you speak to your GP, who will be able to provide advice on reducing alcohol intake safely.

Alcohol testing for peace of mind, legal matters and the workplace

When it comes to managing and monitoring alcohol consumption, alcohol testing can play a key role, offering valuable insights for private individuals, legal professionals, local authorities and employers.

Our UKAS 17025-accredited laboratory is equipped to test a variety of samples for chronic and excessive alcohol consumption or abstinence, including hair, nails, and blood. We also offer breath alcohol testing and continuous alcohol monitoring using the SCRAM CAM® bracelet.

For more information or to request a quote for an alcohol test, call our Customer Services team on 0333 600 1300 or email info@alphabiolabs.com.