The beginning of the year is the perfect time to set new year resolutions and goals or to try new things, so taking part in Dry January 2024 is an excellent step towards a healthier lifestyle, especially if you've overindulged during the festive period.
Dry January meaning
If you're taking part in the Dry January challenge, it means that you're not going to drink any alcohol for 31 days, starting on the 1st of January. After this period, you may decide to stop drinking altogether, or you may prefer to reintroduce alcohol into your life, but at a much lower level than before.
Benefits of dry January: week by week
Week 1 - When beginning Dry January, you will already start to notice lots of benefits of doing Dry January. You may not sleep as much as you would do if you were to get drunk, but your quality of sleep should improve. As alcohol is a diuretic, it can dehydrate your body pretty quickly, so not consuming it can give you clearer head and better focus, which with better sleep should give you more energy.
Week 2 - Alcohol can irritate your stomach lining, so 14 days after cutting it out may lead to better digestive health and less pain, nausea and stomach cramps. This may inspire you to switch to a healthier diet and you could start to see a difference in your weight as you ditch empty calories from the booze.
Week 3 - As week three roles around you are likely to stop feeling so tired and your blood pressure should reduce, which is important as hypertension could lead to a heart attack or stroke.
Week 4 - At the end of the month, you should notice that your skin is much more hydrated and less dry or flaky, due to better hydration levels. Your may have lost weight as you're consuming less calories from alcoholic beverages. Your liver function may also improve as it will start to shed fat.
Other Dry January benefits include saving money and generally, being more alert and responsive to what's going on around you and to your friends and family.
How to do dry January
Of course, giving up alcohol is the key part of dry January, but along the way you may find certain techniques, distractions or activities that help you to stay on the straight and narrow. For example, many people find running useful, or drinking more water or starting a new hobby (such as cooking, walking, swimming or reading) to fill the time that they would normally be drinking in.
If you find water boring, having a selection of fun snacks, fruit juices, mocktails or non-alcoholic drinks to hand can help you to curb your cravings and still join in on the fun in you're own way.
Dry January tips
Plan activities
Scheduling activities can shift your focus and give you something to look forward when you're not drinking, so you're not thinking about heading to the pub or corner shop to buy some alcohol. After all, you don't need a drink to have fun and you'll be saving money, so why not treat yourself to a coffee out with friends or a trip to the cinema?
Have a plan
There are likely to be some situations where alcohol is offered to you (such as a party or at a dinner with friends, for example). Deciding beforehand what you're going to do when this situation occurs can help you to make better choices, whether that's kindly rejecting the offer or finding a non-alcoholic alternative that you like.
Tell people
Being honest to those close to you can encourage you to carry on with your no-drinking journey and make you more likely to stick to it. Plus, you may find support from others and potentially inspire a few people to give Dry January a try too!
Say no
It's easier said than done, but there's no need to be embarrassed about rejecting a drink. Saying no does not make you weak or a party-pooper. In fact, it shows courage and resistance, particularly if others around you are drinking. Practice saying no and if you're feeling pressured by others, it can be best to leave the situation you are in.
Call a loved one
Having someone to chat to that you love and trust is an important part of giving up alcohol. A cuppa with a friend can be just the distraction you need.
Keep a diary
Writing in a diary can be cathartic and having a physical list of reminders as to why shouldn't drink or how long you have gone without a drink can be the encouragement you need to keep the challenge going. Once you reach the end of the month, you'll have a summary of your own Dry January experience to look back on.
Re-think slip-ups
If you slip-up and and up having one drink, don't beat yourself up about it. You're human and slip-ups happen - it's how you bounce back from it that matters. Don't think it's not worth carrying on anymore because it is; think about why you ended up having a drink and how this can be avoided next time.
Have a list of motivations
Everyone has their own list of reasons for giving up alcohol, whether that's to become a better mother, son, father or daughter, or to save money or improve your health... Whatever your motivations are, jot them down or make a mental note of them and remind yourself regularly of why you're quitting drinking and how your life will be improved because of your new lifestyle choice.
Ask for help
If you are struggling or you prefer to speak to a stranger about your issues with alcohol, there are a number of services you can call. You can also find an AA (Alcoholic's Anonymous) meeting to attend with likeminded people who are also in similar situations to you or who may have come out the other side and have support and advice they can offer you.
Arabella Horspool is a Commercial Content Writer for Yours at Bauer Media. She's a bookworm who enjoys cooking and spending time with her many pets.