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Wine and spirits are best enjoyed when they are enjoyed responsibly. Nevertheless, alcohol consumption has been on the rise, especially since the pandemic. Dry January has become an increasingly common practice that has helped many people put their drinking habits in perspective and change them for the better. In fact, 25% of Americans avoided alcohol completely during Dry January in 2024!

There are benefits to drinking less. Sleep, energy, and concentration improve, and other aspects of mental and physical health become more stable. Studies show that people who drink regularly, but abstain or cut back substantially for 30 days, also experience weight loss, as well as lower blood pressure and cholesterol levels.

Tips for a successful dry—or dry-ish—January

The only person who knows whether going completely dry for January or simply cutting back, is the right route to take is that person. Either way, incorporating some simple strategies can help people moderate their drinking or take a temporary break, delivering the benefits of reduced consumption without stress or judgment.

Find alternatives

Replace alcohol with alcohol-free options like sparkling water, mocktails, beers, wines, and faux spirits. The market for these beverages is booming: In 2023, sales of non-alcoholic beer and wine in grocery stores, liquor stores, and other retail outlets increased by 35%! The increased market for these drinks has meant an explosion of options that taste great, with many of them including the benefit of being low in sugar—and calories.

Cannabis-infused beverages are also a growing trend, with the market projected to grow at an annual rate of 17.00% over the next decade. These drinks contain THC or CBD, which can provide relaxation or anxiety relief, depending on the formulation. Unlike edibles, cannabis drinks are absorbed quickly, with effects felt within 15 to 20 minutes. Start with low doses, be mindful of dosage if it’s increased, and always follow local laws regarding cannabis products.

Easy does it

Set limits by deciding in advance when, where, and how much to drink. That may mean drinking socially only and not at home, reserving alcohol for weekends or special events, or sticking to one drink per occasion. Eating snacks, appetizers, and hors d’oeuvres while drinking leads one to drink more slowly and, therefore, drink less. It also may be easier for some people if there’s no alcohol in the house at all.

Two’s company

Create a support system by sharing goals with friends and family or, better yet, partnering with someone else who shares an interest in a new approach to drinking. Making notes and keeping track are made even easier by the many apps that are available. They offer a wide range of help around awareness of drinking habits, as well as setting parameters and goals that can be documented and even shared with a partner for support. And if the health benefits aren’t enough, many can even track how many calories and how much cash has been saved by cutting back on alcohol.

Be prepared

Substantially cutting back or eliminating alcohol, even if one’s use is moderate, can cause physical reactions. Low, generalized anxiety, mild fatigue, and a short period of night sweats are common, but these experiences are temporary, and, fortunately, the benefits described above are almost immediate.

Take it easy on yourself

Slip-ups are going to happen in any “self-improvement” endeavor—people will miss a day at the gym, forget to meditate, or go ahead and eat that cookie. Don’t let one stumble undermine sincere intentions or discredit conscientious efforts. Instead of self-loathing, realize that it was only a slip that, at the same time, is a learning and motivating experience, and that tomorrow just means starting fresh.

Rethinking drinking

Whether taking a break or cutting back, a new approach to drinking in January can help people re-examine their relationship with alcohol and how they use it. Whatever the approach, it’s common for people to find that while they are drinking less, they enjoy it more—not to mention the increased energy and clarity. And when is it ever a bad thing to learn how moderation and changed habits can improve one’s health, mood, and social life?

So, here’s to new thinking, better health, and even more fun in the new year!