The 8 Amazing Health Effects of Dry January

What started as a niche trend has recently grown into a widely embraced movement, with more and more people recognizing the health effects of Dry January for both their physical and mental well-being. Dry January is typically practiced as a 31-day reset from alcohol in the first month of the year, with a focus on allowing time to reconsider your relationship with alcohol in the wake of the indulgence and excess associated with the holiday season. 

The concept of Dry January was spearheaded by the charity Alcohol Change UK in 2013 and has since gained worldwide popularity over the past decade. January is the perfect time of year to lean into this practice, as the new year is often a time for reflection, resetting, and goal-setting. Calibrating your routines with healthier choices at the start of the year is also an excellent way to enter the new year fresh and clear-headed. 

In this blog, we’ll cover eight health effects of Dry January, including: 

• Improved liver health

• Better sleep

• Enhanced mental clarity

• Weight loss

• Lower blood pressure

• Strengthened immune system

• Reduced risk of heart disease

• Increased energy 

Let’s take a look!

1. Improved liver health

One of the most immediate and obvious health effects of Dry January is the improvement of liver health. Your liver metabolizes alcohol, and excessive or consistent drinking, especially over the holidays, can lead to inflammation and liver damage. Abstaining from alcohol for even just a month gives your liver a much-needed break, allowing it to repair itself and reduce fat accumulation. 

Studies have shown that liver enzyme levels, which indicate liver health, decrease significantly after a month without alcohol. This reduction of enzymes helps your liver to function more effectively and reduces the risk of long-term liver diseases. 

2. Better sleep

Many people mistakenly believe that alcohol helps you sleep better due to its depressive and sedative effects. Perhaps you’ve slipped into a cozy couch coma after a few glasses of wine and the soothing sounds from the latest true crime thriller on Netflix. While it’s true that alcohol may help you fall asleep faster, it disrupts the REM stage of sleep, which is essential for restorative rest. Cue your hangover and grogginess the next morning!

Participants of Dry January often report more restful and uninterrupted sleep, leading to feeling more refreshed and alert during the day. Better sleep quality not only improves overall mood, but it also enhances cognitive function, concentration, and productivity—all while helping your immune system fight off any wintertime colds. 

3. Enhanced mental clarity

A clear mind is a powerful benefit of Dry January. Alcohol impairs brain function, leading to brain fog and poor decision-making. It’s no coincidence that so many memes acknowledge that the liquid courage from alcohol often results in regrettable texts or calls. By abstaining from alcohol, many people can experience enhanced mental clarity, improved memory, and sharper focus. 

This boost in cognitive function can be particularly beneficial for those looking to jump-start their year with renewed motivation for personal and professional goals. The mental clarity gained from Dry January can also inspire us to be more mindful about our alcohol consumption habits in the future, helping us to make healthier beverage choices like a hot cup of tea before bed instead of a brewski. 

4. Weight loss

Alcoholic drinks are often calorie-dense, and many popular cocktails contain added sugars and mixers that significantly increase calorie intake. For example, the average espresso martini can contain a whopping 250 calories. Knocking back a few of these bad boys will have you soaring over your allotted calories for the day and negating any hard work you did at the gym. By participating in Dry January, individuals tend to consume fewer calories, which can contribute to weight loss. 

Beyond calorie reduction, abstaining from alcohol can lead to healthier food choices. Studies have shown that alcohol can increase appetite and reduce inhibitions, leading to overeating or choosing less nutritious foods. Removing alcohol from the equation can result in better eating habits and better control over your portion sizes.

5. Lower blood pressure

Reducing alcohol consumption can have a positive impact on cardiovascular health, including lowering blood pressure. Regular alcohol intake can raise blood pressure, increasing the risk of heart disease and stroke. 

By taking a reprieve from drinking during Dry January, blood pressure levels can decrease, contributing to better heart health. This change can be especially significant for those who already have elevated blood pressure and are looking to manage it without solely relying on medication.   

6. Strengthened immune system

Alcohol can suppress the immune system, making it harder to fight off illnesses. During and after heavy drinking, the immune system is temporarily weakened, leaving your body more vulnerable to infections and viruses. 

By participating in Dry January, you can give your immune system the support it needs to function optimally, especially during the winter when we’re already more susceptible to getting sick. 

7. Reduced risk of heart disease

One of the long-term benefits of cutting back on alcohol is a reduced risk of heart disease. Excessive alcohol consumption is associated with higher triglyceride levels, high blood pressure, and an increase in heart disease. Even one month of abstinence can positively impact heart health by reducing these risk factors. Research has indicated that moderate drinkers who stop drinking for a month can experience improvements in long-term cardiovascular health.

8. Increased energy

Fatigue is a common side effect of regular alcohol consumption, as the body uses significant energy to process and eliminate alcohol. Dry January participants often report feeling more energetic, motivated, and less sluggish during the day. This boost in energy can be attributed to improved sleep quality, better hydration, and the absence of alcohol’s sedative effects. More energy means increased productivity and the ability to engage in activities, such as exercise and hobbies, that further support a healthy lifestyle. 

Wrapping up!

The health benefits of Dry January are extensive, from improved liver function and better sleep to increased energy and a strengthened immune system. For those looking to start the year off on a healthier note, Dry January can be an excellent way to reset your habits, reevaluate alcohol consumption, and experience a host of physical and mental health improvements. Whether you’re a seasoned participant or considering it for the first time, the benefits of Dry January can extend well beyond the 31 days, inspiring longer-term changes for a healthier lifestyle. 

If you’re looking for other ways to make healthier choices in the new year, consider trying Hydrow’s rowing machines and our extensive library of workouts. Hydrow is an indoor rower, offering engaging, challenging, and efficient cardio and strength training classes. Many of these fantastic workouts are just 30 minutes or less and will have you torching calories from start to finish! Remember that with just one row, you engage 86% of your muscles, making rowing one of the best complete-body workouts available!

Take control of your health and fitness and learn more about the benefits of a Hydrow rowing machine today!