Expert explains week-by-week benefits of giving up alcohol for Dry January

Holding off the booze is something a lot of people like to challenge themselves to during January, and it turns out those 31 days of no alcohol can make a massive difference to your wellbeing, a bigger one than most people may know.

Within just a week of Dry January, you will actually see the benefits of taking a month of drinking, and there are plenty that follow.

In 2024, it was recorded that 215,000 people in the country signed up for the official Dry January Challenge, which is set up by Alcohol Change UK, but the number of people who say no to booze throughout the month is no doubt much higher.

Additionally, more and more people are steering towards reducing their alcohol consumption, so the number of people taking part in 2025 could be the highest figure yet.

If that is the case, it means that more can expect to reap the benefits of committing to the challenge.

Priory Group’s addictions expert, Dr Niall Campell, said within the first week of no alcohol, your sleep will improve.

He explained that getting drunk usually means you will fall straight into a deep sleep, which will make your body miss out on the rapid eye movement (REM) phase, providing you with one to two cycles of REM sleep instead of the six to seven cycles a night which is recommended.

While it may be difficult to get to sleep within the first week, as alcohol usage influences sleeping patterns, your rest will be of a higher quality. In the same week, your body will also become more hydrated.

Dr Campbell said: “When drinking alcohol, you lose around four times as much liquid as what you actually consumed. Giving up alcohol can help you stay hydrated, which is beneficial for your brain. Your mood and concentration will be more stable, and headaches are likely to decrease.”

Complete another week of dry January; you can add better digestion to the list of benefits. This is because alcohol is an irritant to the stomach lining.

By week three, you should find that your blood pressure will begin to reduce, as heavy drinking is linked to high blood pressure, also known as hypertension, amongst all genders. Hypertension can cause strokes and heart attacks, so this is a really significant benefit.

After completing four alcohol-free weeks as well as noticing changes in how you feel, you should also notice them in your appearance. The expert revealed that “you are more likely to have hydrated-looking skin”. This is because you would have absorbed more water than wasted, boosting your hydration levels.

Dr Campell says you will also see a reduction in dandruff and eczema. Although the challenge may only be for the month, there is no reason why you can’t carry it on if you feel it is necessary to, whether it is simply because you enjoyed the challenge or because you’re worried about your relationship with alcohol. Do what is right for you.

For more information, you can visit Alcohol Change UK.