weight loss
∙6 minute read
Why you should try Dry January and how to make it work
January marks a fresh start. It’s a time to set intentions, leave behind old habits, and embrace positive changes. One increasingly popular tradition—maybe not among those who celebrate their birthdays in January—is Dry January, where you commit to going alcohol-free for the entire month. It’s a simple concept with profound benefits, not just for your physical health but also for your mental wellbeing and lifestyle habits.
Despite the prevalence of sobriety rising in younger adults, almost 80% still drink, and are twice as likely to drink to dangerous limits compared to the rest of the population, putting themselves at a greater risk of dependency.1 If you fall within this category, or if you’re sober-curious, then Dry January may be the push you need to reassess the necessity of pragmatic alcohol consumption. Doing Dry January alongside our Total Health Challenge can also set your year up for success, providing your heart, liver, and memory with continuous benefits for the foreseeable.2
The outdated ‘binge drinking’ phase
Many people, specifically millennials and older, have traditionally been exposed to alcohol as a right of passage to adulthood. It’s always been seen as a social facilitator, allowing people to go out and make new friends to escape their daily realities.3 And though in the past, societal or peer pressures, including joking to friends about their lack of ‘being cool’ for choosing not to drink, may have pushed some people into drinking despite their lack of desire to do so, younger adults now are finding it motivating to go completely sober.
Is Dry January for you?
If you’d like to start your new year with a clean slate, you can join the millions partaking in the Dry January challenge by choosing not to consume alcohol for at least a month. Why? Because research has continuously demonstrated the benefits of sobriety on physical and mental health outcomes. In fact, even cutting out alcohol for just one month can improve sleep, energy, and weight loss.4
Fitting it in with the Total Health Challenge
Alcohol and fitness don’t mix well. Even moderate drinking can disrupt your sleep and hydration, hinder your recovery, and leave you feeling worse for wear, which is hardly ideal when you’re focusing on building consistency and momentum in your routine.5 When combining Dry January with the January Fitness Foundation Challenge, you’re maximising the benefits of both initiatives.
4 ways going alcohol-free can enhance your fitness journey
1. More energy for movement
Alcohol disrupts your sleep cycle, leaving you tired and unmotivated.6 By skipping the nightly glass of wine or beer, you’ll likely wake up refreshed and energised, ready to tackle your daily fitness goals.
2. Faster recovery
Alcohol impairs muscle repair and hydration, both of which are key components of recovery.5 Removing alcohol from your routine allows your body to bounce back faster after a workout, helping you stay consistent without unnecessary fatigue or soreness.
3. Improved mental clarity
Building a fitness habit requires focus and determination. Alcohol can cloud your mind and dampen motivation, making it harder to stick to your goals.7 With a clear head, you’ll find it easier to map out your fitness plan and track your progress.
4. Weight loss and better performance
Alcohol is calorie-dense and often contributes to bloating. Cutting it out for a month not only helps you shed unnecessary calories but also makes physical activity feel less cumbersome. Whether you’re walking, running, or lifting weights, you’ll likely notice improved performance and endurance.
Achieving your goals without alcohol setbacks
During Dry January, social situations and habits tied to drinking might feel like obstacles. Use your fitness goals as a positive replacement. Instead of reaching for a drink to unwind after a long day, lace up your trainers and head out for a walk or a run. Craving a social connection? Join a local running club or plan an active outing with friends.
To get the most out of Dry January and your Fitness Foundation Challenge, you can try these strategies:
1. Swap for alcohol-free alternatives
Non-alcoholic options have come a long way, and most pubs and establishments will stock at least one zero alcohol beer or spirit. Experiment with your options, be creative, and feel smug at your lack of hangover the following day.
2. Track your progress
Whether it’s your steps (including those accrued on the dance floor), runs, or workouts, tracking your activity is a game-changer. The same goes for Dry January—use apps or a personal journal to monitor your alcohol-free days alongside your fitness achievements, as seeing your consistency build in both areas can be incredibly motivating.
3. Celebrate your wins
At the end of each week, take a moment to reflect on your progress. Celebrate your small victories—a week without alcohol, a longer run, or sticking to daily movement—without the need for a celebratory drink. A relaxing bath, a favourite meal, or even new workout gear can make great rewards.
Joining the January Fitness Foundation Challenge alongside Dry January is the ultimate way to kickstart your health goals. You don’t need to dive into intense workouts or drastically overhaul your routine. Instead, focus on simple, achievable steps and pair them with cutting out alcohol for the month, as these challenges can amplify your results.
Why not start fresh and see how far you can go? Sign up and download the Fitness Challenge now to make January count.
The numan take
Dry January and the January Fitness Foundation Challenge are about progress, not perfection. Even if you stumble along the way, every alcohol-free day and every walk, run, or workout brings you closer to a healthier, happier you. So, why not give it a go? Together, these challenges can help you establish a consistent, healthy routine, and start 2025 on a high note.
For further support on alcohol dependence, please visit the NHS website for help.
References
Young adults twice as likely to drink at high risk levels despite growth in non-drinkers [Internet]. Drinkaware.co.uk. [cited 2024 Nov 26]. Available from: https://www.drinkaware.co.uk/news/young-adults-are-more-likely-to-drink-at-high-risk-levels-despite-growth-in-non-drinkers
Obad A, Peeran A, Little JI, Haddad GE, Tarzami ST. Alcohol-mediated organ damages: Heart and brain. Front Pharmacol [Internet]. 2018;9. Available from: http://dx.doi.org/10.3389/fphar.2018.00081
Sudhinaraset M, Wigglesworth C, Takeuchi DT. Social and cultural contexts of alcohol use: Influences in a social-ecological framework. Alcohol Res. 2016;38(1):35–45.
Mehta G, Macdonald S, Cronberg A, Rosselli M, Khera-Butler T, Sumpter C, et al. Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open [Internet]. 2018;8(5):e020673. Available from: https://bmjopen.bmj.com/content/bmjopen/8/5/e020673.full.pdf
Rodrigues R, de Azevedo Franke R, Teixeira BC, Cauduro Oliveira Macedo R, Diefenthaeler F, Baroni BM, et al. Can the combination of acute alcohol intake and one night of sleep deprivation affect neuromuscular performance in healthy male adults? A cross-over randomized controlled trial. J Strength Cond Res [Internet]. 2019;33(5):1244–51. Available from: http://dx.doi.org/10.1519/JSC.0000000000003124
Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol [Internet]. 2014;125:415–31. Available from: http://dx.doi.org/10.1016/B978-0-444-62619-6.00024-0
Bradford DE, Motschman CA, Starr MJ, Curtin JJ. Alcohol’s effects on emotionally motivated attention, defensive reactivity and subjective anxiety during uncertain threats. Soc Cogn Affect Neurosci [Internet]. 2017;12(11):1823–32. Available from: http://dx.doi.org/10.1093/scan/nsx095