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  • Writer's pictureJeffrey Reynolds

Ready to Try Dry January in 2024?

glass of water for dry january

A fair amount of my friends and colleagues are in recovery and don’t drink alcohol at all. Some of my friends are triathletes and drink only occasionally in order to maximize their training time. Other folks I know probably drink fairly regularly and upped their game around the holidays and certainly during COVID. Several studies have tracked the dramatic increase in alcohol use during the pandemic and one study found that binge drinking jumped 19% for every week during COVID quarantines.

As much as we hear about fentanyl poisonings and the opioid crisis, according to the federal Centers for Disease Control and Prevention (CDC) alcohol still kills more Americans than fentanyl; it just takes longer.

Combine excessive drinking with the widespread desire for a fresh start and you have “Dry January,” an annual tradition launched a few ago years in the UK where participants ditch alcohol for the first thirty-one days of the year.

It’s a little gimmicky, but eliminating alcohol from your diet has some clear benefits.

Here are a few:

  1. Eliminating alcohol – even for a month – reduces health risks, especially if your liver and immune system have been under stress due to excessive alcohol use.

  2. You will likely lose some weight because alcohol contains big empty calories. You’re also more likely to make lousy food choices when under the influence.

  3. Your skin will be clearer because you won’t be chronically dehydrated or accelerating the aging process with the toxins in alcohol.

  4. You will sleep better as alcohol messes with REM sleep and electrical wavelengths in the brain.

  5. Your moods will level out and you’re less likely to experience swings of depression; alcohol is a powerful depressant.

  6. You’ll save money because booze is expensive. Water is not.

Most importantly, you’ll have a chance to re-evaluate your relationship with alcohol. Will staying sober for a month be challenging? What are the benefits to limiting your alcohol use? How did you feel during the first, second and third weeks? How did other people react to your pledge? What’s your game plan for February?

If you’re serious about committing to “Dry January,” here are a few tips that will help you stay alcohol-free for 31 days:

  1. Avoid going 'all out' in December it may increase your tolerance, making it harder to readjust later. Beginning Dry January without the hangover means you’ll dodge the dreaded hangxiety and are likely to have a more positive outlook.

  2. Avoid people, places and things that will increase cravings.

  3. Tell others about your goals and ask for their support. Post on social media using the #dryjanuary hashtag.

  4. Find a favorite beverage to replace the beer, wine or booze. Try cranberry juice, flavored seltzer or tea.

  5. Start or double down on an exercise plan that will keep you feeling occupied, healthy and with less stress.

What happens if you drink two weeks in?

You get back on track. We don’t trash an entire diet plan because we snuck a cookie. This is the same. If you drink, you’ll likely regret it, but spend some time thinking about what set the stage for the slip.

How were you feeling at the time?

What could you have done differently to avoid alcohol?

How did you rationalize drinking at the time? How are you feeling now about it?

Why is it important to you that you continue on with this challenge?

There is one caution here, and this is important: If you are drinking regularly and think you may be physically or psychologically dependent on alcohol, you should absolutely seek advice from a health professional before commiting to Dry January. This is because suddenly stopping drinking may cause withdrawal effects, which can be severe and life-threatening.

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