happy girls clinking alcohol free drinks

January 7, 2026

Dry January Survival Guide: Tips, Benefits, and Better Ways to Unwind

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Key Takeaways

Dry January is a popular month-long challenge where people abstain from alcohol to improve their physical and mental health, break habitual drinking patterns, and reassess their relationship with alcohol.
Participants often face challenges such as social pressure, ingrained routines, and boredom, but strategies like communicating about the challenge, planning alcohol-free alternatives, and swapping old rituals for new ones (including THC-infused drinks) can help maintain motivation.
The benefits of Dry January include better sleep, improved mood, weight loss, clearer skin, money savings, and healthier coping habits, with enjoyable non-alcoholic options like mocktails and cannabis-infused beverages enhancing the experience.

As you swept up the confetti and cleaned up all the empty bottles from New Year's Eve, you wouldn’t have been the only one thinking about starting off 2026 on a fresh note. Namely, by going alcohol-free (especially if you were one of the many people also nursing a hangover).

This experience is but one reason why Dry January is an increasingly popular annual tradition. It’s an opportunity to reevaluate your relationship to alcohol and perhaps adopt a few healthier habits to reduce consumption, and the dreaded aftereffects, going forward.

Curious? Here's why people do the Dry January challenge in the first place, as well as the benefits of taking a full month off from booze. But for those who can’t imagine their weekends without a little something to take the edge off, you'll also get a few tips on how to make this Dry January easier with a simple swap.

What Is Dry January? (And Why People Do It)

After the joyous excess of the holiday season, Dry January is a way to enter the new year with a fresh, clean start and a purposeful month-long break from alcohol. Whether you’ve undertaken the challenge as part of an official pledge or more casually, the goal of Dry January is to abstain from all liquor, beer, or wine the first 31 days of the new year.

The modern-day Dry January movement began in 2011 with a woman named Emily Robinson in the UK, who was training for her first marathon. To help her reach her ambitious goal, she gave up alcohol for the month of January and noticed immediate personal benefits (especially regarding her health). But of course, everyone wanted in on her secret.

By 2013, Emily’s once very personal challenge became official when she worked with the charity Alcohol Change UK to create an annual month-long abstinence initiative, which today has become a global movement.

While Dry January does exist as an official campaign, beyond the intent of giving up beer, wine, and spirits for the month, the beauty of this endeavor is that it's a personal journey. There are no strict rules, no external expectations, and how you plan to get to the end is largely up to you.

But of course, giving up alcohol even for a month is not always easy. So why try it at all?

Most people say it's for the physical and mental health benefits. But for others, Dry January’s meaning is less about specific health concerns and more about getting to understand your own alcohol use.

Whatever the reason, you are not alone this month. A recent survey shows that 15 to 19 percent of Americans cut back on alcohol at the start of the year, and there are just generally more people choosing to reduce or quit drinking altogether. Dry January has grown into more than just a fleeting health fad.

The Dry January Challenge: Why It’s Harder Than It Sounds

Thirty days may not sound like a long time, yet when it comes to going alcohol-free, it can feel like forever. This is because of the central role booze often plays in our society, our lives, and our coping mechanisms.

No two ways about it, giving up this inebriating elixir, even for a month, is difficult because of all the ways it exists within our daily lives. And there are plenty of ways that you might not consider:

Undeniable Social Pressure

Drinking is a part of almost every social situation, and with that comes peer pressure (whether explicit or not). No matter the occasion, from funerals to weddings to everything in between, there is often some sort of alcoholic beverage around.

Whether it's Friday drinks with colleagues after work or parties with friends on the weekends, chances are, you’ll be presented with some sort of beer, wine, or cocktail at a social event. And no matter why you’ve chosen to take on Dry January, someone, somewhere will inevitably have a not-so-supportive comment about it.

Engrained Habitual Consumption

Outside of the social pressures, alcohol might also have made its way into your weekly (or even daily) routine. Maybe it's a glass of wine with dinner or a six-pack while watching the weekend game; these habits can be hard to break.

Even if you haven’t formed a physical dependence on that glass of wine or weekend brewski, your brain might have turned it into an automatic‑reward loop that is tightly bound to the event (the football game) and your emotions (relaxation and celebration).

Breaking this loop takes courage and commitment.

Pure Boredom

And let’s be honest, you might also just reach for a drink because you’re bored. In many contexts, alcohol is the go-to euphoric substance for relaxation and entertainment.

It can make even the most mundane day a little bit more enjoyable. Learning new ways to overcome boredom or, better yet, to embrace it can be a major hurdle to going alcohol-free.

The good news is that if you are tackling the Dry January challenge this year, there are ways to overcome social pressures, ingrained habits, and the boredom factor — especially if you have a tasty alcohol-free option at the ready.

How To Do Dry January (Without White-Knuckling It)

During week one, it can feel impossible to make it through the month without reaching for a drink, but the countless Dry January benefits make the challenge well worth the effort.

Sounds impossible? Here are a few tips for surviving the month without just grinding through it:

Talk About It

First and foremost, tell everyone — especially the people you usually drink with. The more people know you are undertaking the Dry January challenge, the more accountable you feel, and the less likely they are to say, “Go grab a beer out of the cooler,” or to pour you a glass of wine.

Plus, you never know how many people in your circle will also be kicking off the new year sober! There is always strength in numbers, and you could find yourself with a strong support system.

Plan Ahead

Secondly, you’ll want to plan ahead for events where there will be free-flowing alcohol.

Going out to a happy hour with friends? Check the menu in advance for inclusive, tasty mocktails. Some keywords to look for include zero-proof, virgin, and, of course, non-alcoholic.

You might also want to throw a few flavorless or flavored THC Drink Powders into your pocket for an easy plan B. They make for a fantastic option for any spur-of-the-moment activities or events that could come your way this month.

Essentially, arm yourself with options that still feel and taste good, to avoid feeling FOMO in the moment.

Swap Out Old Rituals for New

Speaking of Dry January with cannabis, many people go alcohol-free by following the Cali Sober or “High and Dry” approach. Instead of booze, they imbibe with a touch of THC to achieve similar effects, but without the hangover.

Instead of the routine of beers on Saturday while watching the game, you can unlock a social, happy, and relaxing experience with a cannabis-infused goodie like THC-infused seltzers and other beverages. It's an easy way to break the loop while keeping the fun times going.

Dry January Benefits You’ll Actually Notice

exercising group of women and men at gym

Point blank: alcohol is a poison.

Now, we're not here to preach, but consumed in sufficient amounts over long periods of time, ethanol damages organs and can shut down vital bodily functions. Yes, many of us enjoy a drink from time to time with little to no issue, but experts agree it's the most dangerous drug when you consider all of its impacts on human health and society.

Which is all the more reason to take a break and to experience for yourself the very real benefits of Dry January. Here are just a few you might discover this month:

Deeper, more restful sleep

Without booze in your system, you’ll get a deeper, less fragmented, and more restorative sleep. Especially as your alcohol-free evenings compound over the month, you’ll start to really see benefits to your sleep patterns.

Easier mornings

Alongside a better night's rest, going alcohol free also means no hangovers. You’ll find yourself waking up chipper and more energized than you might have been following a night of drinks, without any lingering brain fog.

Fewer mood swings

Did you know that alcohol consumption, especially over time, is linked to anxiety, low mood, and irritability? Another benefit of Dry January is improved mood and stress regulation. You’ll find you have more capacity to process life, with all its ups and downs.

Weight loss

Many people find that cutting out drinking helps them lose weight. Alcohol reduces your body’s ability to burn fat and is associated with increased caloric intake (a.k.a. that post-club slice of pizza). You don’t need those empty calories in the first place.

Clearer skin

Another surprising benefit of not drinking? More radiant skin. Alcohol is hard on our bodies in many ways, triggering inflammation, flushing, and skin dehydration. Taking a break flushes the system of toxins that also cause breakouts. You might just wake up on January 31st, realizing you haven’t had a breakout all month.

Extra cash in your pocket

Drinking is expensive! Just one glass of wine at a restaurant can easily hit $10 or more. A case of beer can be $20 or more. It all adds up over the course of 30 days. So it goes without saying that you’ll inherently save money this month because you aren’t drinking it away.

Healthier coping habits

Although we might not like to admit it, alcohol is frequently used as a crutch. Drinking helps us socialize, relax after work, or reduce boredom. The good news?

You can learn new ways to get through these moments without booze! And these new habits will stay with you long after January is over.

Whether you’re cutting out alcohol for 30 days or forever, whatever break you take, your body and mind will thank you (and likely, sooner than you think).

What Are the Best Non-Alcoholic Drinks for Dry January?

woman holding can of thc seltzer and kissing it

The short answer is that the best non-alcoholic drinks for Dry January are the ones that make your personal journey easier. You might be able to coast through the month with endless bubbly water. Or maybe it's easiest to swap in bottomless sugary soda.

If these work for you, they aren’t necessarily wrong. But what if they are too boring or too sugary?

For those who want a more experiential and functional swap for the usual beer or glass of wine, you’ve got options. These days, you can find adaptogenic seltzers or cannabis-infused beverages online.

Try our ready-to-go Sparkling THC Lemonades in Peach Dream, Ruby Oasis, Blue Drift, and more. Great for parties, sports events, and backyard hangs, these offer the perfect swap-out for the usual case of beer.

Plus, they give you 100% of your daily value of vitamin B12. Now that's something to feel good about!

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For more flexibility and even greater convenience, throw a few fast-acting THC-Drink Powders into your purse or pocket. These mix-ins work in any liquid, which means no matter where you end up, you’ll be able to pivot to a non-alcoholic option on the fly — and importantly, still have fun. Whether you opt for flavored or flavorless, our drink enhancers are sugar-free and have 5 calories or less per serving, plus give a relaxing boost from magnesium glycinate.

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Dry January Mocktails That Don’t Feel Like a Compromise

Wondering how to do Dry January the classy way? Get into the delicious world of crafting mocktails.

Learning to make mocktails (alcohol-free beverages) is not just a way to make not drinking delicious, but it's a way to get creative with flavor and experience, just like you would expect when crafting something with an ABV percentage.

Because you can still make a mouthwatering margarita, minty mojito, or even a hot toddy without the usual tequila, rum, or whiskey.

And let’s not forget, for those participating in a Dry January with cannabis, you can make these very same cocktails as fun as the originals with a little THC infusion. If you need a bit of inspiration, we’ve got you covered with 10 THC-infused cocktail recipes to try out.

It's especially fun to build out your own mocktail bar at home, with fancy glassware, cocktail shakers, and yes, even tiny umbrellas. Plus, if you already have an extensive cocktail bar, don’t worry, a lot of the basic ingredients transfer well.

Having everything you need on hand, like fun garnishes, infused syrups, and THC Drink Mixes, may even convince others to get into the Dry January challenge.

Is Dry January Worth It? Short Answer: Yes

If you’ve made it this far, you probably don’t need any more convincing about the value of a Dry January. The benefits to your health, happiness, waistband, and even wallet are clear. Not to mention the sense of accomplishment and empowerment you’ll achieve by making it through a full 31 alcohol-free days.

And who knows? The new habits, routines, and alternatives you discover during this month might even help you reduce your alcohol consumption well into the year, long after January has come to an end.

Get inspired to create your own nonalcoholic Dry January drink lineup, and Until Next Time, Mind Your Mind.

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