Two weeks alcohol-free - what's happening in your body?

Lauren Booker | January 2024 | 8 minutes

By this point you’re almost half way through your dry month! Where are you likely to be at after an amazing two weeks booze-free?

First sober weekend!

If you’ve been suffering from acid reflux, a burning sensation in the throat also known as heartburn, you should be noticing a reduction by now.

You may find that you have more energy and your thinking is clearer, too. Lots of people describe this as ‘the fog lifting’. You may find it easier to get up in the mornings and you’ll be less prone to mood swings.

By this time you’ve completed your first sober weekend – well done! How did you find it? If you’re typically a weekend drinker, it might have been a bit of a novelty to wake up without feeling the effects of last night. Hopefully you came up with some alternative activities so you weren’t tempted by the end of the work week. Did you learn anything from spending a weekend sober? What are you going to plan for next weekend? Check out our blogs about sober nights out here.

So much water

Are you drinking more water? Now that you’ve been off alcohol for nearly two weeks, you may notice that you’re thirstier. It’s not that you need more fluids than normal, just that you’re more in tune with just how much you do need. Stay hydrated – it’s a big help for one of the lovely effects that may be coming up in week four…


How’s your exercise routine going? Alcohol is a muscle relaxant so regular drinking can reduce muscle development. Now you’re dry, all that hard work you put in at the gym (ahem) might finally start paying off. If you’re not a regular exerciser but have been thinking about giving it a go, there couldn’t be a better time.

Oi - where are my Dry January® benefits?

Some people will experience these benefits at different times, or not at all. This can be down to how much you were drinking before, other lifestyle changes (if you’re ditching your nightcap for an espresso, you’re not likely to have better sleep) or just the quirks of your particular body. That doesn’t mean your month off isn’t doing you good, and it doesn’t mean you won’t feel better over the longer term – so don’t give up if you’re not experiencing these effects exactly as they’re laid out above. And keep an eye out for benefits I don’t mention!

We’re going to be publishing two more blogs about what your body is doing after three and four weeks alcohol-free, so sit tight! Why not keep a sober diary so you can track how you’re feeling and look back on it when the month is up?


People who are clinically alcohol dependent can die if they suddenly, completely stop drinking.

If you experience fits, shaking hands, sweating, seeing things that are not real, depression, anxiety, or difficulty sleeping after a period of drinking and while sobering up, then you mae clinically alcohol dependent and should NOT suddenly, completely stop drinking. But you can still take control of your drinking.

Talk to a GP or your local community alcohol service who will be able to get help for you to reduce your drinking safely.

Find out more here.

Dry January®. Are you in?

31 days alcohol-free, a break and a total reset for the body and mind with Alcohol Change UK.

Download the free Try Dry® app

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