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The Dry January® challenge

Boss your alcohol-free goals!

Whether it's to give your fitness goals a boost, put a few pounds back in the bank account or to feel fresher as you boss that alcohol-free streak, the Dry January® challenge is your chance to reset your relationship with alcohol at the start of the year and beyond. Our Try Dry® app and daily inspirational emails will help you stay motivated every step of the way.

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Sign up for free daily motivational emails to supercharge your month!

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What are the benefits of the Dry January® challenge, and when can you expect to see them?

So, you’re keen to try a month without alcohol but are not sure what’s in it for you? Well, as it turns out, quite a lot!
Find out more about the benefits

My appetite was poor, my anxiety was through the roof and my blood sugars were high. I decided to do the Dry January® challenge. The benefits have changed my life. It's like a light bulb has finally been switched on!

Read more testimonials

Download the app

Get the Try Dry® app for free and track your journey

Set your goals

Stay on track with personalised progress monitoring

Stay motivated

Receive tips, inspiration and support throughout January

Prefer emails? Sign up here for daily tips and inspiration!

The free Try Dry® app is the tool to rule the Dry January® challenge - download now!

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Supercharge your Dry January® challenge

Sign up for our free motivational emails and get daily tips, inspiring stories, and expert advice to help you stay dry this January. You'll also stay updated on our work at Alcohol Change UK.

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Note: we're only asking for your postcode to be sure that our work reaches all parts of the UK. We’ll never use it to contact you personally or share your personal data with anyone.

Resources to help you with your Dry January® challenge

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Low and no alcohol drink reviews

Our taste testers have tried the best and worst of the bunch (and everything in between) to help you find alcohol-free and low-alcohol drinks you'll want to drink.
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Our ultimate Dry January® challenge preparation checklist for 2026

December 2024 | 18 minutes

If you’re taking on the Dry January® challenge with us this year, you’re already doubling the chances of finishing your month without having a drink compared to going it alone* – hooray!
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Coping with cravings

Lauren Booker | January 2024 | 13 minutes

After the initial high of the first few days off the booze, when the first flush of motivation starts to wear thin, you might start to feel cravings for a drink.

Find out more

Shoreditch dry under 2 K
Support the Dry January® challenge

We need support from people like you to do our work to improve and save lives across the UK, as well as to help us to continue providing the Dry January® challenge support for free.
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The charity behind the Dry January® challenge

December 2024 | 13 minutes

The Dry January® challenge is brought to you by Alcohol Change UK.

Warning

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 may be 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 how to seek support here.