The Dry January® challenge | Alcohol Change UK

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 motivational emails will keep you inspired every step of the way.

The benefits of cutting down aren’t just limited to the Dry January® challenge! Taking a break from alcohol or stopping drinking altogether brings lots of amazing benefits for our body, mind, and overall wellbeing.

Find out more

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!

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

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: Our Dry January^® motivational emails are best suited to people starting the challenge on 1 January 2026. If you've joined after 1 January, you may find our Try Dry^® Anytime 31 Days email journey a better fit. This journey allows you to receive emails that correspond to your specific start date.

Have more questions about taking part in the Dry January® challenge? Check out our FAQs.

Resources to help after your Dry January® challenge

Top tips for managing your drinking after your dry challenge

January 2026 | 12 minutes

If you’d like to drink more healthily and happily after a dry challenge, this blog has some tips to help you.

A group of runners with event numbers on cross the finish line on a pavement.

The Dry January® challenge - what next?

January 2026 | 22 minutes

If you’ve taken part in the Dry January® challenge, you may have already noticed some changes in the way you feel both physically and mentally.

There's no need to wait until January to take a break from booze

Start your 31-day break from booze or cut back on your drinking at a time that's right for you with the brand new Try Dry® Anytime challenges from Alcohol Change UK.

Need extra support?

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Tips for cutting down

Thinking about your drinking but not sure where to start?

A woman wearing a yellow T-shirt drinks water in a kitchen.

Coping with cravings blog series

January 2026 | 9 minutes

Cravings are a normal reaction to change, and there are several ways to manage them.

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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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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.