Let's Talk - Dry January
January 12, 2026Posted by:
Marina Cadman - Head of Wellbeing and Community Partnerships at PeoplePlus shares some information and useful wellbeing tips for Dry January - Are you taking part?
"I’ve been doing dry January (again), and I wanted to take the opportunity to share a bit more about it with you for our monthly wellbeing Let's Talk article. For me it’s not about making a huge, permanent decision, it’s more of a chance to hit pause and check in with myself. Dry January can be like a gentle test drive for life without alcohol.
I have been asking myself some questions about alcohol. Does it add value, or are there moments where it creates stress or situations I’d rather avoid? In previous years I have surprised myself, skipping that glass of wine felt easier than expected, but sometimes it can feel trickier than you would imagine. From ancient cave feasts to Friday night cheers, alcohol has been humanity’s ever present companion and oldest enemy.
Either way we look at it, it’s an opportunity to learn something about our habits and what feels good to us.
The Science
Alcohol is mostly water with a splash of science magic called ethanol (chemical name: C₂H₅OH). This little molecule is born during fermentation, yeast munches on sugars from grains or fruits and turns them into ethanol and carbon dioxide.
What’s in our drink?
- Ethanol: The star of the show and it’s what gives alcohol its buzz.
- Water: The trusty sidekick, making up most of the liquid.
- Extras: Sugars, flavourings, acids, and quirky trace compounds from fermentation or ageing.
And here is a kicker… ethanol is a central nervous system depressant. That means it slows down brain activity, which is why we might feel relaxed and chatty after a drink, but go too far, and judgment and coordination take a holiday.
Why do so many of us enjoy a drink?
It’s a mix of biology, psychology, and social chemistry.
Alcohol has a knack for lowering inhibitions, helping us feel more relaxed and connected, which is perfect for bonding in social settings. On top of that, it can feel emotionally seductive, more than half of UK drinkers admit they reach for a glass to cope with stress, boredom, or a low mood.
Then there’s the physiological kick, alcohol triggering the release of dopamine, the brain’s “feel-good” chemical, giving a short lived sense of pleasure and reward.
Put all that together, and it’s easy to see why alcohol can feel like a quick fix for comfort and connection, though the effects are fleeting and can come with downsides if overused.
When not doing Dry January, is there a safe amount of alcohol to consume?
The short answer is that there isn’t a safe amount of alcohol to consume, drinking any amount of alcohol carries risks.
The UK Chief Medical Officers (CMOs) advise that to keep the risk from alcohol low, we shouldn’t regularly drink more than 14 units of alcohol per week. One unit equals 10ml or 8g of pure alcohol, which is around the amount of alcohol the average adult can process in an hour.
This image is from the NHS and provides guidance on the units of alcohol in some of our favourite types of drinks
When we drink alcohol, our bodies can be thrown off balance in more ways than we might think.
- Alcohol disrupts sleep patterns, leaving us less rested even if we think we’ve slept well.
- It often provides us with more calories than we need and can contribute to weight gain and obesity.
- It also dehydrates us and can trigger inflammation, which is why skin issues like acne or rosacea often flare up.
- Heavy drinking can make us feel foggy and sluggish, and even worsen things like heartburn, high blood pressure, poor mental health along with increased risks of developing cancer or dementia.
A few benefits from taking a break from alcohol
If taking a break for Dry January, or at another time of the year, we may experience some surprising benefits, including more refreshing sleep, clearer thinking, brighter skin, and fewer digestive niggles.
For many people they also notice a boost in mood, energy, and even their relationships, feeling better physically and mentally often spills over into other parts of life. These shifts are strong signals that our body appreciates the break, and if we do choose to drink again, it’s worth thinking about keeping it at a lower level.
Want to keep drinking but in a healthier way?
Here are some top tips from PeoplePlus colleagues:
- Have a game plan: Before starting, decide how much you want to drink. Be mindful and choose what types of drinks to stick to.
- Set a simple budget: Take only the cash you are happy to spend on drinks. When it’s gone, that’s it, done, no stress, no overspending.
- Get your crew on board: Tell friends and family your plans on cutting back and why it matters to you. Ask them not to top up your glass or pressure you to keep going. Most people will respect that.
- Small steps count: Reduce a little at a time, one less pint, or swap one drinking day for a rest day. Every small win will add up.
- Shrink your pour: Enjoy your drink, just in smaller sizes. Try a bottled beer instead of a pint, choose a smaller glass of wine, if it’s a Rose or White wine make it a long drink ‘a spritzer’ adding soda, sparkling water or lemonade.
- Choose lower strength: Check the ABV (alcohol by volume) on the label and go for lighter options. There are loads of tasty low-alcohol and alcohol free drinks, many of which have few calories too!
- Stay hydrated: Alternate alcohol drinks with water or soft drinks. A lemonade between rounds can help you remain feeling fresh and slows things down.
- Take regular breaks: Aim for a few alcohol free days each week. Don’t forget the recommended limit is 14 units and this is spread across the week, not consumed all at once.
Need more advice or information?
For many of us, enjoying a drink is part of everyday life, and that is okay.
For those people thinking about cutting back or just wanting to feel more in control, a great first step can be having a chat with their GP.
People can also explore helpful organisations and services designed to make things easier. The NHS alcohol advice pages are full of practical tips and guidance, well worth a look if you are curious about making a change."
January 12, 2026Posted by:
