You might be surprised by someone from Alcohol Change UK advocating this, but we’re more than half-way through Dry January® – so maybe it’s time to head to the pub!
Giving up alcohol shouldn’t mean giving up socialising. Pubs are increasingly supportive of Dry January®, and for good reason. Our research shows that 44% of those going alcohol-free this month are more likely to visit a bar or pub if it serves a good selection of alcohol-free beers, wines or spirits.
So how about seeing what’s behind the bar at your local? You might find a range of good options already on offer – there’s been a huge increase in the quality and availability of alcohol-free products over recent years. And they can help us cut down the amount of alcohol we drink, while making nights out more inclusive.
But they’re still not universally easy to find. You can help change that. In fact, many of our supporters have told us that speaking to the landlord of their local has resulted in better alcohol-free options being stocked year-round.
Of course, some of us doing Dry January® will feel less comfortable in a pub because it might trigger cravings. Alcohol-free alternative drinks are not right for everyone, and that’s fine. But if you’d like to see improved options behind the bar, why not pop into your favourite pub and start a conversation with the staff? Your encouragement might just help make your local even better!
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Dry January
Dry January is back, challenging you to become alcohol-free for one whole month. Drinking alcohol on a regular basis can increase your risk of developing heart diseases, increase your blood pressure and cause weight gain.
Getting used to a new alcohol-free lifestyle can be hard, see our tips below to help you this January:
Changing your behaviour
Changing your behaviours can be difficult and it may be beneficial to find alternative habits to distract you when you would usually be drinking.
You might find it useful to try cooking healthy meals or go for a walk in the local park instead of having a drink. You could even take up a new hobby or sport!
Finding alternatives
Finding an alternative drink to the alcoholic one you usually have will help you to refrain from drinking.
There are many non-alcoholic options for you to try mocktails, alcohol-free beer or soft drinks are a few.
Knowing the benefits
There are a number of benefits to reducing your alcohol intake, you will be reducing your calorie intake which could help you to lose weight, lower your blood pressure and cholesterol levels, and ultimately reduce your risk of developing heart diseases.
You may also feel improvements in your sleep quality, mental health and energy levels.
Reducing your intake
It is perfectly acceptable to enjoy an alcoholic drink from time to time but by reducing your overall consumption you will be benefitting your health.
Below are some tips to help you:
Have a glass of water after every alcoholic drink Have smaller drinks or bottled beer Have lower-strength drinks Have several alcohol-free days each week Cut down with your friends and family by supporting each other.
PEOPLE embarking on Dry January need to wait at least 10 days before they see the full impact of ditching the booze, a top expert has explained.
Counsellor and author Lynn Crilly said removing alcohol from your life for a month can bring “huge health benefits” that can set you on a path to a healthier and happier 2024.
Lynn said: “For moderate drinkers going alcohol free for a month can be challenging, but it is achievable and healthy. The same may not be the case for daily drinkers or those more dependent on alcohol and these people should seek professional advice and support before they do so.
“The first few days are likely to be the hardest as there may be some withdrawal symptoms such as difficulty in sleeping, and you are likely to also experience some hangover-like symptoms such as cloudy head, agitation, tiredness potentially this is due to lack of hydration.
“By day five you may be craving sugar that the alcohol is no longer giving you, but on the plus side you should feel sharper and notice an improvement in your concentration. By day seven it gets even better because your sleep should improve significantly. By day ten you should be feeling less sluggish, more energised, and raring to go. The full benefits will kick in.
” In the long run it reduces the risk of diabetes, lowers cholesterol and blood pressure and reduces levels of cancer related proteins in the blood.”
Outlining the main benefits of Dry January, Lynn says:
Detox:
Taking a rest from drinking alcohol can give your liver a much-needed break and time to re heal itself from the festive overindulging.
Alcohol is known as diuretic, which means it causes you to wee more than if you just drink water, this makes it harder for the body to hydrate itself which leads to dry skin. Reducing the level of alcohol will give your skin a more refreshed look and make your eyes brighter.
Often more calories are consumed by food rather than drink, meaning a potentially higher vitamin intake, leading to your skin looking healthy and glowing.
Improved Sleep:
One of the first things that people notice when doing dry January is that their sleeping pattern improves drastically and they experience an increase in their energy levels. While alcohol can help people to fall asleep faster, the quality of the sleep is less restful and you spend less time in ‘real ‘sleep. On the other hand, days when you do not drink can lead to a much better sleep, making it far easier to wake up in the mornings.
Feeling less bloated or even drop a few pounds: Depending on how much you were drinking before you may find you shed a few pounds over the course of the month as alcohol is liquid calories which many do not replace with food, also the craved junky food at the end of a boozy evening will also be of the menu!
Save money:
If you have been regularly spending money on alcohol it can really add up and put a dent in your budget, so by not shelling out for it you could put that money by and give yourself a treat at the end of the month such as a massage or a new outfit!
TIPS ON HOW TO BE SUCCESSFUL
Begin writing a journal:
At the beginning of the month write down the reasons you wanted to take a break from the drink, and the positive changes that are being made. Then if sometime during the month you are facing a particularly challenging time refer back to the journal to remember why you started.
Start a new workout regime:
Since drinking can leave you feeling slow and sluggish, January may be the perfect time to start a new fitness regime. Having the new surge of energy will benefit you when exercising and release those positive endorphins.
Look at new ways to cope:
If a glass of wine was your way of winding down at the end of a day, it may be worth looking at other options such as yoga, reading, meditating, going for a walk or even a hot bath with lots of bubble bath can all help you to wind down.
Look for a replacement:
If drinking has become a habit, then it is a good idea to find a replacement to sip, sparkling water with lemon juice, or pour a can of flavoured tonic water into a wine glass and sip slowly, it is surprising how quickly one habit can be replaced with another especially when it makes you feel better.
Team Up with a friend:
It is always easier to keep motivated if you are doing Dry January with a friend. Encourage friends and family to get involved, so that you are accountable and support each other or even raise some money for charity.
Keep Busy:
The first few days will be the hardest, so it is always a good idea to have things planned to keep you busy, do things that are fun and will help to take your mind off drinking, because the less time you must think about it the easier it will become.
Be Kind to yourself:
Drinking has become so ingrained in our culture and everyday life, whether you’re celebrating a wedding or mourning the loss of a friend, it can be difficult to abstain from alcohol for a whole month.
People are often their own worst critic and can get down on themselves – and give up on their dry month if they have one drink, but please remember the whole point of attempting a month without alcohol is not to feel bad about yourself.
The goal is to become more mindful of the role it plays in your life, if it leads to you drinking less than you normally would, then that must be a win even if you still enjoyed the odd glass of wine.
The festive season brings excitement for many, but it can also be a time of indulgence, and perhaps drinking more alcohol than we would like. As we head into a new year, many people will be wanting to feel a little fitter and healthier.
In fact, our research shows that one in four of us would like to drink less alcohol in 2024, and one in six UK adults (16%) plan to take a break from alcohol this January.
Dry January® is the perfect place to start! It shows us that we don’t need alcohol to have fun, relax, celebrate, unwind or anything else.
What’s more, so many people tell us they have an even better time when not drinking alcohol, as they feel more present, can remember the evening more, and enjoy waking up hangover-free, feeling fresh and energetic.
We know that taking that first step to change habits can be hard, but research shows that those who take part in Dry January® from Alcohol Change UK double their chances of success, through access to our free Try Dry app, daily emails and a supportive online community.
A month off alcohol won’t just mean short-term boosts to your wellbeing, but has been proven to lead to lower blood pressure, cholesterol and diabetes risk, as well as lower cancer-related proteins in the blood.
So if you’re looking to make long-term changes for the better, take a look at dryjanuary.org.uk for more.
One in seven (17%) UK adults – estimated as 8.8 million people – plan to go alcohol-free for 31 days in January, with three in 10 looking to cut down generally in 2023
One in four say they have drunk more in 2022 than 2021, while for one in six the cost of living crisis was a reason for the increase in their drinking
Of those planning to go alcohol-free, one in three said they would prefer to take part in Dry January with Alcohol Change UK
Those who take on Dry January using the charity Alcohol Change UK’s free Try Dry app and/or daily motivational emails are twice as likely to have a month totally alcohol-free and experience many more benefits
New research1 published by Alcohol Change UK, the charity behind Dry January®, shows that almost 9 million people in the UK are planning to have a month off drinking in January 2023 – up from an estimated 8 million UK adults last year.
Of those, one in three (33%) said they would prefer to take part in Dry January® with Alcohol Change UK, rather than trying to go alcohol-free in January on their own.
The survey, commissioned by Alcohol Change UK, shows that the cost of living crisis has impacted on drinking habits over the last six months. One in six (16%) people who drink alcohol said this had led to them drinking more to cope with worries around the crisis, and one in seven (14%) have prioritised purchasing alcohol over essential items, such as groceries.
For one in three young adults who drink (36%), anxiety after drinking has also been a factor in them deciding to reduce their alcohol consumption.
Hangxiety – a term used to describe the experience of feeling anxious the day after drinking – appears more prevalent amongst drinkers aged 34 and under, with two in five (40%) experiencing it regularly, compared to a tenth (12%) of those aged 35 and over. For those aged 18-34, over a third (36%) said it was a contributing factor in their decision to reduce their drinking.
Over the course of a typical week, British drinkers, on average, drink 13.7 units of alcohol. However, one in three (30%) drinkers typically drink more than the 14 units a week maximum recommended by the UK’s Chief Medical Officers, with twice as many men doing so compared to women (39% versus 22%).
Three in 10 (30%) drinkers said they would like to reduce how much they drink in 2023 (compared to 25% a year ago). Across all drinkers, half claim to already have taken measures to manage their drinking. The most common being having alcohol-free days (25%), drinking less on occasions where they are drinking alcohol (16%), having alcohol-free weeks or months (15%), or an alcohol-free night out (10%).
January 2023 marks the 10th anniversary since the launch of Dry January. Dry January® offers the perfect opportunity to manage your drinking for the longer term and a chance to get some amazing benefits along the way.
Research shows that those who do Dry January® with Alcohol Change UK double their chances of success, and have more energy, improved concentration, boosted mood, save money and so much more. A month off alcohol also leads to lower blood pressure, cholesterol and diabetes risk, as well as lower cancer-related proteins in the blood.
Over the past 10 years, Dry January® has continued to grow in popularity with record numbers of drinkers signing up to take part both in the UK and elsewhere.
First launched in 2013, Dry January® was the brainchild of Emily Robinson from Alcohol Change UK (formerly known as Alcohol Concern).
Speaking about its launch, Emily Robinson, now CEO of London Sport, said: “The idea of the Dry January® campaign first came to me after I decided to sign up for my first half-marathon.
“I wanted to be fitter and healthier, and I knew that alcohol makes it harder to get up every day and train. So I decided, just for one month, to give up alcohol in January.
“The mental and physical results were amazing. I slept better, had more energy, lost weight, and saved money.
“I also found that friends and colleagues were completely fascinated by my experiment, and more and more people wanted to speak to me about it. So, when I joined Alcohol Change UK (formerly Alcohol Concern) in 2012, I shared the idea with colleagues asking everyone to join in with taking a month off booze in January.
“Ten years on, it’s wonderful to see how Dry January® has become the huge phenomenon it is today. I’m incredibly proud of the campaign and would encourage anyone who’s interested in feeling happier and healthier to give it a try.”
Dry January® officially launched in January 2013. For that first year, 4,000 people signed up to take part. Since then, Dry January® has grown in popularity with over 130,000 people signing up to take part with Alcohol Change UK in 2022.
Evidence shows that Dry January® is an effective and lasting way to cut down. Research by the University of Sussex2 published in 2020 found that those signing up to take part in Dry January® using Alcohol Change UK’s free Try Dry app and/or coaching emails are twice as likely to have a completely alcohol-free month, compared to those who try to avoid alcohol on their own in January, and have significantly improved wellbeing and healthier drinking six months later.
Ailar Hashemzadeh, Director of Research and Public Affairs at Alcohol Change UK, said: “Over the past few years, things have been incredibly tough for so many people and the cost of living crisis is making things even tougher. This has led to more and more of us finding our drinking creeping up, particularly for those of us who were drinking more heavily to start with.
“Since its launch 10 years ago, Dry January® has provided a brilliant opportunity for hundreds of thousands of people to take a break from drinking and have a total reset.
“It helps you break habits you’ve fallen into and make long-term changes for the better. It can help to relieve anxiety and helps you remember that you don’t need alcohol to have fun, relax, celebrate, unwind or anything else. It puts you back in control of your drinking.
“If you’d like to reset your relationship with alcohol, give Dry January® a try by downloading the free Try Dry® app or sign up at dryjanuary.org.uk. It could be the spark you need for a happier and healthier 2023.”
Those taking part in Dry January® get access to all of the free tools and resources from Alcohol Change UK, from its Try Dry app to its daily motivational emails.
We’d encourage anyone who’s interested in resetting their relationship with alcohol to download the free Try Dry® app. You can use it year-round to check your units, calories and money saved, and earn badges as you go.
Alcohol Change UK is proud to be partnering with Lyre’s, Mocktails and Lucky Saint for Dry January 2023.
How to take part in Dry January®
Download the free Try Dry® app via the App Store or Google Play. Via Try Dry® you will be able to receive optional daily coaching emails. Alternatively, you can sign up for just the email coaching programme at dryjanuary.org.uk.
Try Dry® allows people to track their units, calories and money saved not drinking, plus set personalised goals and earn badges year-round. People who take part in Dry January®, whether online or via Try Dry®, are twice as likely to spend the whole the month alcohol-free, despite being heavier drinkers to start with (de Visser and Nicholls, 2020).
This month is Dry January, which sees many people across the UK take on the challenge of curbing their drinking habits for a whole month.
We know that drinking too much alcohol can lead to increased blood pressure, some types of cancer and weight gain. If you think you could benefit from taking on this challenge or would like to take steps to reduce your alcohol intake, try out some of the below tips this month to get you started!
Know Your Numbers
Knowing how much alcohol you are consuming can be the first step towards making a change. It is recommended to drink less than 14 units of alcohol per week, which is equivalent to approximately seven medium glasses of wine, or six pints of regular strength beer.
Most of the time we can satisfy a craving with an alternative option. Try buying some alcohol-free beer or soft drinks to have when you’re next craving an alcoholic drink.
Replace Habits
It can be useful to distract yourself with another activity at the time when you would usually drink. Try going for a short walk or organise to speak with a friend at a time when you would usually drink alcohol.
Be Smart
We can still enjoy alcohol whilst reducing our overall consumption. Some great tactics you can use to reduce your intake include:
having a soft drink for every other drink
adding one or more alcohol-free days to your week
opting for lower strength drinks such as a single spirit mixer instead of a glass of wine, which has over half of the units and calories when you opt for a low-calorie mixer!
And now the nation’s favourite alcohol free beer is available on draught too …
While we can’t predict exactly what the first month of 2022 will look like, we can be certain that plenty of people will be making positive lifestyle changes … enter Dry January.
For those who decide to go on the wagon for January, there’s no better-tasting alcohol-free beer to see them through than the nation’s favourite, Heineken 0.0. Regularly described as one of the best tasting beers on the market, alcohol or no alcohol, Heineken 0.0 bottles and cans (330ml) contain 69 calories providing a great choice for those looking to moderate.
Heineken 0.0 is made with the same quality ingredients as its alcoholic original, boasting the familiar and characteristic fruity notes of the 5% ABV Heineken Original, the only difference being that 0.0 is without the alcohol.
The non-alcoholic beverage is double brewed with a unique recipe and has its alcohol content carefully removed to enable and empower consumers with choice, and options, to be able to moderate as part of a balanced lifestyle, whilst being able to enjoy every beer moment.
In addition, and what is a seminal moment for the British beer and pub industries, 2022 will see the rollout of Heineken 0.0 Draught, the first alcohol free draught beer to sit alongside regular beer taps in pubs utilising the existing cellar set up.
Heineken 0.0 Draught will be available in hundreds of UK pubs next year, and the development of the product has been a labour of love for the brewer. Since 2017 scores of beer experts from HEINEKEN innovation breweries in four countries have worked together under the stewardship of HEINEKEN Global Master Brewer Willem Van Waesberghe to bring Heineken 0.0 Draught to market.
The Low and No beer category is growing at around 30 per cent year-on-year but the introduction of draught is expected to cause an explosion in value in the market – by 2025 it could be worth as much as £250 million.
Commenting on Heineken 0.0, Matt Saltzstein, Beer Unit Director said: “Heineken 0.0 allows people to enjoy a delicious beer on any occasion without ever having to compromise on flavour.
“For those that have committed to moderating their alcohol intake this January, or even going completely dry for the month, Heineken 0.0 means they can do so while still enjoying a refreshing and full-flavoured beer.
“In a month of saying no, alcohol-free Heineken 0.0 bottle and cans allows people to say yes.”
Speaking on the launch of Heineken 0.0 Draught, Willem Van Waesberghe, said: “I’m incredibly proud of what we’ve achieved here. Once again, we’re leading the way when it comes to innovating and moving the beer category forward.
“Without a doubt, the best way to enjoy a beer is a freshly poured pint in a pub and Heineken 0.0 Draught is going to play a big part in changing the way people drink.
“For me and my team, one of the primary areas of focus, as always, is taste. The Draught beer tastes great, it’s the distinctive famous Heineken flavour, and it has all the sensory aspects beer drinkers look for – a mouth-watering aroma, bright white head and lively carbonation”.
Heineken 0.0% is available in a 4 and 12 pack of 330ml bottles, and a 6 pack of 330ml cans in major supermarkets and convenience stores.
The Driest January the UK has ever seen, new data shows the UK’s driest cities
London Is set to be the driest city this January with an incredible 1,072,154 participants prepared to give up alcohol for the entire month.
The UK wants to go dry, new data has shown a 22% increase of people searching to go dry from the previous year
It is estimated up to six million people will attempt dry January this year which is 12.4% of the population, with the average household saving £98.74 if successful.
The UK is set for its driest January ever as new research reveals the average household will save £100 from not buying alcohol.
A study by kitchen experts Maxima Kitchen Equipment used ONS and Google data to look at which of our cities will be the ‘driest’ this January.
With 24% of the nation already considering themselves to be tee-total, new data shows that one in five of the UK population will attempt dry January and one in four will make an active attempt to cut down their alcohol consumption within the month, as Brits become increasingly health conscious.
London comes in first place with 1,072,154 people expected to go dry for the month – the highest number of participants in the whole of the UK.
The average bottle of wine from a supermarket in the capital is £8 and the average beer price is £1.90. Studies indicate that the average Brit consumes 18 units of alcohol per week, which equates to two bottles of wine, or six beers. Therefore if successful, the participants would save a combined total of £59,062,623, as well as each household saving £109 on average.
In second place is Leeds with an estimated total of 225,912 people set to give up alcohol this month. The city if successful will save an astonishing £12,226,724, based on an average bottle of wine from a supermarket costing £6.90 and an average beer price of £2.10. Each individual household will have saved on average £92.52 by the end of the month.
Birmingham takes third place with 128,521 participants going dry this January. The study found the city’s average price for a beer in the supermarket was £1.60 and the average bottle of wine was £6.75. This means an average household would save £94.84 and the city will save all together an incredible £5,960,529.
Reading came in 25th place with a total of 27,418 participants wanting to go dry. The average wine price came in at £7.12 and the average beer at £2.00. This means the city is set to save £1,442,943 from one month of not drinking.
Furthermore, each participating household would save £105 this month upon completion.
Top Ten Driest UK Cities
Estimated number of people that will attempt dry January
1 London 1,072,154.00
2 Leeds 225,912.00
3 Birmingham 128,521.00
4 Sheffield 87,394.00
5 Glasgow 71,686.00
6 Poole 61,119.00
7 Edinburgh 59,118.00
8 Liverpool 55,693.00
9 Bristol 55,693.00
10 Manchester 51,408.00
A spokesperson for Maxima Kitchen Equipment said: “Lots of people spend months looking forward to Christmas, and the chance to indulge a little more than usual, in both food and drink, it’s a key part of the excitement.
“However, in January it’s becoming more and more popular to try and start the year with a health-conscious mindset whether it be going dry for the month or just trying to drink a little bit less than usual.”
The research was carried out by Maxima Kitchen Equipment, which has more than 40 years of experience in the supply and maintenance of professional kitchen equipment.
Ahead of Dry January, Morrisons has a selection of offers available on non-alcoholic drinks so that customers can continue enjoying a tipple, without the alcohol.
Products on offer range from sparkling wines for weekend nights in, to non-alcoholic beers and spirits.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Dry January
This month is Dry January, when lots of people around the UK stop drinking alcohol for the month and try to address the effects of overindulgence during the festive season. If you have not yet joined in, it is not too late!
Drinking too much alcohol can increase your risk of high blood pressure, some types of cancer, weight gain, type 2 diabetes, heart disease and other long-term conditions. Whether you are taking part in Dry January or not, Heart Research UK wants to help you manage your drinking habits for a healthier you in 2021.
Understand alcohol units Alcohol content varies between different types of drink and different brands of similar drinks. Check the labels so you know exactly how many units are in each serving of your chosen tipple. Go online to find easy-to-use unit calculators to help you track your intake over the week and compare drinks. Alcohol units | Alcohol Change UK
How much can I safely drink? For men and women, the maximum recommended alcohol units each week is 14, spread over 3 or more days. If you are pregnant it is recommended that you do not drink alcohol at all. Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools
Stay on track Try to keep yourself on track by regularly reminding yourself of the health and financial benefits of cutting down on drinking. Avoid temptation by removing alcohol from your home or hiding it away. Even if you are not seeing friends and family in person, you can connect with people online who are also trying to cut down or quit drinking to provide support and motivation. By telling other people about your intention to control your drinking, you are more likely to stick to it.
Manage your drinking during the pandemic Many people have increased the amount of alcohol they consume at home during lockdown and it may sometimes feel that there is little else to do. Instead of drinking, focus on positive activities, such as setting physical activity goals or learning a new skill.
Alternatives to Alcohol Develop your taste for alcohol free alternatives, such as reduced calorie soft drinks and squash, herbal teas or water with slices of lemon, lime, mint leaves and ice. Try making your own mocktails or mix things up with some sparkling water or tonic water as an alternative to alcoholic bubbles and garnish with chunks of fresh fruit to add colour.
Reward yourself for your success Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink. Avoid using alcohol as a reward.
