January is when you start looking at a few habits more closely. Drinking is usually one of them, which is why the Dry January challenge keeps growing. In fact, around 17.5 million people worldwide signed up to it in 2026.
The challenge itself is simple: You skip alcohol for the month. What makes it tricky is everything around it. Social plans, end-of-day routines, and that familiar question: What do you drink instead?
Below, I’ll break down what Dry January means, why people do it, and which drinks actually make the challenge easier to follow.
Pro tip: Want to start easily and healthily? Try these juice recipes that help you start your day with an energy boost!
What Does Dry January Mean?
Dry January is a short-term challenge for people who drink alcohol and want to pause for a month. The idea is simple: you don’t drink alcohol during January.
There are no moderation rules like “I’ll have one glass just on the weekends.” You remove alcohol completely for 31 days and keep everything else the same: schedule, routines, and your social life.
What makes Dry January different from quitting alcohol long-term is the timeframe. There’s a clear start and a clear end. That makes the challenge easier to commit to, even if you’re not sure what you want to change afterward.
When Did Dry January Start?
Before Dry January became an official campaign, the idea was already taking shape.
In 2011, Emily Robinson gave up alcohol for January while training for a half-marathon. What started as a personal choice turned into something bigger. She slept better, had more energy, lost weight, and noticed people were genuinely curious about what it was like to take a break from drinking.
In January 2012, after joining the charity Alcohol Change UK, those conversations grew. Giving up alcohol for the month was already catching on in different places, including the United States, where the idea of starting the year alcohol-free was gaining attention.
The idea naturally followed: if more people took a break in January, would it change how they drank afterward?
That question became the foundation of Dry January.
The official campaign launched in the United Kingdom in 2013, led by Alcohol Change UK. That first year, around 4,000 people officially took part. It was meant as a small trial, not a global movement.
As more people joined, Alcohol Change UK wanted to see what happened after January ended. They began working with Dr. Richard de Visser, a health psychologist from the University of Sussex, who volunteered to study the challenge and its effects.
One of the key studies came from Dry January 2018.
Looking at participants from that year, Dr. de Visser found that the impact lasted beyond the month. Six months later, seven out of ten people were still drinking less, and nearly a quarter had moved from harmful to low-risk drinking.
Over the years, the challenge kept growing.
By 2025, around 200,000 people worldwide signed up through email support or the Try Dry app, with many more joining on their own. This year, that number climbed up to 17.5 million.
Dry January gained traction because it kept things simple: one month, clear rules, and enough structure to try something different without forcing a long-term decision.
Pro tip: To get through Dry January, power up with healthy nutrients from fruits, veggies, and nuts. I like Hurom’s slow juicers because they extract more of those nutrients, don’t separate, and stay fresh for longer. See the difference for yourself:
Why Do People Do the Dry January Challenge?
Most people don’t start Dry January because they want to quit alcohol forever, but because they want a pause or a reset. And the New Year feels like the right moment to step back and take a closer look at habits that usually run on autopilot.
People tend to join for a few simple reasons:
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Physical reset: They want to see how their body feels without regular alcohol.
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Mental clarity: Fewer swings in energy, better focus, and less daily fatigue.
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Social ease: Saying “I’m doing Dry January” removes the need to explain or negotiate.
There’s also a mindset shift that happens during the month.
Sarah Wakeman, MD, senior medical director at Mass General Brigham and professor at Harvard Medical School, describes Dry January as a chance to examine the role alcohol plays in your life. And that awareness usually brings insights people don’t expect about their habits and triggers.
Benefits of Dry January for Your Body and Mind
A month without alcohol tends to bring changes that feel very practical. I’m not saying they’re dramatic, but just noticeable enough to make you pay attention.
Here’s how those benefits tend to show up:
Improved energy and focus
Energy is one of the first things people mention. In Dr. de Visser’s research, 52% of participants reported having more energy during Dry January, and 50% said their overall health improved.
That energy doesn’t feel like a sudden boost, but rather it’s more consistent. You can certainly expect fewer sluggish mornings and less of that mid-afternoon drop. In short, it becomes easier to get through the day.
Better sleep quality
Sleep changes tend to show up quickly. Alcohol can disrupt sleep cycles, even if it helps you fall asleep faster. In the same research by Dr. de Visser, 56% of participants said their sleep quality improved by the end of the month.
Better sleep has a ripple effect. When you rest more deeply, your energy levels stabilize, your focus improves, and the rest of the challenge feels easier to maintain.
Digestive and metabolic support
A study published in BMJ Journals found that taking a month off alcohol led to improvements in blood pressure, weight, and insulin response, along with markers linked to lower cancer risk. It also pointed to a reduced risk of metabolic issues like type 2 diabetes and fatty liver disease.
In simple terms, many people notice less bloating, less discomfort, and smoother digestion once alcohol is out of the picture.
Pro tip: If you want to improve your digestion, try these 7 best juice recipes for bloating, or watch this quick recipe below:
Skin health and hydration
Alcohol dehydrates the body and drives inflammation, both of which show up on your skin. As noted by UNSW Sydney, after a month without alcohol, these effects can start to reverse. Better hydration and lower inflammation can also clear your skin over the weeks.
Of course, the end goal of Dry January isn’t having perfect skin. What matters here is giving your body a break and improving hydration every single day.
Greater awareness of alcohol habits
Dry January also changes how people think about drinking. Research from Alcohol Change UK showed that, in 2024, 70% of participants were still drinking less alcohol six months after the challenge ended. Also, around 13% planned to stop drinking altogether.
That awareness tends to stick. Once you’ve taken alcohol out of your routine for a month, it becomes easier to decide when, why, and how often you actually want it back.
What Do People Drink During Dry January?
Once you cut alcohol, the question shows up fast: What do you drink now?
Most people default to a short list:
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Water
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Sparkling water or seltzer water
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Non-alcoholic beer or alcohol-free wine
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Ready-to-drink mocktails
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Non-alcoholic spirits mixed with soda
These options can work in certain moments, especially in social settings. But some of them (like commercial non-alcoholic drinks) are not ideal if your goal is a real reset.
Why? Here’s the issue. Those drinks:
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Rely on artificial flavorings
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Add more sugar than you expect
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Try to mimic alcohol instead of changing the habit
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Keep the same drinking patterns in place
That’s usually when boredom kicks in. You’re technically doing Dry January, but every evening starts to feel the same. And once drinks feel repetitive, dry days feel longer.
People who stick with the challenge mainly do one thing differently: they add variety instead of just removing alcohol. They rotate flavors, textures, and formats, so drinking still feels intentional.
Remember: That small shift makes a big difference, but you need the right juicer for the job. Here’s a good article that helps you make the right choice.
Why Juices and Mocktails Are Ideal Dry January Drinks
Juices and mocktails work during Dry January because they don’t try to replace alcohol. Instead, they replace the routine around it.
Fresh juices bring real ingredients into your day. Fruits, vegetables, herbs, and citrus that add flavor without needing a long ingredient list. You’re not sipping something engineered to taste like a cocktail. Actually, you’re drinking something your body actually recognizes.
Mocktails build on that idea. They work well because they keep the parts people miss most:
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A proper glass
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Something cold and refreshing
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Balance between sweet, acidic, and bitter
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A drink that feels social
Simple ingredients do most of the work here. Fresh lemon juice, fresh lime juice, club soda, and seltzer water add structure without overcomplicating things.
There’s also a clear difference between homemade drinks and store-bought options. When you make juices and mocktails yourself, you control what goes in.
That means no artificial flavorings or unnecessary additives.
From my experience, that control is what makes Dry January easier to maintain. Beyond avoiding alcohol, you’re choosing drinks that support better sleep, steadier energy levels, and a healthier relationship with alcohol overall.
Best Dry January Drinks: Juices and Mocktails
This is the point where Dry January stops feeling like a challenge and starts feeling normal. Once you have drinks you actually enjoy, dry days don’t require much effort.
Below, you’ll find some drink ideas that fit easily into a Dry January routine. They’re simple, flexible, and don’t rely on overpowering flavors:
Fresh Juice Recipes for Dry January
These juices are designed for dry days. Simple ingredients, clean flavors, and drinks that actually fit into the challenge:
1. Refreshing Cucumber and Melon Juice
Light, crisp, and easy to drink, this juice works well anytime you want something refreshing without feeling heavy.
Why it works:
Once alcohol is out of the routine, hydration becomes easier to feel. Cucumber and honeydew support that balance, helping the body rehydrate after dry days start. Mint keeps digestion comfortable, while lemon adds brightness without being harsh. It’s a simple juice that helps your system ease into the reset.
Ingredients:
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1/2 cucumber
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1 cup honeydew melon
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A small handful of fresh mint leaves
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1/2 lemon, peeled
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Ice cubes (optional)
Preparation:
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Peel the lemon and cut the cucumber and melon into pieces that fit your juicer’s chute.
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Juice all ingredients. Stir gently and serve fresh.
Pro tip: This is the kind of juice you’ll want on warmer days. If you’re into fresh, cooling blends, these summer drinks are worth a look.
2. Tropical Pineapple and Mango Juice
Bright and naturally sweet, this juice brings a tropical note without weighing you down. It’s a good option when you want something satisfying that still feels light and easy to digest.
Why it works:
Pineapple contains bromelain, an enzyme that supports digestion as your body adjusts to less alcohol. Mango adds natural sugars that help smooth out energy dips, while coconut water supports hydration without making the juice feel heavy.
Ingredients:
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1 cup pineapple chunks
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1/2 mango
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1/2 cup coconut water
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A small handful of fresh mint leaves
Preparation:
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Cut the fruit into pieces that fit your juicer’s chute.
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Juice the pineapple, mango, and mint.
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Stir in the coconut water and serve immediately.
3. Berry Pomegranate Refresh Juice
Bold in color and flavor, this juice feels vibrant without being heavy. It’s a good choice when you want something refreshing that still feels nourishing.
Why it works:
Pomegranate provides polyphenols linked to antioxidant and metabolic support as alcohol intake drops. Berries add phenolic compounds and fiber associated with managing oxidative stress. Watermelon keeps the juice light and hydrating, supporting the body’s natural reset during Dry January.
Ingredients:
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1/2 cup blueberries
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1/2 cup blackberries
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1/2 cup raspberries
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1/2 cup strawberries, hulled
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1 cup watermelon, rind removed
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1/2 cup pomegranate arils
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A few fresh mint leaves
Preparation:
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Wash and prepare all ingredients.
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Juice the berries, pomegranate arils, and mint first, followed by the watermelon.
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Stir gently and serve fresh.
4. Green Grapefruit Refresh Juice
Crisp and lightly bitter, this juice feels clean and refreshing. It’s a good option when you want something bright and energizing without leaning sweet.
Why it works:
Citrus (like grapefruit) adds vitamin C and compounds linked to heart and metabolic support as alcohol intake drops. Spinach provides minerals and phytonutrients associated with lower inflammation, while celery supports hydration. Grapes balance the bitterness, keeping the juice easy to drink.
Ingredients:
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1/2 large grapefruit, peeled
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1 cup fresh spinach
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2 celery stalks
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1/2 cup green grapes
Preparation:
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Wash all produce thoroughly.
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Peel and cut the grapefruit into pieces that fit your juicer’s chute.
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Juice all ingredients, alternating soft and firm items. Stir gently and serve fresh.
Pro tip: If this juice hit the right note and you want more drinks that support a fresh start, these detox juice recipes offer plenty of easy ideas for any time of year.
5. Pomegranate Apple Juice
Bold, bright, and naturally vibrant, this juice combines the crisp sweetness of apples with the tart depth of pomegranate. Originally shared by The Flexitarian, it works just as well as a fresh juice as it does as a mocktail.
Why it works:
During Dry January, blood sugar balance can feel different as alcohol leaves the routine. Apples provide steady natural sugars that help smooth that transition. Pomegranate adds depth and a sharper note that keeps the juice satisfying.
Ingredients:
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Seeds from 2 pomegranates
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2 to 3 apples
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Fresh rosemary or mint sprigs (optional)
Preparation:
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Remove the pomegranate seeds.
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Cut the apples into chunks that fit your juicer’s chute.
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Juice everything. Stir gently and serve fresh.
Pro tip: Pour over ice and top with a splash of club soda or seltzer water for an easy mocktail. Garnish with rosemary or mint when you want something a little more festive.
Dry January Mocktail Recipes You Should Try
Mocktails matter most later in the day. That’s usually when habits show up and motivation dips.
These mocktail recipes are designed for those moments:
6. Boozeless Sangria
This one feels social and familiar. Fruity, lightly spiced, and easy to share, it works well for gatherings or slower evenings when you want something more than water.
Why it works:
This mocktail brings together familiar ingredients in a more structured way. Apples and oranges create a smooth base, cranberries add brightness, and black tea gives the drink enough depth to feel like an evening option. Cinnamon rounds it out with warmth, keeping everything balanced and satisfying.
Ingredients (serves 6):
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9 apples
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3 oranges, peeled
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3 cups fresh or frozen cranberries
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2 cups water
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2 black tea bags
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1 teaspoon honey
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Cinnamon sticks
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Fresh fruit slices (orange, lemon, apple), for garnish
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3 cups carbonated water
Preparation:
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Juice the apples, peeled oranges, and cranberries using a slow juicer.
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Bring the water to a boil and steep the tea bags with the cinnamon sticks for about 5 minutes.
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Remove the tea bags, stir in the honey, and let cool slightly.
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Combine the juice and tea in a large pitcher with fruit garnish.
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Refrigerate for at least 1 hour. Just before serving, stir in the carbonated water and serve over ice.
7. Virgin Piña Colada
Creamy, tropical, and comforting, this mocktail feels like a treat. It’s ideal for moments when cravings hit, and you want something satisfying.
Why it works:
We already met pineapple’s digestive support, and that still plays a role here. What changes is the texture. Coconut adds healthy fats that give the drink more body, which helps it feel filling and grounding. This combo works well when cravings come from routine or hunger, not thirst.
Ingredients:
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1 cup fresh pineapple chunks
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1 cup fresh pineapple juice
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1/4 cup cream of coconut
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Crushed ice
Preparation:
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Juice the fresh pineapple chunks using a slow juicer.
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In a glass or pitcher, stir the fresh pineapple juice with the cream of coconut until smooth.
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Serve over crushed ice and garnish with a pineapple wedge if desired.
8. Cucumber Lime Mocktail
Clean, crisp, and instantly refreshing, this mocktail feels light without being boring. It works especially well on evenings when you want something hydrating.
Why it works:
Cucumber does more here than hydrate. Its water and fiber content support gut motility and more regular digestion, which many people notice once alcohol is out of the routine. Lime adds the sharp, acidic note that replaces the bite people often miss from alcoholic drinks. Mint is already familiar at this point, helping keep the drink light and comfortable to sip in the evening.
Ingredients
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1 large cucumber
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2 limes, peeled
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3 tablespoons fresh mint leaves
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2 tablespoons maple syrup
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A small pinch of salt
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Carbonated mineral water
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Ice
Preparation:
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Cut the cucumber into pieces that fit your juicer’s chute.
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Juice the cucumber, peeled limes, and mint using a slow juicer.
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Stir in the maple syrup and salt until combined.
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Serve over ice and top with carbonated mineral water.
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Garnish with cucumber slices or fresh mint if desired.
9. Fresh Strawberry Mojito Mocktail
Next, this alcohol-free version of a mojito feels familiar but lighter. Fresh, bright, and easy to enjoy without the heaviness of a cocktail.
Why it works:
Strawberries provide fiber, vitamin C, and bioactive compounds linked to antioxidant and anti-inflammatory effects, supporting metabolic balance as alcohol intake drops. Lemon and mint round this drink up, keeping it fresh and easy to enjoy, making it a lighter option for evenings without alcohol.
Ingredients:
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1 cup fresh strawberries, hulled
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2 lemons, peeled
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A small handful of fresh mint leaves
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Sparkling water, to top
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Ice, to serve
Preparation:
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Juice the strawberries and peeled lemons using a slow juicer.
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Add mint leaves and stir gently to release their aroma.
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Serve over ice, top with sparkling water, and garnish with extra mint if desired.
10. Cranberry Kiss Mocktail
Bright, bubbly, and slightly tart, this mocktail feels festive without trying to copy a cocktail too closely. It’s an easy crowd-pleaser during Dry January.
Why it works:
Cranberries do more than add bite. Research suggests they may support gut and metabolic balance, which can be helpful as alcohol drops out of the routine. Oranges smooth things out, and club soda adds fizz and volume, making the drink feel social without adding sugar.
Ingredients
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3 cups fresh cranberries
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4 large oranges, peeled
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3 to 4 cups club soda
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Ice
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Orange wedges or fresh cranberries, for garnish
Preparation:
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Juice the fresh cranberries and peeled oranges using a slow juicer.
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Fill a pitcher with ice and pour in the juice.
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Just before serving, top with club soda and stir gently. Garnish if desired.
Pro tip: Love the tart, refreshing taste of cranberries? These cranberry juice recipes bring more easy options to mix things up.
Why Slow Juicers Are Ideal for Homemade Dry January Drinks
If you’re making juices or mocktails often during Dry January, the tool you use matters. Not for performance; consistency is the key here.
Slow juicers press ingredients instead of spinning them fast. That gentle process keeps flavors cleaner and textures smoother, which becomes more noticeable when alcohol isn’t there to mask anything.
They also make Dry January easier because one juice can work in different moments:
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As a fresh juice in the morning
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Over ice during the day
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Topped with club soda for a simple mocktail at night
That flexibility helps you avoid repetition, which is often what derails dry days.
From a routine perspective, slow juicers lower friction:
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Minimal prep
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Wide range of ingredients
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Easier cleanup
This is where Hurom juicers fit naturally.
Its patented Slow Squeeze technology focuses on gentle extraction and clean flavor, while Easy Clean models reduce cleanup time. When the process feels simple, it’s easier to keep going.
Doing the Dry January challenge isn’t about perfection. But it’s essential to have tools that support better choices without adding work. And a slow juicer does exactly that.
Tips for Dry January That Make the Month Easier
Dry January doesn’t fall apart because people miss alcohol. That happens because routines feel empty or repetitive. A few simple adjustments can make a big difference.
Here’s what tends to help most:
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Plan your drinks ahead of time. Having juices or mocktail ingredients ready removes decision fatigue at the end of the day.
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Rotate flavors. Switching between citrus, berry, green, and tropical drinks keeps dry days from feeling repetitive.
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Use proper glassware. It sounds small, but drinking from a real glass makes alcohol-free drinks feel intentional.
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Handle social situations early. Let people know you’re doing Dry January, or bring your own non-alcoholic option so you’re not stuck improvising.
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Focus on what you’re adding. Juices and mocktails give you something to enjoy, not just something to avoid.
A Simple Way to Make Dry January Feel Better
The Dry January challenge works best when it feels doable. After all, the point is to create space to notice what actually helps you feel better.
The right drinks make a real difference. Juices and mocktails turn dry days into something you can enjoy, and when the month feels easier, your new habit is more likely to stick.
But like I’ve been saying, keeping the process simple is essential. A slow juicer like Hurom models removes friction and fits naturally into everyday routines.
Check out our catalog and take this quick juicer quiz to see what fits!
FAQs
What does Dry January mean?
Dry January is a one-month break from alcohol during January. It’s meant for people who already drink and want a pause to check in with their habits and overall alcohol consumption.
There’s no pressure to quit forever. It’s a moderate approach that creates space to notice patterns without making a long-term call.
What are the advantages of Dry January?
A month without alcohol can lead to noticeable changes. According to UNSW Sydney, people may experience weight loss and reduced body fat, partly because alcohol adds extra calories and can trigger overeating. Many also report better sleep, steadier energy, and improved focus during the month.
What are the rules for Dry January?
The rules are simple. You don’t drink any alcohol in January, not even in moderation, without any exceptions. Everything else stays the same, including your routine, social plans, and physical activity.
What do people drink during Dry January?
Most people rotate between water, sparkling water, non-alcoholic drinks, fresh juices, and mocktails. Having options helps reduce peer pressure and makes social situations easier to handle during dry days.
What’s the best drink to replace alcohol during Dry January?
There’s no single best option. It depends on your routine. Juices tend to work well earlier in the day, while mocktails help more in the evening when habits and withdrawal symptoms like cravings usually show up.
What ingredients are commonly used in Dry January mocktails?
Fresh citrus juice, berries, cucumber, herbs like mint, club soda, and seltzer water show up often. These ingredients add flavor and structure without artificial flavorings, which support mental health and overall balance during the reset.
What are the health benefits of choosing juices and mocktails during Dry January?
Choosing juices and mocktails supports hydration, digestion, and steadier energy while reducing alcohol intake. If you keep it up for longer, this can help lower risks linked to chronic diseases and support liver function, while encouraging behavior change that feels realistic. For many people, that’s what leads to long-lasting change.
