Dry January: What to Drink, What to Buy and How to Make It Stick
What to drink during Dry January, why non-alcoholic drinks count, what participants report, and how to make the month stick.
Dry January is a month off alcohol, run by the UK charity Alcohol Change UK. Non-alcoholic drinks are allowed: the charity says drinks at 0.5% or 0.05% are “perfectly acceptable” during the challenge, and that it’s up to you to make your own rules. A non-alcoholic wine with dinner, a beer on Friday or an aperitif at six keeps the ritual without the alcohol. Here’s what to stock up on, what participants say they got out of it, and how to make the month stick.
Stock up for the month
- <0.5%
- Dealcoholized
- United Kingdom
Swap the moment, not the habit
| The moment | Usually | Try instead |
|---|---|---|
| Dinner | A glass of wine | Non-alcoholic red or white |
| Friday night | A beer | Non-alcoholic beer |
| Cocktail hour | A gin and tonic | A non-alcoholic spirit or aperitif |
| A celebration | Champagne | Non-alcoholic sparkling |
Can you drink non-alcoholic drinks during Dry January?
Yes. Alcohol Change UK says drinks at 0.5% or 0.05% are “perfectly acceptable” during Dry January or any other dry month (Alcohol Change UK). If you’d rather have none at all, choose 0.0%. Our label guide explains the difference.
0.0% or under 0.5%: both are good choices
There’s no wrong answer here, just a choice that fits you. Here’s what each one offers.
Why many people choose under 0.5%
- More choice. About half of what we carry is labeled under 0.5%, including most still wines and most beers.
- Taste and body. Alcohol carries aroma and gives wine its weight. Wes Pearson of the Australian Wine Research Institute told the Globe and Mail that removing it strips most aroma and flavor compounds and leaves a “hole in the doughnut” on the palate. Wine educator Alice Wong writes that taking out every last trace can cost delicate aromas, and that a small amount helps keep the wine’s character. Taste is personal, so try both.
- The trace is tiny. A glass at 0.5% holds about 0.6 g of alcohol, against nearly 15 g in a glass of regular wine. For many adults who simply want to drink less, that trace is a fair trade for more choice.
- It’s still non-alcoholic. Under 0.5% is the US legal definition of non-alcoholic.
When 0.0% is the better call
- Pregnant or trying. Health authorities say no amount of alcohol is known to be safe. See our pregnancy guide.
- Avoiding alcohol completely. For recovery, faith or a medication that doesn’t mix with alcohol, 0.0% keeps it simple. Some people in recovery also avoid drinks that taste like alcohol at all; do what works for you, and ask your doctor about medications. For faith, see is non-alcoholic wine halal.
- Zero-tolerance testing or driving. 0.0% removes the doubt. See what breath and urine tests can pick up.
- You’d just rather have none. That’s reason enough.
What participants say they got out of it
In a University of Sussex survey of people who took part in Dry January 2018, led by psychologist Richard de Visser (University of Sussex):
88%
said they saved money
71%
said they slept better
67%
said they had more energy
4.3 → 3.3
drinking days a week, on average, by the following August
These are what participants reported, not a controlled trial, but they’re a good picture of why people come back to it.
How to make the month stick
- Pick your reason. Sleep, money, training or just a reset: write it down where you’ll see it.
- Plan your replacements. Have a non-alcoholic drink ready for the moments you’d usually pour one.
- Tell a friend, or do it together. It’s easier to say no with someone else saying it too.
- Plan for the hard nights. Bring your own bottle to dinners and parties so you’re never left with water.
- Count what you save. Money, mornings, workouts: tracking keeps it going.
- A slip isn’t the end. If you have a drink, pick it up again the next day.
After January
Many people keep a few alcohol-free days a week once January ends. To start the month with a toast, see our non-alcoholic New Year’s Eve guide; for what a month off can feel like, read what happens after 30 days of zero-proof wine.
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Common questions
Can you drink non-alcoholic wine during Dry January?
Yes. Alcohol Change UK, which runs Dry January, says drinks at 0.5% or 0.05% are perfectly acceptable during the challenge. Choose 0.0% if you'd rather have none at all.
What are the benefits of Dry January?
In a University of Sussex survey of 2018 participants, 88% said they saved money, 71% slept better and 67% had more energy. Many also drank on fewer days a week months later.
What should I drink during Dry January?
Swap the moment, not the habit: a non-alcoholic red or white with dinner, a non-alcoholic beer on Friday, a non-alcoholic aperitif and tonic at cocktail hour, and non-alcoholic sparkling to celebrate.
Is Dry January safe for everyone?
Not for people who are clinically alcohol dependent, who shouldn't stop suddenly. If you get shaking, sweating or fits when you don't drink, talk to a doctor first.
