Breaking Down Dry January: Tips and Tricks

2026–The year of the horse, a year that is supposed to be transformative and surrounded by action. If one of those actions for you is cutting back on alcohol consumption, what better place to start than with Dry January? 

You may have seen posts about Dry January on social media, but if you aren’t familiar with it I’ll give you a quick breakdown. 

The Basics of Dry January

• A chance to cut out all alcohol for 31 days in January

• The time to reset drinking habits at the start of the new year

• A time of awareness about current drinking routines

The truth, though, while 31 days of cutting out alcohol is a fun challenge to join in on, it also may have numerous health benefits, provide a chance to unlock new habits, and–for some people– be more difficult than you imagine. 

Regular alcohol consumption can be unknowingly habit-forming, and it can also do damage to your body over time that you don’t recognize until it’s too late. 

Long-term effects of drinking alcohol

• Mood changes

• Peripheral neuropathy (numbness and tingling in hands and feet)

• Stroke

• Numerous cancers: liver, colon, breast, oral, and more

• Weaker bones

• Liver damage

• Heart disease

• Muscle wasting

• Inflammation and weakened immune system

• More

Cutting out alcohol doesn’t have to be boring though! Today, the options for non-alcoholic drinks are endless, and that’s what I want to show you today–to give you the best chance for success. 

Beer & Wine. As alcohol awareness grows, more and more companies are releasing non-alcoholic, zero-proof, or alcohol-removed substitutes that sometimes taste even better than the original. Here are some options!

• Red wine

• White wine

• Beer

Cocktails. Time to take your cocktails to mocktail level. Here are some of the  top mocktail recipes of the past year. Below are some ingredients you may have on-hand that you can also throw together for a quick mocktail. Notably the benefits of fermented vinegar add a punch of flavor as well as a gut health boost.

• Any flavor sparkling water

• A splash of juice

• A splash of apple cider vinegar

• Garnish with any fruit you may have

Spice it up with supplements! Below are just some of the supplements I have tried added into mocktails. Simply add the recommended serving size and shake or stir.

• Turmeric: great addition to mocktails that have orange or ginger flavor profiles.

• Beetroot powder: has a strong flavor, so add to sweeter mocktails.

• Mushroom coffee: use this product to make a fun espresso martini mocktail just substitute the espresso with mushroom coffee.

• Colostrum, collagen, and creatine powders are great options if you are looking to add something unflavored (just make sure the product you are buying is flavor-free).

Likewise, some people feel that an alcoholic drink at night can help them wind down or relax.  Dry January is a great time to try other options for stress relief like yoga, meditation, reading, exercise and sober, quality time with friends. You can also try adaptogens like Ashwagandha that may help in managing stress and improving sleep.

Remember that when you cut out alcohol you may also experience some changes in digestion, mood and sleep.  Adding probiotics, vitamins and amino acids to your supplement stack can help your body be at its best during your January reset. Do your research and always ask a health professional for information specific to your health and wellness plan.

So, join me on this journey to transformative health this next year. Check out FeelGood Company for your supplement needs this new year!

Cutting out alcohol should be done cautiously, as you may have developed a dependence without even knowing. If you are struggling with alcohol addiction or experience any concerning symptoms from alcohol withdrawal, seek medical care immediately.  If you feel like you need help managing alcohol habits and consumption, resources are available.

FEELGOOD Company, also known as FEELGOOD Superfoods, has been manufacturing and distributing high absorption nutritional supplements that are physician-formulated, backed by science, and made with quality ingredients for over 14 years.

By Delaney Gilmore, BSN, RN