Drinkaware, the national independent charity working to prevent and reduce alcohol misuse, is encouraging adults across Ireland to consider taking part in Dry January 2026 — a month-long opportunity to reset habits, boost wellbeing, and explore a more mindful relationship with alcohol.
Findings from the recent Drinkaware Barometer show clear and growing willingness among adults to moderate their drinking through alcohol-free periods. More than 63 per cent of adults who drink say they have tried — or would be willing to try — staying off alcohol for a fixed time period as a moderation tool. This openness is even stronger among younger adults: an impressive 80 per cent of 18–24 year olds say they have done so or would be willing to try.
At the same time, some adults highlight the challenges of going alcohol-free. Many feel that choosing not to drink is not always fully accepted in Irish society, and that support from friends and family for making positive changes to drinking habits can be limited.
Despite these barriers, many adults recognise the benefits of initiatives like Dry January. People who drink often see drink-free periods as a helpful way to reflect on and moderate their alcohol consumption, particularly among those who are looking to cut back.
“We know that for some, January can be a challenging time of year,” said Dearbhla O’Brien, CEO of Drinkaware. “Not everyone feels fully supported when trying to make positive changes around alcohol. That is why Drinkaware is committed to providing accessible tools, encouragement and judgement-free information to help people take that first step. Every alcohol-free day makes a difference — whether your goal is better sleep, improved health, or simply feeling more in control.”
Drinkaware is encouraging people to start small — even 48 to 72 hours of no alcohol can make a noticeable difference.
Benefits of cutting back on alcohol
Within the first few days, the body begins to detox, sleep begins to stabilise, and motivation to eat well and exercise can increase. After one week, many people report a calmer nervous system, improved hydration, better sleep and fewer headaches — and for those who typically enjoy six pints a week, that could mean saving over 1,000 calories.
By the two-week mark, the brain begins to “rewire,” supporting improved focus, mood and motivation. Digestion and immunity can also benefit as the body recovers from the irritant effects of alcohol. This is often the point where motivation dips, making support from others especially important.
After three weeks, people often experience more energy, healthier sleep patterns and reduced blood pressure — meaningful improvements that set the tone for the year ahead. And by the end of the month, giving the liver a break can significantly support its ability to repair, remove contaminants, and regulate vital processes — offering longer-term gains in overall health and wellbeing.
Dry January tips
1. Set your intentions: Write down why you’re doing Dry January — from improving your health to saving money or simply taking a break.
2. Explore alcohol-free alternatives: Try alcohol-free beers, mocktails, kombucha, or sparkling water with fresh citrus. Having enjoyable options helps reduce temptation.
3. Reimagine your social calendar: Suggest alternative social plans such as outdoor walks, morning meet-ups, a cinema trip, or visiting a gallery.
4. Plan ahead for tricky moments: Think about how you’ll respond if someone offers you a drink. A simple “I’m doing Dry January” is often enough.
5. Track your progress: Use the Drinkaware website and tools to monitor your alcohol-free days — seeing your progress can be highly motivating.
6. Be kind to yourself: If you slip up, start again the next day. Every step towards reducing alcohol counts.
Drinkaware encourages communities, workplaces and families to support those trying Dry January or other alcohol-free periods — creating a more positive and inclusive culture around sober choices.
Visit drinkaware.ie for tools, information and tips for an alcohol-free start to 2026. Anyone feeling that January may be a difficult month can also access support resources through the Drinkaware website.
