Dry January, mocktails, and other ways to drink less alcohol
- Category: Living Well, Wellness
- Posted on:
Drinking less alcohol—whether during Dry January or beyond—can help you feel healthier, more focused, and more energized.
Key takeaways
- Dry January offers a simple way to pause and reflect on your drinking habits.
- Drinking less alcohol can support better physical health, mental well-being, and energy levels.
- With mocktails, planning, and a little support, cutting back on alcohol can still fit into a social lifestyle.
It’s no secret that in New Orleans, we consume a lot of alcohol. From mimosas and hurricanes to sazeracs and French 75s, you can find plenty of booze flowing on Bourbon Street and nearby areas. But whether you drink every day or a few times a year, any amount of alcohol can affect your health.
The new year is a great time to pause and reflect on your drinking habits. And even take a break from beer, wine, and spirits, starting with Dry January. Learn more about this movement and how it can benefit your health now and all year long.
What is Dry January?
Dry January is a global challenge to stay sober for one month. During January, participants avoid alcohol and consider how much they usually drink.
The concept for Dry January started in 2011, when Emily Robinson decided to give up alcohol in January, so she could train for her first half-marathon in February. Later, she partnered with Alcohol Change UK to set up a more formal challenge, and the movement grew. Now, thousands take part in Dry January each year.
Benefits of drinking less alcohol
Any amount of alcohol can have negative effects on your health. The National Institute on Alcohol Abuse and Alcoholism has found links between alcohol use and heart damage, liver damage, increased cancer risks, mood issues, and more. So drinking less or no alcohol can result in health benefits, such as:
- Better overall physical and mental health
- Better mood with less anxiety
- Decreased cancer risk
- Improved concentration
- Increased immune system function
- Lower cholesterol
- More energy
- Potential for weight loss
How to reduce alcohol consumption
You may not think you drink much alcohol but still find it hard to give up drinking altogether—even for a month. No glasses of wine with dinner, no happy hour beverages after work, and no drinks with friends on the weekends can disrupt both your personal and social routines. Still, the break from drinking can be worth finding new ways to relax, connect, and relieve stress.
Tips to make Dry January easier
Set a goal: Before modifying your routine, it helps to set a goal. Why are you taking a break from alcohol? What do you hope to gain as a result? A clear goal can make it easier to refuse alcohol and even explain to others why you aren’t drinking.
Remove alcohol temptations
Sure, when someone offers you a drink, you can simply say, “No thanks.” But that’s often easier said than done. It can help to remove temptations. Consider:
- Getting rid of alcohol at home and stocking up on other non-alcoholic beverages instead
- Planning activities that don’t involve alcohol (coffee shops, exercise classes, or hikes)
- Treating yourself with a relaxing pedicure, nice dinner, or long walk instead of a drink
Find a group of supporters
You don’t have to avoid alcohol in isolation. In fact, it helps to have others join you. Start your own support group, so you can check in with one another. You may find that you want to continue Dry January even after the month ends.
Make mocktails and other non-alcoholic drinks
If you’re craving a cocktail or don’t want to feel left out when you’re in a social setting, mocktails are a great option. A mocktail looks like a cocktail but contains no alcohol. New Orleans is home to tons of places with great non-alcoholic drinks.
You can also make your own mocktails with these easy mocktail recipes:
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Alcohol support in New Orleans
At the end of Dry January, you may want to continue sobriety—and that’s great. Follow the Dietary Guidelines for Americans. No more than 2 alcoholic drinks/day for men and 1/day for women.
If you’re struggling to control alcohol consumption, help is available. Talk to your primary care provider and LCMC Health.
Related questions about alcohol, moderation, and your health
What counts as one alcoholic drink?
One standard drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits, though many poured drinks—especially in New Orleans—can contain more than one serving.
Do mocktails really help when cutting back on alcohol?
Yes—mocktails can make social situations and festival season easier by offering a satisfying, alcohol-free alternative that still feels festive and intentional.
How long does it take to notice benefits from drinking less alcohol?
Some people notice improvements in sleep, energy, and mood within a few days or weeks, while other health benefits may build over time with continued reduction.
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