by We’re just over a week into January, and if you’re trying to abstain from alcohol during the month (a trend known as “dry January”), it may seem like February can’t come soon enough. But some sober-curious health professionals and influencers say there’s another way: “Wet January,” which means cutting back on alcohol without cutting it out completely.
The term, which is trending on TikTok, is open to interpretation. For Shelly Rose, whose post on the subject has more than 450,000 views, it means “not dry, just not as wet as usual.” For Lauren Wilensky, who originally planned to get sober in January, it means drinking only on weekends, or perhaps at the occasional dinner party. Her video has accumulated 31,000 views and 2,286 likes.
“For many years there has been a trend to reduce alcohol consumption after the holiday season and at the beginning of the new year,” says Aimee Chiligiris, PsyD, a clinical psychologist at New York’s Columbia Presbyterian University Irving Medical Center in New York. New York City. That’s a good thing, she adds, as it “includes a focus on well-being and is an opportunity to improve health.”
What is wet January?
The term wet January, or sometimes rather dry January or semi-dry January, began circulating on social media near the end of the pandemic. Before 2020, alcohol consumption was trending downward, particularly among Gen Z consumers, according to industry research, but it spiked again by 54 percent during the pandemic, according to Nielsen data. Twenty months later, more than a third of consumers surveyed reported that they were still drinking more than before COVID-19 hit.
A wet January could be an attempt to change those habits, especially considering that alcohol consumption tends to increase in the winter. In a survey of 3,000 American adults conducted by American Addiction Centers, a leading provider of addiction treatment resources, 1 in 5 admitted to drinking more when it’s cold and 83 percent reported they were more likely to turn to alcohol when it’s cold. I felt depressed. during the winter months than in summer.
“We recognized that for many people, moderating their alcohol consumption can be much more beneficial and compelling than quitting cold turkey or complete abstinence,” says Vedant Pradeep, co-founder and CEO of alcohol reduction app Reframe. A semi-dry period appears to be more achievable and sustainable: while two-thirds of Reframe users who attempted a dry January in 2023 completed it, 80 percent of those who committed to a wet January stayed the course. Perhaps most importantly, 63 percent of users who had a wet January were still drinking less six months later, the company reported.
Why do people participate in Wet January? For many, it is out of concern for their health. In a Gallup poll conducted in July 2023, alcohol being bad for your health was the third most common reason Americans didn’t drink.
“Any reduction in alcohol consumption can have positive benefits for physical and emotional health,” says Dr. Chiligiris. A systematic review found that less alcohol meant fewer accidents and sick days, better cardiovascular health, and better mental health. Last year, the World Health Organization (WHO) issued a statement saying that no level of alcohol consumption can be considered safe for health, and that alcohol was classified as a group 1 carcinogen by the International Agency for Cancer Research. Cancer decades ago.
The 2020-2025 Dietary Guidelines for Americans recommend that adults limit alcohol consumption to two drinks or less per day for men or one drink or less per day for women, stating that “drinking less is better for your health than drink more.”
“If you go from oversaturated to moist, I think it’s a good idea,” says Bonnie Taub-Dix, RDN, a registered dietitian in New York City and author of Read it before you eat it: taking you from label to table, says. “I like it because they are small steps and put the ball in your court about whether you decide to drink or not.”
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Wet January vs. Dry January: What’s the Difference?
While Wet January may mean something different to everyone involved, Dry January is simpler: no alcohol (whether wine, beer, spirits or cocktails) for 31 days, explains New York City journalist Hilary Sheinbaum. York and author of The dry challenge. She first tried an alcohol-free month in January 2017 through a bet, and has continued the tradition ever since.
“Don’t get me wrong: I’ve had wet months over the past eight years, and one-drink months too, but I personally find that abstaining from alcohol for more than 31 days has the most positive impact on my health. my physical and mental health,” she says. “And Dry January has become a tradition that I really enjoy participating in and look forward to, especially after the holidays.”
However, for others who may treat Dry January as a crash-and-burn fad diet, Wet January may be a better idea, Taub-Dix says. “If you are very restrictive, there is a good chance that it will come back at the end of the month with a vengeance.” Instead, he suggests, experiment with cutting back to see if, for example, your sleep problems may actually be related to alcohol or if your nightly habit of drinking wine while cooking can be painlessly replaced with a good tea or tonic. . “It can teach you that you don’t need to drink as much as you thought,” she says.
How to make a wet January
If you want to try Damp January for yourself, experts recommend the following steps.
- Be specific. “The key is to avoid vagueness,” says Pradeep. “Set clear, achievable goals that reflect your individual needs and commitment. “Doing so makes Damp January a meaningful and adaptable practice, rather than a one-size-fits-all solution.”
- Join a community. Apps and communities like Reframe, which draws on neuroscience, abound to help people engage and structure their drinking goals. There is also the UK-based Club Soda, which promotes conscious alcohol consumption; Try Dry, which can help you set goals and track your alcohol-free days; the Alcohol Experiment, which aims to change your beliefs about alcohol; and countless other sober and curious IRL and social media groups.
- Recruit a friend. Likewise, Sheinbaum recommends starting the month, whether dry or wet, with a friend. “There is strength in numbers and it’s important to have support, especially as you go through the month and make plans that don’t involve alcohol,” he said. “With that, create a calendar of alcohol-free events that you’ll be looking forward to!”
- Stock up on non-alcoholic alternatives, if that’s for you. The non-alcoholic beverage market is booming, and NielsenIQ reports that the industry’s market value has grown 31 percent. Non-alcoholic drinks are “a fantastic way to enjoy a sophisticated sip during a night out, dinner or any activity, without feeling high or hungover,” Sheinbaum said. Just a warning: Drinks that mimic the taste and texture of their alcoholic counterparts can be triggering for some people, especially those in traditional recovery programs, according to Recovery Village, so opt for soda, juice, or sparkling water if that’s your thing. TRUE. for you.
- Consider. Instead of waiting through the days without drinking, take the opportunity to really notice the benefits and follow through with your behavioral changes, says Chiligiris. “Something that is often overlooked in discussions about wet or dry January is the importance of understanding your own drinking habits and the reasons behind them,” says Pradeep. “It’s not just about taking a break from alcohol; It is also an opportunity for introspection and to develop a healthier relationship with drinking.”
- Practice self-compassion. If you drink more than planned, give yourself grace and try again the next day or month. Habits, especially those related to addictive substances, are difficult to break and any time of year is a good time to try to change them. “It’s not a failure,” Pradeep said. “It’s an adjustment to finding a healthier lifestyle that suits your needs and leads to a happier, healthier you.”
Should you try a wet January?
The vast majority of people can benefit from reducing or eliminating alcohol, even temporarily. After all, solid research has shown that the substance has exactly zero health benefits and is linked to an increased risk of multiple cancers, according to the Centers for Disease Control and Prevention.
But if you are a heavy drinker who may be physically dependent on alcohol, quitting cold turkey can be dangerous. In that case, you should consult with a licensed physician or addiction psychiatrist before attempting to reduce your use, Chiligiris says. If cutting back on alcohol is difficult, you can seek support from mental health providers who specialize in substance use disorders, she adds.
Summary
Wet January, dry or semi-dry, may be a more affordable alternative to dry January for some people. How you define the concept is up to you: maybe you choose a few times during the month to drink, maybe you only indulge once or twice a week, maybe you reduce the total number of units you normally drink by half or one third.
As a result, you can reap some of the benefits of an alcohol-free life without feeling like you’ve made a huge sacrifice in an already boring month. But if you depend on alcohol, abstinence (and medical support to achieve it) is a safer option for you.
