Maybe while you decked the halls this holiday season you splurged on too much spiked eggnog and Jack Frost martinis, followed up by ringing in the New Year with lots of champagne or perhaps now that you’ve flipped the calendar you are tackling some healthy resolutions, but whether you’re looking to cut down on or cut out your alcohol consumption, you may be considering the health challenge popularly called, dry January. Top dieticians share strategies and tips on how to survive and thrive for Dry January.
Lisa Andrews, Med, RD, LD Instagram: @nutrigirl
Keep some flavored seltzers on hand for group gatherings where people will expect you to drink with them. If they ask why you’re not drinking, politely tell them you’re giving your brain, liver, and body a break!
Amy Beney, MS, RD, DCDES Instagram: @insights2nutrition
Try to include a friend or coworker in the challenge. Having someone to check in with or be accountable to can help with having a successful alcohol free January.
Macy Diulus, RD, LD, MPH, CDCES Instagram: @whole.grain.crumbs
Be prepared by having a list of go to mocktail recipes easily accessible in your kitchen (printed or bookmarked on your phone) and keep your pantry/fridge stocked with mocktail ingredients such as sparking waters, fresh fruit, frozen fruit, fruit juices, or sugar free syrups. Consider trying some fun non-alcoholic beverages such as Olipop, Culture Pop, Ghia, Recess Canned Mocktails, or Kombucha.
SaVannah Shoemaker, MS, RDN, LD Instagram: @savannashoemakerrdn
Use flavored vinegars for simple DIY mocktails. My favorite is a generous splash of raspberry balsamic vinegar with sparkling water, but the combinations are endless, and it always feels special. Vinegar has been used for centuries in cocktails and drinks called shrubs. The acid in vinegar provides a brightness that’s difficult to replicate, and flavored vinegars are a shortcut to adding rich, layered flavors to mocktails. You can also combine them with fruit juices or tonic water if you prefer more sweetness.
Kim Yawitz, RD, owner of Two Six Fitness in St. Louis, MO Instagram: @twosixfitness
Journaling every day during Dry January can help you tune into your feelings and make you more aware of patterns in your day-to-day life that make you more likely to drink. You can write whatever is on your mind, but I recommend making notes of what is happening in your day, who you’re with, and whatever emotions you’re feeling anytime you get an alcohol craving. This practice can help you cut back not just in January but all year long.
Alyssa Pacheco, RD from The PCOS Nutritionist Alyssa Instagram: @pcos_nutritionist
Having a go-to non-alcoholic beverage or mocktail that is fun and enjoyable will set you up for success this Dry January. Plan ahead and bring your own mocktail ingredients or non-alcoholic beverages to a social gathering.
Here’s one of my favorite mocktail recipes:
Cortisol Mocktail
Ingredients:
- ½ cup pineapple cubed
- ¾ cup coconut water
- 1 lime juiced
- ½ tsp monk fruit sweetener
- ¼ tsp sea salt
Instructions
Pour all ingredients into a blender and blend on high for 20 to 30 seconds or until smooth.Pour into a glass over ice and enjoy!
NotesI recommend blending the pineapple chunks (fresh or frozen) but you can easily substitute pineapple juice to make it even easier. You can also substitute lemon juice for lime juice.
Nutrition
Calories: 96kcal | Carbohydrates: 29g | Protein: 2g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.03g | Sodium: 773mg | Potassium: 608mg | Fiber: 5g | Sugar: 14g | Vitamin A: 81IU | Vitamin C: 63mg | Calcium: 76mg | Iron: 1mg
Jennifer O’Donnell-Giles, MS RDN specializes in sports dietetics.
She’s an athlete herself and has been working with athletes for 26 years helping them nail their nutrition and become faster, stronger, better and healthier athletes! Instagram and TikTok: @JennGilesEat4Sport:
Create a list of relaxing/soothing activities that you enjoy that don’t include pouring a drink. It could be things like drawing a warm Epsom salt bath, lighting a fire in your fireplace and sitting in front of it with someone you love, working on a project like knitting, organizing a closet or redecorating a room, catching up on a favorite streaming series. Committing to projects during the month of January can keep you focused and less likely to drink. Movement is also key! We can challenge our DNA by being consistent with exercise. In addition to your daily workout, you can drop and do pushups when you feel the urge for a drink or take an evening yoga class or grab a headlamp and go on a night walk. New patterns and adventures are exciting! When opting for mocktails I suggest adding 2 tablespoons of juice to seltzer and making fun ice cubes with berries or pomegranates in them to make it look fancy and fun. That way there’s not too many calories or sugar but it feels like a treat.
Alyssa Smolen, MS RDN CDN is a media and community dietitian. Instagram and TikTok: @arugalyssa
Ways to have a successful dry January can include finding other drink alternatives. They don’t have to be mocktails! There are a ton of prebiotic sodas or sparkling waters on the market. A good tip is to pour your drink into a wine glass or a festive cup to simulate having a cocktail.
Umo Callins, MS, RD, CSSD, LD, CPT is a Sports Dietitian and fitness coach.
She owns Well Rooted Health and Nutrition and 180Physique offering evidence-based guidance for athletes and active individuals. She is a trusted media expert who is dedicated to making nutrition and fitness simple and accessible to all. Instagram and TikTok: @sassy.sports.dietitian
This delicious, mulled wine-inspired mocktail is packed full of intense fruity flavor and winter spices. New Zealand black currants are packed full of anthocyanins which are a type of antioxidant that helps reduce inflammation and supports your immune system which is beneficial especially during this time of the year. A delicious mocktail with multiple health benefits!
Mulled Wine-Inspired 2before Mocktail
Ingredients (serves 2-3):
- 2–3 cups water (adjust based on your flavor preference)
- 2 scoops 2before (or your favorite flavored pre-workout)
- 2–3 star anise
- 2 cinnamon sticks
- 1 tbsp Wedderspoon Manuka honey (or any honey on hand)
- 3 slices each of orange and lemon
- A few slices of fresh ginger
Directions:
- In a small pot, combine water, star anise, cinnamon sticks, orange and lemon slices, and ginger. Bring to a gentle simmer over medium heat. Reduce heat to low and let the mixture simmer for 10–15 minutes to infuse the flavors.
- Turn off the heat and stir in the honey until dissolved.
- Let the mixture cool slightly before adding 2 scoops of 2before, stirring gently to preserve the powerful anthocyanins (natural compounds found in blackcurrants that support circulation and performance).
- Pour into mugs and enjoy warm! For the best benefits, consume within minutes to maximize the bioavailability of the anthocyanins.
Alyssa Simpson, RDN, CGN, CLT specializing in gut and digestive health and the host of The Gut. Instagram @nutritionresolution
Keep the social vibe alive by hosting a Dry January-themed gathering where friends bring their favorite non-alcoholic drinks. It’s a great way to discover creative alternatives and stay connected without feeling left out. Building a supportive environment makes it easier to stick to your goals.
Dry January is also a great time to reassess your evening routine—replace that glass of wine with a relaxing ritual like sipping herbal tea and practicing mindfulness. This well-rounded routine helps you wind down naturally, promotes better sleep, and sets a positive tone for the next day. You’ll wake up feeling more refreshed and energized to tackle the day.
For myself, this is my second-year dancing with the idea of Dry January. I found with all the stress, and hustle and bustle of the holidays, it felt like Wet December. When I was trying to lose weight, it seemed easier to restrict alcohol. Not only do I prefer to eat my calories, but in my experience vodka leads to Oreos. Now that I am in my goal weight range, cocktails, particularly around the holidays, creep their way back in. Some things that help me with Dry January, and throughout the year, is to enjoy what I am drinking. While I often enjoy a splash of cranberry juice and a lime with some sparkling water, when I don’t want sparkling or just plain water, I love drinking Hint Water as it’s fruit-infused without any added sugar, calories or artificial sweeteners and a perfect on the go option. I also experimented with alcohol free wines, and while it took some trial and error, I finally found my favorite in Giesen’s 0% Non-Alcoholic Sauvignon Blanc. Often, no one even knows that I’m not drinking along with them, and I love not feeling groggy or regretful the next morning. So, whether you’re proudly boasting #DryJanuary on your social media for the month or it’s your little secret, giving up the bubbly doesn’t have to be a sacrifice!
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
