January 1, 2026, 3:51 pm | Read time: 4 minutes
Many people consume more alcohol in their daily lives than they realize. A month without alcohol, like “Dry January,” is intended to help break this pattern—with measurable effects on the body and consumption habits. At FITBOOK, a doctor and a nutritionist explain what a “dry month” does for the body.
Why a Month Without Alcohol Makes Sense
While the holiday season is often quite alcohol-heavy, by New Year’s Eve, many realize they’ve overindulged in champagne, wine, beer, and the like. A mix of temporary disinterest in drinking and guilt can lead to avoiding alcohol for a while—at least in January. According to Dr. Michael Feld, a general practitioner from Cologne, this is definitely advisable. And not just now, after the holidays.
Drinking less alcohol or abstaining completely are not just good resolutions for the new year. The goal behind this call is to encourage people to reflect on their alcohol consumption. If it is excessive or without breaks, it can manifest as various diseases or negative health impacts. During “Dry January,” people abstain from all alcohol from New Year’s Day to January 31, allowing the liver to recover and process the alcohol.
Also of interest: Early signs of alcohol addiction and types of dependency
Origin of “Dry January”—Why the Idea Comes from the UK
The call for a month without alcohol originated in the UK. Specifically, a British charity was responsible for its implementation in 2014. The reason was that alcohol was identified as the leading cause of death among people aged 15 to 49 there.1 According to the World Health Organization, 2.6 million people worldwide died from alcohol consumption in 2019—around 2 million of them were men.2
Why Regular Alcohol Breaks Are Medically Sensible
“Alcohol is a cytotoxin that can particularly attack the liver and brain,” Dr. Feld explains to FITBOOK. Especially in people with pre-existing conditions—such as a damaged liver, central nervous system disorders, or psychological issues—it can cause serious problems in large quantities. “Even in healthy individuals, the liver is stressed by alcohol consumption,” he admits. However, their liver recovers. The prerequisite: giving the liver time to regenerate.
How Much Alcohol Is Still Considered Acceptable?
Uwe Knop, a nutritionist from Eschborn, also recommends regular drinking breaks—not just in January, but throughout the year. At least two to three days a week should be alcohol-free, in his view. “Alcohol neither serves primary nutrition nor quenches thirst. It is a legal drug: a psychotropic substance that people consume to feel its intoxicating effect.”
The recommendation from the German Center for Addiction Issues: Women should not drink more than about 0.3 liters of beer or 0.1 liters of wine or sparkling wine, or about 4 centiliters of a spirit daily. Men can generally handle a bit more but should not exceed about 0.6 liters of beer or 0.2 liters of wine/sparkling wine, or about 8 centiliters of a spirit per day.3
Those who like to overdo it should be warned: Frequently exceeding the absolute limits can have serious consequences. According to general practitioner Feld, these limits are 40 grams of alcohol per day for women, equivalent to two 0.2-liter glasses of wine, and 60 grams for men, equivalent to a whole bottle. Over time, there is a risk of liver cirrhosis and cancer, brain changes such as behavioral disorders, aggressiveness, and the so-called Korsakoff syndrome, “essentially a specific, severe form of dementia caused by alcohol abuse,” says the expert.
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How Long Should the “Fasting Period” Last?
Knop finds the ambitious resolution to be abstinent for a month anything but wrong. “The temporary abstinence from alcohol sharpens awareness of one’s previous consumption. You reflect on what, when, how often, how much, and why you usually drink.” The impact of not drinking is even more significant for those with pre-existing conditions—physically. “Specialists assume that within two months without alcohol, damage such as alcohol-related fatty liver can regress,” says the scientist.
Study with 800 “Dry January” Participants
A study by the University of Sussex surveyed 800 people who participated in “Dry January” in 2018.4 The results showed that the alcohol consumption of the respondents was reduced even in August, and there was generally a better understanding of individual consumption. However, the study consists of three online surveys that respondents could fill out themselves. Further research is needed for more concrete statements regarding the long-term effects of “Dry January.”