Report

Does Dry January work, and does alcohol-free beer count?

By Alex Stewart

Published 3 November 2026. Every figure links to its source below. How these pages are made.

Quick answerThe research says yes for most people. University of Sussex work found 86% of participants saved money and 70% slept better, and they were still drinking less in August. Whether alcohol-free beer counts depends on your goal: 0.0% has no alcohol, 0.5% has a trace. If you want a strictly zero month, pick 0.0%. If you drink heavily every day, talk to a GP before stopping.

What the research found

Dry January is run by the charity Alcohol Change UK. Its published evidence, from Dr Richard de Visser at the University of Sussex (2019), reports that participants:

Result	Share of participants
Saved money	86%
Felt more in control of their drinking	81%
Slept better	70%
Had better concentration	67%
Had more energy	66%
Lost weight	54%

The longer-term result matters more. When the team followed participants up in August, they were still drinking less than at the start of the year, while a comparison group from the general population showed no fall. A slip does not wipe it out:

Even those who don’t manage a completely alcohol-free month still report significant benefits

How much a swap saves in January

Units are ABV x millilitres / 1,000 (NHS formula). Over January's 31 days, swapping the same number of drinks for 440ml cans of 0.5% beer looks like this:

Usual drinking	January, as usual	Same number of 0.5% cans
4 pints of 4% lager a week	40 units	3.9 units
A bottle of 13% wine a week	43 units	1.0 units
6 cans of 5% lager a week	58 units	5.8 units

Our calculation from the NHS units formula. The NHS low-risk guideline is no more than 14 units a week.

Does 0.5% count?

Under UK licensing law a drink of 0.5% ABV or less is not classed as alcohol, which is why most UK alcohol-free beers are 0.5%. A 440ml can holds about 0.22 units. Dry January's own rule is no alcohol, so purists choose 0.0%. If you are cutting down rather than going to zero, 0.5% keeps the pub-and-pint ritual with about a tenth of the alcohol.

When not to stop suddenly

People who are clinically alcohol dependent can die if they suddenly, completely stop drinking.

Alcohol Change UK lists fits, shaking hands, sweating, seeing things that are not real, anxiety or trouble sleeping while sobering up as warning signs. If that sounds like you, talk to a GP or a local alcohol service before January.

Where IMPOSSIBREW fits

IMPOSSIBREW, which publishes this site, makes 0.5% beers, not 0.0%. They suit people swapping their usual pint during January or cutting down for good. For a strictly zero-alcohol month, choose a 0.0% drink.

This page summarises published guidance and research. It is not medical advice.

FAQs

Does Dry January actually work?

University of Sussex research found most participants saved money and slept better, and they were still drinking less six months later.

Can I drink alcohol-free beer during Dry January?

Yes if your goal is cutting alcohol; 0.5% beer has about 0.22 units a can. For a strictly zero month, choose 0.0%.

What if I slip up?

Alcohol Change UK says people who do not manage a fully alcohol-free month still report benefits.

Is it safe to stop drinking suddenly?

Not for people who are physically dependent on alcohol. Talk to a GP or alcohol service first.

Sources

All read 3 November 2026 unless stated.