Struggling with Dry Jan? 8 tips to cut down on alcohol without noticing and why ‘Damp January’ might be better

A GLASS of wine at lunch, a bottle shared at dinner, a nightcap on the sofa…

Your alcohol intake can quickly add up and you might not even realise how much you’re drinking. 

After a boozy Christmas period, many of us jump straight into 31 days of sobriety to get our health back on track.  

But the all-or-nothing approach of Dry January can seem daunting and unrealistic. 

Enter ‘Damp January’ – a softer approach involving cutting back your booze intake without eliminating it entirely. 

Dr Aileen Alexander, founder of Nourish, tells Sun Health: “Damp January offers a more sustainable and compassionate approach.

“Rather than abstaining, it’s about cultivating a mindful relationship with alcohol, one that encourages moderation and self-awareness.

“By focusing on long term habits rather than short term restriction, Damp January can lead to lasting health benefits, embedding moderation as part of your routine rather than relying on cycles of excess and abstinence.”

The NHS recommends that adults drink no more than 14 units of alcohol each week, spread over several days.

This is classed as ‘low risk’ drinking, and works out at about six pints, six medium (175ml) glasses of wine, or 14 single (25ml) measures of spirits.

However, the World Health Organisation says there is simply no ‘safe’ level of alcohol. 

“It can impair your memory, judgement and coordination, which can lead to accidents and injuries, and it increases your risk of liver disease, heart disease, mental health issues, and many types of cancer,” Dr Alexander says. 

Because of this, attitudes towards alcohol are changing.

The number of adults consuming more than 14 units a week fell from 26 per cent to 24 per cent between 2011 and 2022, according to Drinkaware.

And the percentage who drink at least once a week dropped from 54 per cent to 48 per cent in the same period. 

Teetotallers now make up 12.5 per cent of the adult population, research by Lunzer Wine shows.

Dry January – when you don’t drink anything for the entire month – is a way to dip your toe into sober life. 

But what if you don’t want to give alcohol up completely? 

Instead of a ‘wet’ month, where you continue drinking as you always have, or a ‘dry’ one, where booze is off limits, try a ‘damp’ four weeks instead. 

The goal is to take a mindful approach, choosing to drink or not based on how you feel in the moment, which should mean you drink less overall. 

It’s easy for units to sneak up on you, especially when you’re pouring your own drinks at home

Millie GoochSober Girls Society

“Instead of striving for perfection or following rigid rules, Damp January encourages you to explore what works for you,” Dr Alexander says. 

“Instead of focusing on simply stopping a behaviour, consider the reasons you reach for alcohol in the first place. 

“Is it a way to relieve stress? Do you find yourself drinking more in certain social settings or with particular people? What need is alcohol fulfilling in your life, and could there be a healthier way to meet that need?

“By understanding your relationship with alcohol – without judgment – you can reduce your consumption in a way that feels achievable and enjoyable.”

Millie Gooch, founder of Sober Girl Society, adds: “Cutting back on alcohol is an empowering choice you’re making for yourself, not a sacrifice.

“As well as the health benefits, celebrate what you’re adding to your life: more energy, better sleep, clearer skin, and hangover-free mornings.”

If you’re ready to reduce your alcohol intake, try these simple tips…

1. DOUBLE PARK

HEADING to the pub but haven’t had a drink of water for hours? 

Your body will be thirsty, which could mean your alcohol intake ends up being higher than you’d like.

“Often, we drink more alcohol if we’re dehydrated, so have a glass of water with every boozy beverage,” Dr Alexander says.

“But you don’t need to sip on bland plain water. Try sparkling water with a splash of lemon or lime, cucumber-infused water, or even soda water with a twist of bitters.”

2. NO AND LOW

GONE are the days when your only non-alcoholic options were fizzy pop or a glass of water.

“The world of no and low alcohol drinks has exploded,” Millie says.

“From non-alcoholic wines that actually taste good to zero-proof spirits and craft beers with all the flavour and none of the hangover, there’s something for every taste.

Visit DryDrinker for a wide selection of low and no alcohol options.

3. CASH ONLY 

THE average drinker spends around £62,899 on alcohol over the course of a lifetime, according to Alcohol Change UK. 

If you use contactless or Apple Pay then it’s easy to keep going to the bar to buy more drinks as it often doesn’t feel like you’re parting with real money. 

And that’s backed by science. Research published in the Journal of Retailing found that people spend more when using cashless methods. 

So if the bar you’re visiting allows it, pay in cash. 

This forces you to physically count out your money, which may make you think twice before spending. You may be surprised at how much money you save!

4. MOCK UP

IF you want to cut back on the booze but still want to hold something fancy, peruse the mocktail menu next time you’re out for drinks. 

You’ll not only skip the alcohol, but you’ll save on serious calories too. 

A standard Piña colada can contain around 250 calories, while the soft version often comes in at under 100. 

Making mocktails at home? Get the garnish right, says Dr Alexander.

“Add a slice of grapefruit or sprig of rosemary to dress up the flavour and aroma of your drink,” she adds. 

5. KNOW YOUR UNITS

DO you know what actually constitutes one unit?

It’s common to assume that if you only drink a couple of nights a week, you’ll be well under the recommended limit of 14 units a week. But one unit is more than you might think. 

It’s equivalent to a single (25ml) measure of a spirit, 83ml of 12 per cent wine, or half a pint of four per cent lager. 

“It’s easy for those units to sneak up on you, especially when you’re pouring your own drinks at home,” Millie says.

“Who’s actually measuring out a single unit every time? 

“A little splash here, a top-up there, and suddenly a night on the sofa starts looking like a pub crawl.”

6. GET THE RIGHT TOOLS

IF you’re serious about cutting back, investing in a few proper bar tools can make a surprising difference. 

“A jigger (typically a double-sided metal measuring tool), a wine measure, and even a good set of cocktail glasses can transform your home pours from ‘rough estimates’ to spot-on,” explains Millie. 

She adds: “When we eyeball measures at home, it’s so easy to pour more than we realise, especially with wine – those big glasses are deceiving!”

Plus, when you make your pours accurate, your drink feels ‘intentional’.

“It’s like you’re crafting something special rather than just filling a glass,” Millie says. 

7. SET A TIMER 

OFTEN find you’re drinking quicker than everyone around you? 

Slow things down and make each drink last more than 30 to 45 minutes. 

You’ll end up drinking less and you’ll be drinking more mindfully, says Millie.

“Mindful drinking can help you hit pause and ask, ‘Do I actually want this drink?’,” she adds.

“By bringing awareness to each decision, mindful drinking helps you build the confidence to say ‘no’ when it doesn’t feel right.

“It allows you to drink on your terms, not out of habit or social pressure.”

8. BUY SMALL

MANY of us are easily swayed into having ‘just one more drink’. 

Well small, aeroplane-sized spirits and mini bottles of wine could help you out. 

“They’re perfect for portion control and make it easier to track exactly what you’re drinking,” says Millie.

“A tiny bottle feels indulgent but naturally limits how much you’re having, and there’s no temptation to just ‘polish off the rest of the bottle’.

“Plus, buying small can turn each drink into more of a treat and less of a habit.”

You can find smaller wine bottles in most supermarkets these days, and mini spirits can be sourced online.

Also try smaller glasses too. A small wine glass holds less wine than a large, goblet-sized one, so you’ll inevitably drink less but might not even notice the difference.