by We’re just over a week into January, and if you’re trying to abstain from alcohol for the month (a trend known as “Dry January”), it might feel like February can’t come soon enough . But some sober-queer influencers and health professionals say there’s another way: “Damp January,” which means cutting back on booze without eliminating it entirely.
The term, which is trending on TikTok, can be interpreted. For Shelly Rose, whose post on the topic has more than 450K views, it means “not dry, but not as wet as usual.” For Lauren Wilensky, who initially decided to do January sober, it means only drinking on the weekend, or maybe sometimes dinner. Her video has accumulated 31K views and 2,286 likes.
“For many years there has been a trend to reduce drinking after the holiday season and into the new year,” says Aimee Chiligiris, PsyD, a clinical psychologist at New York University-Presbyterian Columbia Irving Medical Center in the City of New York. New York. That’s a good thing, she says, because “it includes a focus on wellness and it’s an opportunity to improve health.”
What is Wet January?
The term Wet January, or sometimes dry-ish January or semi-dry January, started making the rounds on social media near the end of the pandemic. Before 2020, alcohol consumption was trending downward, especially among Gen Z consumers, industry research found, but it rose again 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 they had before the emergence of COVID-19.
Wet January could be an attempt to modify those habits, especially since alcohol use tends to increase in winter. In a survey of 3,000 American adults by the Addiction Centers of America, a leading provider of addiction treatment resources, 1 in 5 admitted to drinking more when the weather is cold, and 83 percent reported that they were more likely to turn they on alcohol when they are feeling low. during the winter months than in the summer.
“We recognized that for many people, moderating their alcohol intake can be much more beneficial and powerful than quitting cold turkey or complete abstinence,” says Vedant Pradeep, co-founder and CEO of alcohol reduction app Reframe. A semi-dry period seems more attainable—and more sustainable: While two-thirds of Reframe users who attempted Dry January completed it in 2023, 80 percent of those who pledged Wet January stayed the course. Perhaps more importantly, 63 percent of users who did the January Moist were still drinking less six months later, the company reported.
Why are people engaged in Wet January? For many, it is a concern for their health. In a Gallup poll conducted in July 2023, the third most common reason Americans did not drink alcohol was health.
“Any reduction in drinking can have positive emotional and physical health benefits,” says Dr. Chiligiris. One systematic review found that less alcohol was associated with fewer accidents and sick days, better cardiovascular health, and improved 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 Research on Cancer decades ago.
The 2020-2025 Dietary Guidelines for Americans recommend that adults limit alcohol intake to two or fewer drinks per day for men or one or fewer drinks per day for women, and state that “it is best for health drink less than drink more.”
“If you go from supersaturated to moist, I think that’s a good idea,” says Bonnie Taub-Dix, RDN, a registered dietitian in New York City and author Read it before you eat it: Taking You From Label to Table, says. “I like it because it’s small steps, and it puts the ball in your court whether you choose to drink or not.”
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Wet January and Dry January: What’s the Difference?
While Wet January may mean something different to everyone who takes part, Dry January is simpler: no alcohol – whether wine, beer, spirits or cocktails – for 31 days, explains Hilary Sheinbaum , a New York City journalist and author The Dry Challenge. She first tried an alcohol-free month in January 2017 on a bet – and has continued the tradition ever since.
“Don’t get me wrong: I’ve had wet months over the last eight years, and one-drink months too, but I personally find that abstaining from alcohol over a period of 31 days plus has the most positive effect on. 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.”
For others who may be treating Dry January as a crash-and-burn diet, however, Wet January may be a better idea, says Taub-Dix. “If you’re really restrictive, there’s a good chance it’ll come back at the end of the month with a vengeance.” Instead, she suggests, try cutting back to see if, for example, your sleep woes can be linked to drink or if you can replace your nightly wine habit with a nice tea or tonic while you cook. “It might teach you that you don’t need to drink as much as you thought,” she says.
How to Make January Moist
If you want to try the January humidity for yourself, experts recommend the following steps.
- Be specific. “The key is to avoid obscurity,” says Pradeep. “Set clear, achievable goals that reflect your individual needs and commitment. If you do, Damp January will be a meaningful and adaptable practice, rather than a one-size-fits-all solution.”
- Be a community. Neuroscience-informed apps and communities like Reframe abound to help people commit to and structure their drinking goals. There is also a UK-based Club Soda, which promotes mindful drinking; Try Dry, which can help you set goals and track your drink-free days; the Alcohol Experiment, which aims to change the way you think about alcohol; and many other sober-weird social media and IRL groups.
- Recruit a friend. Similarly, Sheinbaum recommends starting the month, whether dry or wet, with a friend. “The numbers are strong, and it’s important to have support – especially when you’re going through the month and making plans that don’t involve booze,” she said. “Also, create a calendar of non-drinking events to look forward to!”
- Stock up on alcohol-free alternatives – if that’s for you. The alcohol-free drinks market is booming, with NielsenIQ reporting a 31 percent increase in the industry’s market value. Non-alcoholic beverages are “a great way to enjoy a sophisticated sip during a night out, dinner, or any activity—without getting a buzz or a hangover,” Sheinbaum said. A word of caution: Drinks that mimic the taste and texture of their alcoholic counterparts can be stimulating for some people, especially those in traditional recovery programs, according to Recovery Village, so opt for soda, juice or sparkling water if true that. on your behalf.
- Be careful. Instead of white-knuckling it during your non-drinking days, take the opportunity to really notice the benefits and take your behavior changes forward, says Chiligiris. “Something that is often overlooked in talk of Dry or Wet January is the importance of understanding your own drinking habits and the reasons behind them,” says Pradeep. “This is not just about taking a break from alcohol; it’s also an opportunity for introspection and developing a healthier relationship with drinking.”
- Practice self-compassion. If you drink more than you intended, do yourself a favor and try again the next day or month. Habits, especially with addictive substances, are hard 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 find a healthier lifestyle that fits your needs and moves you toward a happier, healthier you.”
Should You Try Damp January?
The vast majority of people can benefit from reducing or eliminating alcohol, even temporarily. After all, robust research has shown that the substance has little to no 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 become physically dependent on alcohol, stopping cold turkey can be dangerous. In that case, you should consult a licensed medical doctor or addiction psychiatrist before trying to reduce your use, says Chiligiris. If cutting back on drinking is challenging, you can seek support from mental health providers who specialize in substance abuse disorders, she says.
Summary
Wet – or dry-ish or semi-dry – January can be a more approachable alternative to Dry January for some. The definition of the concept is up to you: Maybe you choose a few times during the month to drink, maybe you only pay once or twice a week, maybe you reduce the total number of a unit you usually drink by half or a 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 very sad month. But if you are dependent on alcohol, abstinence – and medical support to achieve it – is a safer option for you.
