Every year, thousands of health-conscious people take part in Dry July. Whether you join a group challenge or go solo, you’re part of something bigger – and that sense of community can be powerfully motivating.
Dry July is the perfect time to press pause on drinking and reset your mind, body, and habits.
Alcohol is insidious and as we get older it makes sense to review our drinking habits – have we been drinking a little more as the years have gone by?
Are we drinking to cope with stress or loneliness rather than just to socialise?
Check out these 6 Reasons to Ditch the Booze after 60.
7 Reasons to Do a Dry July
So whether you’re worried about your drinking, sober-curious or just looking for a health boost, here are 7 compelling reasons to at least take a break for a month:
1. Sleep Better
You might think a glass of wine helps you unwind but, in reality, alcohol disrupts our sleep. Although alcohol may make us feel sleepy, the sleep we get will not be good quality. We need 7 cycles of REM a night to wake up feeling refreshed – after drinking alcohol we only get about 2. This fatigue builds up over the years if you’re a daily drinker. So catch up on your sleep this July and you’ll feel your energy surging back!
2. Reset Your Relationship with Alcohol
When drinking becomes a routine, we rarely pause to ask why. Dry July offers a chance to get curious about your habits, identify triggers, and discover if alcohol is really adding value to your life. Just as we go for an annual medical check, we should be checking our dependence on alcohol regularly. 20% of social drinkers will become dependent over the years and the best way to avoid that is by taking regular breaks. If you can get through a Dry July easily then you’re fine – if not, then maybe it’s time to make some changes.
3. Save Money
Those “just one or two” drinks add up – especially if you’re dining out. Do the maths – work out how much you spend on alcohol every week, multiply that by 52. You might be surprised how much you save by the end of the month… enough to treat yourself to something more meaningful. Getting a glass jar and dropping the cash in it every day will act as a powerful daily reminder of the money you waste on alcohol.
4. Lower Your Health Risk
Alcohol is linked to 7 different types of cancer and more than 60 diseases. As women, we are particularly at risk of breast cancer. Recent research led to the reduction of the Canadian low risk limits to just two drinks a week – and to be really healthy it’s best to avoid it completely. Studies have shown that even one month off alcohol will have a positive effect on your health so Dry July makes a lot of sense.
5. Lose Weight
Alcohol affects your metabolism. It’s full of sugar and contains lots of calories. We’re also less likely to make healthy food choices when we are drinking – add into that the fact that alcohol is a toxin and your body will metabolise that before burning up the calories in your food. Your body wants to protect you so will prioritise eliminating the alcohol. Many Dry July participants report brighter eyes, clearer skin, and weight loss – all in just four weeks.
6. Discover New Ways to Relax
If we kick off our evening with a glass or two of wine the time can just slip away. Rather than automatically pouring a drink plan to do something else. Without reaching for a glass, you’ll uncover other ways to unwind – like yoga, journaling, walking, or connecting with friends. These habits often stick long after July ends so use the extra time you gain this July to actively explore some new interests.
7. Better Skin
Alcohol is a diuretic that dehydrates your skin. It forces water out of the body and decreases the production of a hormone that helps the body absorb and hold water. That’s why we need water if we’re feeling hungover. In fact, just one glass of wine robs your body of the equivalent of 4 glasses of water! Less water in the body leads to dry looking skin and red cheeks. The good news is that after a Dry July you’ll notice a vast improvement.
7 Tips to Make Dry July Easier
Giving up alcohol for a month can feel daunting – but it doesn’t have to be! With the right mindset and a few smart strategies, Dry July can be surprisingly enjoyable.
Here are 7 practical tips to make the journey easier (and more rewarding):
1. Know Your “Why”
Write down your personal reasons for doing Dry July. Read the 7 reasons again and highlight which ones resonate with you most. Whether it’s better sleep, saving money, or breaking a habit it’s important to understand why you are taking a break. Keep your why list somewhere visible – maybe as a screensaver on your phone or a list stuck on the fridge? Motivation may dip and your why list will keep you on track.
2. Tell Someone
People are becoming more health conscious and more aware of the harm that alcohol can do. Ten years ago, you may have been met with astonishment if you refused a glass of wine, but these days attitudes are changing. There is a sober curious movement, and many young people don’t drink at all. So let friends or family know you’re taking a break from alcohol. The accountability helps – and you might even inspire someone to join you!
3. Keep the Ritual… Change the Ingredient
The alcohol-free beverage industry has exploded over the last few years. When I quit drinking in 2015 my choices were water or a soft drink. These days there are many alcohol-free wines, and the alcohol-free beers taste just like the real thing. Kombucha is delicious and good for the gut. Keep your fridge full of alcohol-free options that you genuinely enjoy. Rituals matter, so you can still relax at the end of the day… with an alcohol-free drink.
4. Avoid Your Triggers
Make your Dry July as easy as possible. If your social life involves a lot of drinking, then plan for a quieter month and turn down a few invitations. Get out into nature, take up a new type of exercise – yoga, meditation or tai chi for example. If you usually pour a glass of wine at 6pm, plan something else for that time – go for a walk, listen to a podcast, or try a new recipe. Sign up for an online course and learn something new… break the habit loop.
5. Track Your Progress – Keep a Journal
Use a calendar or app to tick off each alcohol-free day. Seeing your streak grow is surprisingly satisfying and gives you a sense of achievement. If you have a journal then write about your Dry July Challenge every day. Is it easy, is it difficult – what is the hardest bit, are you tempted to keep it going for a bit longer? List the benefits you are experiencing. If you don’t journal then this could be the opportunity to start this very beneficial habit.
6. Reward Yourself
Plan small weekly treats – like a massage, new book, or your favourite takeaway. Celebrate your progress in ways that nurture you. The alcohol industry has managed to convince many of us that a glass of wine is the ultimate act of “self-care”. For those of us who have developed a dependency on alcohol it’s the exact opposite. Use your Dry July to explore healthy methods of “self-care” – methods that don’t involve drinking a toxic substance!
7. Join a Supportive Community
You don’t have to do this alone. Being part of a group makes all the difference – sharing wins, struggles, and tips keeps you motivated.
Join Tribe Sober’s FREE 7-Day Dry July Bootcamp from 29th June to 6th July – designed especially for women over 40 who want to take a mindful break from alcohol. Our bootcamp includes:
🟣 Daily tips and inspiration
🟣 Live support and community
🟣 Tools to help you stay on track
🟣 Delivered via a private Facebook Group
Let July be the month you discover how amazing alcohol-free can feel.
Let’s Have a Conversation:
Do you take regular breaks from alcohol to improve your health and test your dependence? Does the thought of doing an alcohol-free month make you anxious? Were you aware that the Canadian low risk guideline is just two drinks a week?
