Millions of Britons embarking on Dry January this year are being cautioned about a common pitfall that could significantly increase their likelihood of slipping up. Health experts warn that opting for non-alcoholic imitations of beer, wine, and spirits might, for some, act as a trigger, making a return to drinking alcohol more probable.
The Trigger of Taste: When 'Alcohol-Free' Backfires
Survey data from YouGov highlights the scale of the challenge. Last year, just one week into January, 29 per cent of participants admitted they had already broken their pledge and had an alcoholic drink. A further 16 per cent reported consuming alcohol by January 3rd.
Ian Hamilton, an associate professor in addiction at the University of York, explains the psychological risk. "While they don't contain alcohol, they can taste very similar – something the alcohol industry has improved in recent years," he said. "For some people this could trigger a craving for the equivalent drink that does contain alcohol."
Hidden Dangers: Physical and Psychological Dependence
Professor Hamilton also issued a stark warning about the physical dangers for certain groups. "It is very risky for people who are physically dependent on alcohol to abruptly stop drinking, which obviously includes switching to zero alcohol products," he stated. This abrupt withdrawal can induce seizures and, for some, could be potentially fatal.
He identified heavy drinkers – those typically consuming more than 50 units a week – as being at particular risk. Another vulnerable group are those psychologically dependent on alcohol, who rely on it to relax, socialise, or sleep. For them, non-alcoholic alternatives may fail to provide the desired mental effect, leading to discouragement and relapse.
The context for this annual campaign remains grave. Alcohol continues to cause thousands of deaths in the UK each year, with 7,673 alcohol-related deaths recorded in England in 2024 alone.
Choosing Safer Substitutes and Understanding Health Trade-Offs
So, what should those taking part in Dry January drink instead? Denise Hamilton-Mace, founder of Low No Drinker and an ambassador for Alcohol Change UK, advises caution with certain products. "Be careful – some drinks, especially alcohol-free beers, are almost identical to their full-strength versions," she said.
She suggests exploring alternatives like sparkling tea as a wine substitute, or functional drinks that offer a physical or mental boost. Some newer products even aim to replicate the feeling of having had one or two drinks, but without any alcohol.
However, dietitian Katie Sanders points out that non-alcoholic alternatives carry their own health considerations. Some are high in sugar, which can cause blood-sugar spikes and energy crashes. Others rely on sweeteners like sorbitol, which may trigger bloating. Caffeine, often found in botanical drinks, can also interfere with sleep if consumed in the evening.
"The 'health halo' isn't always guaranteed," Sanders warned, noting that some alcohol-free wines and cocktails can be similar to soft drinks in terms of sugar and calories.
The Lasting Impact of a Month's Abstinence
Despite the challenges, the benefits of Dry January are well-documented. The campaign, officially launched by Alcohol Change UK in 2013, is estimated to have over 17 million participants this year. Short-term benefits include reductions in liver fat, blood glucose, and cholesterol, alongside improved sleep.
Encouragingly, research led by Dr Richard de Visser from the University of Sussex suggests the campaign can lead to lasting change. A study of 3,791 people who took part in 2014 found that 71 per cent completed the month dry. Follow-ups six months later showed significant reductions in drinking frequency and quantity, and increased confidence in refusing alcohol – even among those who didn't manage the full month.
This is crucial in a nation where drinking habits remain a major public health concern. NHS guidelines advise no more than 14 units per week, yet 30 per cent of men and 15 per cent of women regularly exceed this. The average UK adult consumes around 10.11 litres of pure alcohol annually – equivalent to roughly 505 pints of lager.
While wine consumption has surged twelve-fold since the 1960s, beer intake has more than halved. For the millions now attempting Dry January, understanding the potential pitfalls of 'alcohol-free' substitutes could be the key to a successful – and potentially life-changing – month of sobriety.
