By Marnie Kunz, NASM-certified trainer, USATF-, RRCA-certified running coach

Whether you’re celebrating Dry January or want to cut down on your drinking, these 15 benefits of not drinking alcohol will help you stay on track. From saving money in your bank account to improving your waistline, there are many benefits of cutting out alcohol from your life. Check out these perks of not drinking alcohol to help you stay motivated to cut back or cut out your drinking.

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As a trainer and running coach, I’ve often encountered clients who have problems losing weight. One of the most common reasons is drinking a lot of alcohol. The excess sugar and calories can lead to weight gain, and often also triggers other issues with digestion, dehydration, and poor sports performance.

Why Quit Drinking?

While drinking in moderation may work for some people, there are definitely a lot of health benefits of not drinking alcohol. Whether you have found yourself relying on alcohol too much lately or you simply want to improve your health, there are many ways you can boost your health by abstaining from alcohol.

As someone who struggled with alcohol abuse problems in my 20s and has anxiety, I have developed new ways to cope with anxiety and generally stay away from alcohol (which triggers low moods and more anxiety in the aftermath). I also want to say that professional counseling and support are so helpful to combat addiction issues. If you are struggling with alcohol addiction issues, SAMHSA (Substance Abuse and Mental Health Services Administration has a helpline and online treatment locator for support.

What Is Dry January?

Dry January is a health challenge that was started in the UK in 2012 by Alcohol Change UK to combat excessive drinking during the holidays with one month of no alcohol, in January. The campaign gained momentum around the world and has inspired many people to go alcohol-free for the month of January.

According to researchers, 41 percent of U.S. consumers intended to participate in Dry January in 2023, and 16 percent of people completed the month with no alcohol. Many people find it easier to commit to one month of no drinking and test out the benefits than to commit to sobriety “forever,” but with so many benefits of not drinking, quite a few Dry January participants stick with sobriety for the long haul.

Benefits of Not Drinking Alcohol

There are many benefits of not drinking alcohol. Here are some of the main ways that not drinking can improve your life. These benefits can vary in intensity and degree, depending on the person and their past relationship with alcohol.

According to a study of people who drink regularly, going for one month without alcohol offered health benefits including improvement in weight, insulin resistance, and blood pressure, and they showed a decrease in chemical messengers in the blood that are associated with cancer progression.

1. Improved Heart Health

Alcohol raises your heart rate, which can cause serious effects on your heart. Excessive drinking can cause long-term heart damage and heart conditions, including high blood pressure, heart failure, stroke, and cardiomyopathy, a disorder that affects the heart muscle, according to John Hopkins Medicine. Abstaining from alcohol is the healthiest option for your heart, and is a great compliment to your workout program.

2. No Hangovers

A short-term effect of abstaining from alcohol is enjoying no hangovers. You’ll be spared the morning after headache, upset stomach, and nausea. This is one of the immediate benefits of not drinking alcohol. You’ll also be able to enjoy your workouts more, be more hydrated, and have more energy.

3. Weight Loss Benefits

Whether you want to lose weight or maintain a healthy weight, not drinking alcohol will help. Alcohol is full of sugar and calories without any nutrients, and it can lead to weight gain and obesity. As I mentioned, alcohol also impedes athletic performance, and abstaining from drinking will boost your fitness level. Whether you want to run a faster 5K or train for a marathon, abstaining from alcohol will help you reach your fitness goals.

4. Less Driving Accidents

Another benefit of refraining from drinking is fewer driving accidents. About 30 percent of all traffic crash fatalities in the United States involve drunk drivers, according to the National Highway Traffic Safety Administration. These preventable deaths occur at an alarming rate - about 32 people in the U.S. die in drunk-driving crashes, according to NHTSA.

5. Improved Liver Health

Another one of the benefits of not drinking alcohol is improved liver health. Drinking alcohol causes some liver cells to die every time your body has to filter alcohol. This can cause long-term liver damage, including fatty liver and other liver diseases.

6. Lower Anxiety

One of the benefits of abstaining from drinking is better mental health. Drinking alcohol is linked to increased feelings of anxiety and depression, according to research. Alcohol is a depressant that often evolves into feelings of anxiety and nervousness as the alcohol wears off. Avoiding alcohol helps to prevent this spike in anxiety and panic that can occur from drinking.

7. Better Mood/Less Depression

Since alcohol is a depressant, it affects the brain by causing feelings of sadness and depression, especially with high and regular doses of alcohol. The more alcohol people drink, the more likely they will experience depression symptoms. If you are already prone to depression, it is especially harmful to drink alcohol. Cutting out alcohol from your life will help you experience less depression and better mental health.

8. Better Sleep

Alcohol disrupts your sleep cycle and makes it harder to get quality sleep. Although you may initially feel more drowsy from alcohol and fall asleep, you will be more likely to wake up during the night and have lighter sleep, missing out on quality REM sleep. When you skip the booze, you’ll enjoy more restful sleep.

9. Stronger Immune System

Alcohol impedes the immune system and can impair your body’s ability to fight infections and diseases. When you abstain from drinking alcohol, you give your body a better chance at fighting everything from common colds to more serious diseases like cancer.

10. Reduced Risk of Cancer

Alcohol increases your risk of cancer of the mouth, throat, esophagus, liver, and colon, according to the Centers for Disease Control and Prevention, and increases the risk of breast cancer among women. By avoiding alcohol, you can reduce your risk of these cancers, improving your overall health and longevity.

11. Improved Brain Functioning

Alcohol hinders brain functioning and causes long-term brain damage. According to one study, heavy regular drinkers who stopped drinking for just two weeks experienced improved brain functioning and had repairs in brain matter. Excessive drinking can damage long-term memory and impair thinking skills and lead to dementia. Cutting out alcohol from your life can help repair brain tissue and improve your brain functioning.

12. Improved Relationships

Alcohol abuse can cause a lot of problems in relationships with others - with romantic partners, family, and friends. Cutting out alcohol will help you focus on your relationships more clearly and cut out unnecessary drama.

13. More Money

Another one of the benefits of not drinking alcohol is non-health related. Drinking alcohol is expensive, and going out and paying for drinks can more than double the cost of eating out and entertainment. Abstaining from drinking saves you money.

14. Healthier Skin

Alcohol is dehydrating and wreaks havoc on your skin. The dehydrating nature of alcohol can cause dry skin and blotchiness. Also, many people fall asleep with makeup on after a night of drinking, which triggers even more skin problems. And if you want to keep a youthful glow, avoid alcohol as it is linked to decreased collagen production and premature aging of the skin.

15. Improved Digestion

If you’ve ever had an upset stomach after a night of drinking, there is a reason - alcohol hinders the absorption of nutrients in your body and can disrupt digestion. Alcohol irritates the stomach lining and can worsen IBS and cause gastritis. Save your stomach and skip the alcohol for better digestion.

Sober Living Resources

If you need help cutting alcohol out of your life, there are many resources available. If you are struggling with alcohol addiction, SAMHSA (Substance Abuse and Mental Health Services Administration has a helpline and online treatment locator for support. Alcoholics Anonymous also offers free support groups and resources for those who are battling alcohol dependency. Recovery Dharma is a recovery community for addictions that is based on Buddhist principles and offers support groups and resources as well.

If you’re looking for some alternative drink recipes to alcoholic ones, check out our 11 Mocktail Recipes and Protein Smoothie Recipes for healthy and alcohol-free drink options.

Have you tried Dry January or a month of no alcohol? Comment below and share your stories with us on the Runstreet Instagram for support. Cheers to a healthy, alcohol-free life.😊🫶

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

15 Benefits of Not Drinking Alcohol