Dry January is Over. Now What?

About one-quarter of American adults participate in Dry January, a vow to avoid drinking alcoholic beverages for the month, according to the polling firm Civic Science. Many people say they stop drinking for the month to exercise some discipline over their alcohol intake.

However, accumulating scientific evidence that no amount of alcohol consumption is safe, along with a surge in great-tasting​ non-alcoholic​ beers and mocktails,​ may convince more adults to reduce their alcohol intake long-term, according to medical experts.

In January, the U.S. Surgeon General issued an advisory on the growing body of scientific evidence showing the harmful effects of alcohol. The report summarized scientific evidence that alcohol consumption increases the risk of developing at least seven different types of cancer: mouth, throat, esophagus, larynx, breast, liver and colorectal.

“The direct link between alcohol use and cancer was first established in the late 1980s, and evidence for this link has strengthened over time,” the report states.

According to the Surgeon General, alcohol causes cancers in several ways. Alcohol breaks down into acetaldehyde, which damages DNA and can increase cancer risk. Alcohol also creates oxidative stress that can damage DNA, proteins and cells and increase inflammation. Alcohol can alter hormone levels, such as by increasing estrogen that can contribute to a higher risk of breast cancer. Alcohol also alters cells in the mouth and throat, allowing carcinogens to be absorbed easier.

“Now we finally have enough hard evidence to make this statement,” said Tracy Crane, director of lifestyle medicine, digital health and cancer prevention at Sylvester Comprehensive Cancer Center, part of the University of Miami Health System.

The risk is substantial among heavy drinkers. About five women out of 100 who consume two alcoholic​ drinks per day will develop cancer. About three in 100 men who drink two drinks a day will develop cancer.

About 72% of U.S. adults report they consume one or more drinks per week, according to the Surgeon General’s​ report. However, surveys show only 45% of Americans know that alcohol consumption increases cancer risk. In contrast, 89% of Americans are familiar with the increased risk of cancer linked to tobacco use.

The Surgeon General has proposed strengthening the warning labels on alcoholic​ beverages to warn about the risk of cancer. He also proposed reassessing the recommended limits for alcohol consumption to account for the growing scientific evidence showing harm. Right now, the U.S. Dietary Guidelines specify that women can safely consume one or fewer alcoholic​ drinks a day, and men can safely consume two drinks a day.

Consumers who wish to cut back can find additional resources, such as the “Rethinking Drinking” interactive website offered by the National Institute on Alcohol Abuse and Alcoholism.

Americans who wish to cut back will find it easier to find tasty non-alcoholic​ beverages in bars and to serve at home, Crane says. Consumers can find a growing array of nonalcoholic drink mixes and beers in stores.

It’s still too hard to find a variety of mocktails​ in many bars and restaurants, however.

“Alcohol is part of our culture, part of the social fabric,” Crane says. “It’s been around forever. There are clubs and hobbies that exist around it. So, it’s going to take time for people to embrace this.”

At home, try the new non-alcoholic beverages or make mocktails​, Crane suggests. She encourages people to be adventurous. Take non-alcoholic​ drinks to a party and share with friends. Mix your nonalcoholic beverage in a nice glass, add garnishes and enjoy it the way you would an alcoholic​ drink. 

Try these nonalcoholic drink recipes offered by Sylvester Cancer Center experts.

Hibiscus Sour

2 1/2 ounces of hibiscus tea, chilled

3/4 ounce grapefruit juice, freshly squeezed

3/4 ounce lime juice, freshly squeezed

1/2 ounce agave nectar

1​ egg white or 1​ tbsp​ aquafaba​ (optional)

• Brew a cup of hibiscus tea, then chill.
• Add all ingredients to a cocktail shaker and (if using egg white) "dry shake" without ice for 20 seconds.
• Add ice, shake again until chilled, and double strain into a coupe​ glass.

Spicy Watermelon Splash

4​ cups watermelon cubes

1/4 teaspoon sriracha

1/4 teaspoon black​ pepper

7-8 mint leaf

• Chop the watermelon into cubes and add it to the blender jar.
• Add mint leaves, sriracha, and black​ pepper to the blender.
• Add ice cubes (if the watermelon was not previously frozen)
• Blend everything together until it is smooth.
• Pour it on top of the ice, garnish with a piece of mint and serve cold.

Piña Colada

1 1/2 cups unsweetened frozen pineapple chunks

1/4 cup ice

3/4 cup unsweetened pineapple juice

3/4 cup unsweetened coconut milk

splash of lime juice (optional)

• Place frozen pineapple chunks and ice in a blender.
• Pour pineapple juice and coconut milk over the top. Puree until smooth. Taste test for your desired sweetness and add sugar if needed.
• Pour into glasses and garnish with fresh pineapple wedges or maraschino cherries.