Dry July benefits: What happens when you stop drinking alcohol

Whether it’s celebrating a birthday or celebrating a Friyay, alcohol is a long-standing part of cultures around the world. To put Australia’s drinking habits under the microscope: the most recent national study conducted during 2022 and 2023 concluded that over two-thirds of Australians aged 14 and older consumed alcohol, around 5% drink alcohol daily, and just over one-third (35.9%) of Australians drink weekly (excluding daily drinkers).¹ The data collected from this health survey identified a risk level when assessed against Australia’s current drinking guidelines, and with countries like Canada² embracing vastly different revised guidelines (aimed at steering the ship toward zero alcohol) it’s a risk not to be overlooked.

But while good times are important to Australians, so is good health - and there has indeed been a recent shift in drinking habits, especially amongst young people³, with a big swing toward sobriety.

So, what health benefits can you expect to see when going alcohol-free? Apart from possible uplifts to your mood, energy levels, and sleep quality⁴, there are some less talked about health benefits that need to be examined - over a Vitamin C-rich muddled mocktail of course (recipe for that later, keep reading.)

5 health benefits of going alcohol-free

1. Improved gut health and digestion

Alcohol can irritate your stomach lining while also disrupting the precious balance of good bacteria in your gut². After just a month off alcohol you may notice less bloating, fewer digestive upsets, and better regularity.

2. Enhanced immune function

Because alcohol has been proven to suppress immune cell production³, a month off may help your immune system gain strength, so you may find yourself catching fewer colds or infections.

3. Reduced risk of cancer⁵

Let’s cut straight to the point, alcohol has been shown to increase the risk of the following types of cancer:

As a known human carcinogen, even light drinking (having one drink) has been associated with a slightly higher risk of breast cancer in women and colorectal cancer in men. Plus, a 2026 study has now revealed around 4–5% of cancers in Australia are attributable to alcohol.⁶

4. Healthier skin⁶

Even in a month, you may notice a change in your skin due to better hydration, reduced inflammation, and less exposure to alcohol’s known toxins.

5. Sharper focus and better memory⁷

Without alcohol disrupting both your sleep architecture and brain function, some people may notice their concentration, memory, and decision-making improve — even after a few weeks.

Let’s also shout out the savings, because quitting alcohol can certainly save you money in the long run.

How much is too much alcohol?

Changing trends worth a cheers!

Encouragingly, the sober curious movement has been gaining popularity and has seen more and more people adopt these principles. Being “sober curious" means you identify as “being more mindful of when and why you're drinking"¹⁰. It can be cutting down on drinking, abstaining for periods of time (hello, Dry July) or stopping drinking altogether.

As this movement has gained speed, with it there has been a steady flow of low alcohol- and alcohol-free options hitting the shelves at supermarkets, bottle shops, and bars. Which leads us to a winter quocktail recipe that’s well-deserved after all that reading.

When the sun is hiding and you’re daydreaming of Italian summers, it’s time to add some ‘rosso fresco’! This Lambrusco-inspired sparkling mocktail has been given the CSIRO Total Wellbeing Diet tick of approval.

Lambrusco rosso fresco

Ingredients

Serves 1

• Basil, 3 leaves (or a sprig of rosemary) 
• Raspberries, 3 berries 
• Grape juice, 0.5 cups 
• Pomegranate juice, 0.25 cups 
• Cranberry juice. 0.25 cups 
• Sparkling water, or soda water, 0.5 cups 

Method

In a shaker or mixing glass, gently muddle basil with raspberries.

Add grape juice, pomegranate juice, and cranberry juice. 

Stir — don’t shake as shaking clouds the juice. 

Strain into a chilled wine glass over ice or into a stemless red wine glass without ice. 

Top with sparkling water and enjoy. 

If you or someone you know is struggling with alcohol dependency, support is available through Lifeline and DrinkWise.