Each year, millions of Americans embrace the tradition of Dry January, committing to abstain from alcohol to reclaim their health after indulging in festive celebrations and rich holiday meals.

First introduced by Alcohol Change UK in 2013, this initiative challenges individuals to refrain from drinking alcohol for the entire month of January. Over the years, participants have reported benefits such as weight loss, improved sleep, and lasting adjustments to their drinking behaviors.

By 2025, projections suggest that nearly one in three Americans will engage with this trend, whether by completely giving up alcohol or simply reducing their intake.

A survey by CivicScience last year revealed that approximately one in four people participated in Dry January.

In place of traditional cocktails, those observing Dry January often opt for alcohol-free mocktails, allowing them to enjoy the social aspects of drinking without the presence of alcohol.

As the popularity of non-alcoholic beverages continues to rise, both in January and throughout the year, celebrities have begun to embrace this trend. Notable figures like Tom Holland, Blake Lively, and Bella Hadid have either supported alcohol-free brands or launched their own.

While mocktails reduce overall consumption of alcohol, which has consistently been linked to cancer and other chronic health conditions, dietitians speaking with the Daily Mail revealed they are not always an inherently healthy choice.

The experts warned that many of these drinks make up for the lack of alcohol with sugar and calorie counts ‘rivaling a large slice of cheesecake,’ with just two in an evening packing on up to potentially 800 extra calories. 

Tom Holland is seen promoting his non-alcoholic beer BERO earlier this year in London. The Spider-Man star has previously said he started BERO after realizing his drinking habits had become problematic 

And for people recovering from alcohol use disorder, mocktails mimicking their favorite cocktails can increase cravings and be detrimental to their sobriety. 

Tiffany Bruno, registered dietitian and director of education at Switch4Good, told the Daily Mail: ‘Mocktails vary greatly depending on the ingredients. A drink that has soda, juice, and flavoring syrups can be really high in sugar that leaves you crashing later on. 

‘Without the alcohol, a mocktail might have even more sugar to make sure the drink is flavorful and not just a fancy soda.’

Nicolette Pace, registered dietitian and founder of NutriSource, told the Daily Mail: ‘A virgin pina colada is essentially a milkshake. Even if you save the 200 calories from alcohol, the mocktail may still deliver a large amount of calories, dyes, and sugar, sometimes functioning more like a high-calorie appetizer.

‘Many of them can equal the calories of a large slice of cheesecake. For some people, the idea that a mocktail is “healthier” leads them to drink two of them, especially because of their large modern portion sizes. Two can easily hit 800 calories.’ 

The excess calories and sugar could increase the risk of developing obesity, type 2 diabetes, heart disease and liver disease, despite containing no alcohol. 

Pre-made mixers and syrups used in mocktails can also contain artificial additives like sweeteners, colors and emulsifiers, which have been linked to health issues ranging from hyperactivity to cancer. 

Artificial colors like red 40, for example, may be used to mimic those found in some liquors, while some mocktails may use preservatives such as sodium benzoate or potassium sorbate to extend shelf life. 

Sodium benzoate has been shown to create the known carcinogen benzene when reacting with vitamin C in acidic drinks, and animal studies have linked red 40 to potential DNA damage, which raises the risk of cancerous tumor formation.

Blake Lively is seen in September promoting her Betty Buzz and Betty Booze iced tea flavors. Betty Buzz is sparkling soda that contains no alcohol

Bella Hadid co-founded Kin Euphorics, a brand of non-alcoholic beverages that contain adaptogens, natural substances from plants and mushrooms that are believed to help manage stress. She is pictured in 2023 drinking one of the beverages

Pace also warned that mocktails can ‘definitely be a trigger’ for the 29million Americans who have had alcohol use disorder, ‘especially if the person is used to having a familiar drink and now the only thing missing is the alcohol’s effect.’ 

She added: ‘The sensory experience – the taste, the glass, the presentation – can bring back the memory of the warm or relaxing feeling alcohol gave them, and that can reintroduce cravings.’

People in recovery also often experience intense cravings for sugar because both alcohol and sugar release a flood of dopamine, a neurotransmitter released by the brain’s pleasure and reward centers. Without alcohol, those in recovery crave more dopamine-releasing substances, leading many to turn to sugar. 

Chronic alcohol use diminishes the liver’s ability to process insulin, leading to blood sugar fluctuations, so those in recovery may turn to sugar to help deal with glucose crashes. 

‘People who have been nutritionally depleted from alcohol overuse often gain weight because of all the sugar they take in once they stop drinking. So mocktails that are high in sugar can complicate recovery in that sense as well,’ Pace said. 

Dr Shy Vishnumohan, food scientist and  dietitian practicing in Australia, told the Daily Mail: ‘If you have a history of alcohol use disorder, it’s worth checking in with your treatment team or support person before leaning heavily on alcohol-style mocktails.’ 

However, not all mocktails are created equal. Bruno suggests using seltzer as a base because it comes in multiple flavors and usually has no sugar, reducing the risk of a sugar crash.  

Pace recommended opting for an alcohol-free Bloody Mary or a similar drink with vegetable-based ingredients or carrot juice. ‘Using sugar-free mixers can reduce the calorie county to around 300 or so,’ she said. 

She added: ‘Presentation matters too; when served in a beautiful glass with interesting ingredients, a healthy mocktail can still feel festive without the massive calorie load.’ 

It’s also key to slow the never-ending flow of mocktails before calories and sugar can pile up.  

Bruno said: ‘It’s too easy to drink a few and accidentally add hundreds of calories to your evening. Just like with alcohol, alternating between a glass of water and a mocktail is a good idea.’ 

Dr Vishnumohan advised sticking to one to two mocktails before switching to water.

She said: ‘The goal is intentional choices, not a never-ending list of “healthier versions.”‘