Each year, millions of Americans engage in the tradition of Dry January, a month-long commitment to abstain from alcohol to reset their health following indulgent holiday celebrations.

Originally launched in 2013 by the non-profit organization Alcohol Change UK, Dry January encourages individuals to completely forgo alcoholic beverages throughout January. Over the years, participants have reported benefits such as weight loss, improved sleep, and lasting shifts in their drinking behaviors.

By 2025, nearly one-third of Americans are expected to join the movement in some capacity, whether by entirely eliminating alcohol from their routines or simply reducing consumption.

Data from a CivicScience survey revealed that last year, around 25% of Americans took part in the trend.

As an alternative to traditional cocktails like martinis and gin and tonics, those observing Dry January have turned to alcohol-free mocktails, allowing them to enjoy the social aspects of drinking without the alcohol.

As demand for alcohol-free beverages grows, both in January and year-round, celebrities have jumped on the trend, with A-listers including Tom Holland, Blake Lively and Bella Hadid endorsing booze-free brands or making their own.

While mocktails reduce overall consumption of alcohol, which has consistently been linked to cancer and other chronic health conditions, dietitians speaking to 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 booze with sugar and calorie counts ‘rivaling a large slice of cheesecake,’ with just two on 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 including 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 a 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 29 million 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, a 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 can be sugar-free, 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 count 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.”‘