Dry January: Here’s what happens to your eyes when you ditch alcohol for a month

Taking part in Dry January is more than just a financial win — it’s a chance to give your body, including your eyes, a much-needed reset. While many people are aware of the general health benefits of cutting back on alcohol, the impact on eye health often goes unnoticed. According to experts at Optical Express, giving up alcohol can lead to brighter, healthier eyes and even help prevent long-term vision issues.

Last year alone, Dry January saw one in six Brits attempt to ditch the drink to help combat the effects of an over-indulgent festive period. Although it’s no secret that drinking to excess puts the body under strain and can lead to serious health implications, many are unaware their eyes could be at risk.

The effects of alcohol on the health of your eyes

Binge drinking can lead to several eye-related issues, including Dry Eye symptoms. These symptoms include swollen blood vessels in the eyes, giving a bloodshot appearance, as well as itchiness, irritation, and fluctuating vision. Swelling and inflammation from excessive alcohol can also trigger eyelid twitching and heightened sensitivity to light.

Although these are only minor and temporary issues, long-term alcohol abuse can cause irreversible damage to the optic nerves. These nerves are essential for transmitting visual information from the eyes to the brain, and their damage can result in permanent vision loss.

Expert insight: Cutting alcohol benefits your eyes

Stephen Hannan, clinical services director at Optical Express, says that cutting alcohol offers multiple benefits for eye health. “As well as the more commonly known pros of Dry January, i.e. weight loss, better sleep and saving money, there are a whole host of benefits to your eyes and overall eye health,” he explains.

The positive changes start quickly. “After just 24 hours of no alcohol, your blood sugar levels will normalise, and blurred vision caused by alcohol intake will disappear. The longer you abstain, you may also notice your eyes become brighter and whiter, as your body counteracts damage/yellowing of the sclera — the white part of your eye. Plus, your circulation will be improved, meaning your eyes receive oxygen and nutrients to prevent disease and damage, such as glaucoma and macular degeneration.”

How your eyes recover during Dry January

Here’s what happens to your eyes as you progress through Dry January:

Within 24 hours

Alcohol consumption raises blood sugar levels, which can cause the lens of the eye to swell and lead to blurred vision. Within 24 hours of abstaining, blood sugar levels return to normal, and any alcohol-induced vision issues typically resolve.

Within a week

After a very heavy session or several days of drinking, your body becomes dehydrated due to alcohol’s diuretic effects — you’ll lose fluid through sweating and more frequent trips to the toilet. Dehydration exacerbates Dry Eye symptoms, causing irritation, blurred vision, and increased risk of infection.

By the end of your first week without alcohol, your body’s hydration levels will stabilise as long as you drink water frequently, helping to alleviate and reverse these symptoms.

Within two weeks

Two weeks into Dry January, your blood pressure begins to lower and normalise, which is good for your overall health and your eyes. Lower blood pressure reduces the risk of hypertensive retinopathy, which damages the retina’s blood vessels and affects your ability to focus on images.

You might also notice some weight loss as you eliminate empty calories from alcohol.

In three to four weeks

By this stage, your liver will have begun to recover, shedding excess fat and improving its overall function. This recovery is reflected in the health of your eyes, with yellowing of the sclera — a sign of liver damage or disease — diminishing as the liver functions more efficiently.

Within a month

After a whole month of sobriety, your body’s red blood cells will have started renewing, improving blood flow and oxygen supply to your eyes. Proper circulation is critical for maintaining good eye health, as it prevents diseases such as glaucoma and macular degeneration.

You’re also likely to notice brighter, clearer eyes and an overall feeling of improved wellness.

A brighter future for your eyes

While many people focus on the financial and physical benefits of cutting alcohol, it’s clear that Dry January also provides significant advantages for your vision. By giving your eyes a chance to recover and thrive, you’re investing in long-term health and opening the windows to your soul.

Take control of your health this January. If you’ve noticed vision issues, now is the perfect time to book an eye examination and ensure your eyes are in optimal condition.