What is Dry July?
Dry July is a free fundraiser run by the Dry July Foundation. You sign up, ask family, friends and workmates to sponsor you, then go alcohol-free for the month to support people affected by cancer. It began in July 2008, when three friends decided to take a break from alcohol and raise money while they did it. You can sign up as an individual, a team or a workplace at dryjuly.com.
Hydration Hero isn't affiliated with Dry July. We just think it's a great reason to look after yourself for a month.
Why alcohol and hydration are connected
Alcohol is a diuretic. It suppresses antidiuretic hormone (vasopressin), which normally tells your kidneys to hold on to water, so you pass more urine than you drank. In one classic study, about 50 g of alcohol, roughly five Australian standard drinks, led to 600 to 1,000 ml of extra water loss over several hours. That fluid loss is one reason hangovers bring thirst, headaches and light-headedness.
Drinks also differ in how well they hydrate. A study that compared common drinks with water found milk and oral rehydration solution were retained better than water, while normal-strength lager, coffee, tea and juice performed about the same as water at the amounts tested. Stronger drinks and bigger sessions are where the diuretic effect adds up. More in does coffee count as water?
How much alcohol is too much?
Australian guidelines say healthy adults should have no more than 10 standard drinks a week and no more than 4 on any one day to reduce the risk of harm, and the less you drink, the lower the risk. A month off is a good chance to reset your habits for August and beyond.
7 tips for an easier Dry July
- Have a go-to swap. Sparkling water with lime, alcohol-free beer, or iced tea. Holding a drink makes social events easier.
- Drink water before you go out. Arriving thirsty makes the first drink feel urgent.
- Tell people early. Sponsors and friends make it easier to say no on the night.
- Plan for your trigger moments. Friday after work, the footy, dinner out. Decide your drink before you get there.
- Do it with mates. A team makes it social, and a little competition helps.
- Track your wins. Seeing a streak build is surprisingly motivating.
- Notice how you feel. Sleep, energy and mornings are worth paying attention to, and remembering in August.
How Hydration Hero helps
Hydration Hero is a water tracker that knows alcohol isn't water. It weights each drink by its real hydration effect, so alcohol works against your goal rather than counting towards it, and your avatar reacts to every drink you log. Its habit challenges include cutting down on alcohol, streaks and badges keep you motivated, and mate challenges let your whole team do the month together. On iPhone you can try it instantly as an App Clip.
Not sure how much water you need? Use our water intake calculator.
Frequently asked questions
What is Dry July?
Dry July is a free fundraiser that challenges you to go alcohol-free in July to raise money for people affected by cancer. It started in 2008 when three friends decided to take a month off alcohol.
Does alcohol dehydrate you?
Yes. Alcohol suppresses antidiuretic hormone, so your kidneys hold on to less water and you pass more urine. In one classic study, about 50 g of alcohol (roughly five Australian standard drinks) led to 600 to 1,000 ml of extra water loss over several hours.
What should I drink instead of alcohol in July?
Sparkling water with fruit, alcohol-free beer or wine, iced tea, or whatever you'll actually enjoy holding at a party. Having a drink in your hand makes social situations easier.
Can Hydration Hero help with Dry July?
Yes. Hydration Hero counts alcohol against your water goal rather than towards it, offers challenges to cut down on alcohol, and lets you challenge friends, so you can do the month together.
Sources
- Dry July: the rules and how it began, Dry July Foundation
- Alcohol hangover: mechanisms and mediators (Swift & Davidson, 1998), Alcohol Health & Research World
- How much alcohol is safe to drink?, Australian Government Department of Health
- Dehydration: signs, symptoms and treatment, healthdirect
- Development of a beverage hydration index (Maughan et al., 2016), American Journal of Clinical Nutrition
Last updated 7 October 2026. General information, not medical advice. If you drink heavily, stopping suddenly can be dangerous, so talk to your doctor first. For confidential support in Australia, call the National Alcohol and Other Drug Hotline on 1800 250 015.