How to Drink Mindfully – Even During Dry July

Dry July is often framed as an all-or-nothing reset – a challenge to put the glass down entirely. But at UMAMU, we see things a little differently. For us, it's not just about what you cut out. It's about what you tune into.

Mindful drinking isn't about restriction. It's about intention. It's about choosing quality over quantity, making space for presence, and understanding the quiet joy of a truly balanced glass of wine.

Personally, I’ve been taking a pause from alcohol since November for my health. I often take a month to three off every year or so to look after my body, but these eight months off and counting is a reset I didn’t plan for. But it’s made me think even more deeply about what it means to enjoy wine. I’ve found myself appreciating wine even more – the memory of a great vintage, the story behind a bottle, the conversations I have with it. It reminded me that wine doesn’t have to be constant to be meaningful. And that balance is sometimes about stepping away for a while. I have been tasting and using the spitoon and I savour the little drops left in my mouth.  And I am looking forward to when I am ready for my first glass after this long wine holiday!

1. What Is Mindful Drinking?
Mindful drinking is the practice of being fully present when you pour, taste, and enjoy each sip. It means asking yourself why you're drinking, how it makes you feel, and whether you're enjoying the experience for what it is – not just out of habit.

It can look like choosing one glass instead of two. Or choosing a night off altogether. It's not about saying "no" to wine. It's about saying "yes" to awareness.

2. The Health Perspective
Wine and wellness might seem not to sit at the same table at first glance. Yet when approached mindfully and in moderation, wine, particularly red, has long played a role in broader health conversations.

This is largely due to compounds like resveratrol and polyphenols, which are naturally found in grape skins. Red wines retain more of these compounds through fermentation. Resveratrol has been studied for its potential to support cardiovascular health by protecting blood vessels and reducing LDL ("bad") cholesterol. Polyphenols, a larger group of plant-based compounds, are known for their antioxidant and anti-inflammatory properties and may also promote gut health and support immune function.

Some studies, such as those published in the American Journal of Clinical Nutrition and The Lancet, have linked moderate red wine consumption with reduced risk of coronary heart disease and improved vascular function — though always within the context of an overall healthy lifestyle.

While the science is compelling, what resonates most for me is the ritual itself. The act of pouring with intention, sitting with a glass, and choosing to savour it. That’s where I believe the deeper benefit lies — not just in what’s in the glass, but in how we experience it.

Mindful drinking invites us to bring more awareness to each moment, to focus not on what we give up, but on what we choose to value.

3. Choosing Wines That Reward Slowness
Not all wines are made the same. At UMAMU, we craft wines with balance in mind – wines that don't scream at you, but speak softly and with purpose. These are wines that reward time in the glass, that evolve with food, and that offer depth with every sip.

During Dry July, we recommend selecting wines that invite this kind of attention. A lightly chilled Rosé for a long lunch. A finely structured Chardonnay with a thoughtful dinner. Wines that make the moment, rather than rush through it.

4. A Few Simple Ways to Drink Mindfully This Month

  • Choose quality over quantity – one great glass instead of two average ones

  • Pair your wine with a nourishing meal, not just the end of a workday

  • Take a moment to smell, swirl, and sit with the wine

  • Drink in good company or peaceful solitude – not in distraction

 

Closing Thought:
Dry July doesn't have to be dry. It can be thoughtful. It can be grounded. It can be a return to balance.

I have definitely been one to be so ready for happy hour after a tough day, but I don’t have to run to wine anymore, as the saying mind over matter goes and for better health then why not eh?  

And when you're ready to pour, make it something worth slowing down for.


Explore the UMAMU Range 

Cheers,
Charmaine & Team UMAMU 

 

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