Zebra Striping: the genius drinking hack to master the holiday party season

Alice Barraclough

4 December 2024 at 9:17 am·6-min read

Welcome to silly season, where your calendar is packed with Christmas parties, Friendsmas dinners, festive catch-ups, and boozy family gatherings. Dreading the inevitable hangovers? Enter zebra striping – a simple yet game-changing drinking hack to keep you going strong.

What is Zebra Striping?

Zebra Striping is a mindful drinking method where you alternate between alcoholic and non-alcoholic drinks (and therefore space out the alcoholic drinks throughout the night).

It isn’t exactly new (I remember my mum telling me to order a glass of water in between every G&T on a night out – and that was 15 years ago!). Still, its catchy name and growing popularity very much reflect the changing attitudes toward alcohol consumption.

With the rise of the sober-curious movement and a steady increase in the low- and no-alcohol market, many are rethinking their relationship with booze. In fact, studies show that nearly 20% of the UK population doesn’t drink at all, and millions are cutting back, with nearly half of UK adults who say they drink alcohol planning to stop drinking alcohol or reduce the amount of alcohol they drink over the next year, according to new research from Aviva.

Zebra striping not only helps reduce alcohol intake by half but also makes for a smarter, more balanced way to navigate the party season — and helps to keep those hangovers at bay.

According to a recent report by Kam Insight – produced in partnership with alcohol-free beer brand Lucky Saint – around a quarter of UK drinkers are 'zebra striping', and this rises to 78% among Gen Z, who often combine alcoholic and non-alcoholic drinks on a night out.

‘Increasing numbers of UK adults are actively moderating their alcohol consumption, whether driven by a desire to improve their physical or mental wellness or to save money,' says Blake Gladman, Strategy & Insight Director, KAM. 'Active moderation [where people are actively changing their behaviour in order to consume less alcohol] is happening across all age groups and all days of the week – 1-in-4 UK adults say they employ tactics to moderate their alcohol consumption to some extent.'

What are the benefits of Zebra Striping?

1. Improves wellbeing

Alternating between alcoholic and non-alcoholic drinks can help to reduce overall alcohol intake – and since studies have shown drinking alcohol (any amount) carries a health risk, that's clearly a good thing. But alternating between alcoholic and non-alcoholic drinks can also enhance your wellbeing, improve mood and reduce stress says nutritionist Kate Cook, who works with the non-alcoholic brand Citizen Spritz.

‘Alcohol depletes key nutrients that help regulate our mood, such as B vitamins, which support the nervous system,’ she explains. ‘By choosing non-alcoholic options, you give your body a chance to maintain these vital nutrients, leading to increased feelings of wellbeing and better stress management.’

‘Zebra striping is your secret weapon for drinking mindfully,’ adds celebrity nutritionist and nutraceutical expert Gabriela Peacock. ‘If you find yourself constantly reaching for a drink or feel the need to have something in hand while socialising, this approach allows you to enjoy the party atmosphere without the risk of overconsumption.

‘It’s especially useful during the hectic festive season when social events often revolve around drinking. With zebra striping, you can enjoy every celebration without compromising your energy and overall health and well-being.’

2. Helps regulate blood sugar

Switching between alcoholic and alcohol-free drinks can help your liver maintain stable blood sugar levels, says Cook.

‘Alcohol can interfere with glucagon, the hormone that regulates blood glucose, which can lead to sugar cravings and energy dips. By opting for non-alcoholic alternatives as part of zebra striping, you can help reduce these cravings and maintain more consistent energy levels throughout the night,’ she says.

3. Supports liver health

Zebra Striping also gives your liver much-needed breaks during a night out, adds Cook.

‘The liver works hard to detoxify alcohol, but regular, continuous drinking can lead to silent liver damage. By alternating with non-alcoholic drinks, you reduce the workload on your liver, allowing it time to recover and repair itself more effectively, ultimately supporting better liver health,’ she says.

4. Prevents overindulgence

During the festive season, the abundance of drinks at parties and dinners can make it all too easy to lose track of your consumption, says Peacock.

‘Zebra striping creates a natural pause between alcoholic beverages, allowing you to slow down and make more intentional choices. By interrupting the habit of continuous sipping, you can truly savour each drink while avoiding the guilt of overindulgence.’

5. Improves sleep quality

Regularly drinking alcohol can affect the quality of your sleep, making you feel tired and sluggish, ‘this is because drinking disrupts your sleep cycle,’ Cook explains. ‘Alcohol disrupts sleep patterns, particularly the crucial REM stage, leading to poor-quality rest. Zebra Striping can help limit these disruptions by reducing overall alcohol intake. Incorporating non-alcoholic options throughout the night can lead to more restorative sleep, better energy levels, and improved concentration the following day.’

6. Supports hydration

Alcohol has a dehydrating impact on the body – especially when consumed in large quantities (we've all woken up from a big night out gasping for water). But zebra Striping can help keep you hydrated throughout the night.

‘Staying hydrated allows your body to detoxify alcohol more efficiently, which is beneficial for your liver,’ says Cook. ‘As the saying goes, “the solution to pollution is dilution”, so by spacing out your alcoholic drinks with water or non-alcoholic options, the negative effects of alcohol can be literally watered down.’

The festive season can wreak havoc on your skin and energy levels, adds Peacock. ‘By alternating with non-alcoholic drinks, you're not just reducing alcohol intake – you're actively replenishing fluids. This means you can wake up fresh for work or your Pilates class, even after a night out.’

7. Helps maintain your health goals

‘Many of my clients worry about derailing their nutrition during December, but zebra striping naturally cuts your alcohol consumption, which means less strain on your liver, fewer empty calories, and reduced hangover symptoms,’ says Peacock.

‘It's a simple way to enjoy the festivities whilst staying within healthy limits and without completely abandoning your wellness journey. Remember, it's not about perfection – it's about making small, smart adjustments that enhance your enjoyment without leaving you feeling restricted.’

The bottom line

With the Christmas party season here, you may find yourself socialising more with colleagues, friends and family. If you decide to drink alcohol and don't want to drink too much, then Zebra Striping is an excellent way to pace yourself. And it'll help stop you from getting dehydrated too.

‘Simple tricks like Zebra Striping can help you navigate the season with less guilt and more energy, allowing you to fully embrace the festivities while still feeling your best,’ says Peacock.

But remember, moderation is still key, adds Cook. ‘Too much alcohol is too much, no matter how much water you drink.’

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