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From “Damp January” to the “sober curious” movement, the number of expressions and trends related to drinking ― and reduced drinking ― that have spread across social media seems endless.
One particularly interesting approach to alcohol is “zebra striping,” which has taken hold on TikTok and beyond over the last six months. This method promises to bring a host of physical and social benefits to those who try it out.
But what exactly is zebra striping? Below, experts break down the method, and the benefits and downsides to keep in mind if you want to try it out yourself.
What is zebra striping?
“‘Zebra striping’ is a name for when a person alternates between drinking an alcoholic beverage and then a non-alcoholic beverage, and back and forth,” Erin Moran, a licensed mental health counselor and vice president of operations at Sophros Recovery, told HuffPost. “One stripe is alcohol, and one stripe is not.”
She noted that this method helps people avoid overindulging by slowing down their overall alcohol consumption in a given outing.
“Many people who drink lose track of how many drinks they have due to each drink increasing their intoxication level, and sometimes a person might drink more alcoholic beverages than they intend to, due to the desire to have a drink in their hand during a social event,” Moran added.
Although zebra striping is a newer term rising out of the social media sphere, this general practice has been around for much longer.
“It’s a strategic approach to practicing what is known as harm reduction, which originated in the 1980s,” said Suzette Glasner, an associate professor and researcher with the UCLA Integrated Substance Abuse Programs. “The concept of harm reduction developed as a movement away from viewing excessive drinking or other substance use as a reflection of a moral failing that necessitates rehabilitation, and instead emphasizing the importance of reducing the harmful effects of drinking or drug use.”
She noted that the alcohol-free beverages people alternate with their alcohol can also be called “drink spacers.”
“Some people also refer to this practice as ‘spacing,’ or ‘pacing,’” said Aaron Baker, brand director of Dale’s and Oskar Blues Brewery. “Zebra striping is the more active and interesting terminology for sure.”
Think of this practice as a more mindful approach to drinking, fostering a sense of balance and relaxation.
“Zebra striping is more than a trend — it’s a shift in how we think about drinking,” said Chris Sedgwick, the head of PR and communications for Italicus and Savoia. “It reflects a wider move toward conscious consumption.”
What are the benefits?
“The benefits of zebra striping are essentially decreasing the number of drinks you have in an evening and improving hydration,” said Nick Padlo, a mental health expert and founder of Sophros Recovery. “When you decrease the alcohol and increase the water intake, you effectively decrease the ‘cost’ of drinking on your body and during a hangover.”
Given the role dehydration plays in causing hangovers, zebra striping is a powerful counterbalance as it decreases the amount of dehydrating alcohol you consume and ups your hydration with water, juice or mocktails.
“Other positive effects include reducing the other risks of overdrinking itself,” Padlo said. “This could include things like decreasing the impact on liver, gut, heart and other body systems, and reducing the frequency of unwanted behaviors while intoxicated.”
Zebra striping is particularly helpful for those who tend to drink quickly and easily lose track of how much alcohol they’re consuming.
“Not only are you likely to drink less when you use this approach, but by slowing down your drinking, the change in your blood alcohol level is more gradual,” Glasner said. “This can help moderate the effects of drinking on your behavior ― often we lose control over drinking because when we become rapidly intoxicated, this alters reasoning and judgment and lowers our inhibitions, making the decision to keep on drinking and drink excessively much more likely.”
Thus, the benefits are both physical and social.
“You stay more hydrated, reduce the risk of overconsumption, and can better savor each drink,” Sedgwick said. “It also allows you to enjoy the full experience of drinking — flavor, ritual and occasion — without the pressure to constantly consume alcohol. The beauty of zebra striping is that it’s becoming more accepted as part of a balanced approach to social drinking. It’s not about restriction. It’s about moderation.”
From a lifestyle perspective, he believes zebra striping supports more intentional and longer-lasting socializing.
“Being more present in the moment is probably the greatest benefit,” Baker said. “Social occasions are too rare these days, and beer drinkers want to make them count and make them last. Being aware of and intentional with what you’re consuming helps keep you grounded in the experience you’re having.”
For Mingle Mocktails founder Laura Taylor, zebra striping also represents an exciting cultural change.
“Being alcohol-free is no longer seen as a punishment ― it’s a personal choice, and ‘zebra striping’ is a prime example of how the culture is becoming more inclusive,” she said. “As someone who grew up when non-alcoholic options were few and far between, it’s a joy to see the shift from peer pressure to choosing to drink moderately as a popular, positive lifestyle trend.”
Raj Kamal via Getty Images
Are there any downsides?
“The interesting thing about zebra striping and the idea that it is centered around being mindful about wellness is that it seems like an oxymoron because alcohol isn’t healthy and has many dangerous effects,” said licensed clinical social worker Jennifer Kelman. “So while the trend is interesting and may help people cut back on the amount consumed, it really isn’t about wellness because true wellness would mean no alcohol, not just a drink after a soda, over and over through the night — which in fact could lead to more drinks consumed over the course of an outing as the wanted effects wane.”
She emphasized that there are ways to connect with others and have a good time without alcohol, even if our society tends to push drinking as part of socialization. Zebra striping still plays into the notion that alcohol is an essential aspect of the experience.
“The biggest question is why you want to do this,” Padlo said. “If this is simply a matter of wanting to feel a bit better in the morning, then I’d say, ‘Go for it!’ On the other hand, if drinking has gotten to a point where you are starting to have negative consequences and problematic behavior, this is unlikely to be very effective.”
He believes there are two likely outcomes of zebra striping for a person with an unhealthy relationship with alcohol.
“You start with zebra striping, but then conveniently forget later in the night, or you do alternate water, but you drink the same amounts of alcoholic beverages in the evening anyway,” Padlo said. “While the latter may reduce a hangover slightly, you are likely putting a bandaid on what might be a serious problem.”
Over time, you can experience long-term changes in your neurological pathways that alter how your mind and body reacts to any alcohol intake.
“Although reduction is super important due to the plethora of negative side effects associated with alcohol, if a person has developed an unhealthy relationship with alcohol, the recommendation will always be to not have it be a part of that person’s life, rather than trying to simply drink less,” Moran said.
Once you reach a certain point in your journey with alcohol, introducing any alcoholic beverage will produce an effect that half-measures like zebra striping won’t properly counter.
“In any case, feel free to try this method, and then commit to being honest with yourself on how it went for you,” Padlo said. “Journal your progress, and see if it makes a sustained difference. If you are trying things to moderate your drinking, and they are not working, be ready to take the next step to get more professional intervention with treatment or AA.”
Another potential downside is feeling like a failure if you don’t do zebra striping perfectly.
“This can also be a problem because there is a tiny part of the brain, the habenula, that activates in response to failure. So, if you ‘fail’ at zebra striping when it seems to be working for everyone else, this belief that you failed can backfire, as your habenula kills your motivation to try this again, out of fear of failure,” said Dr. Kyra Bobinet, a behavioral expert and author of ”Unstoppable Brain.”
What advice do you have for implementing ‘zebra striping’?
“If you are finding the alcohol consumption leaves you feeling poorly or your relationships are impacted when you drink, then make a plan for yourself when going out that you will have three drinks alternating with non-alcoholic ones,” Kelman said.
Aim to stick to your limit and not go over, even if your buzz wears off.
“Start with intention,” Sedgwick advised. “Choose drinks that bring you joy and pair them with stylish, satisfying non-alcoholic options.”
For example, he recommended alternating between a “beautifully garnished soda” and a low-ABV beverage to stay “refreshed and present” while enjoying your experience.
Moran similarly advised finding a delicious non-alcoholic drink that you genuinely enjoy consuming between adult beverages. And be mindful as you dive into the process.
“If you want to try ‘zebra striping,’ my first recommendation would be to pause and ask yourself, ‘How has alcohol impacted my life — health, relationships, mood, etc?’” she said. “If the answer is, ‘It hasn’t had anything other than the occasional headache the following day,’ then I would say zebra striping is a great tool. Hopefully, no more next-day headaches.”
Take note of how you’re feeling as you try this method and how well you’re able to stick to it.
“Just make sure not to blame yourself or think you failed ― because it is natural and necessary to adjust your approach,” Bobinet said. “Zebra striping isn’t the end all be all ― finding what works for you for now, is.”
Pay particular attention to how you feel physically and emotionally when you attempt the zebra stripe approach.
Remember that zebra striping is fundamentally about harm reduction.
“You are limiting the impact that alcohol intake has on your body, mind, and hangovers,” Padlo said. “The best way is just to commit to it, not for an evening, but for every time you drink over the course of a month. Track your progress. Note the success or lack thereof. Be prepared to take more action, should this not be effective in making a difference in your relationship with alcohol.”
With that in mind, don’t overstate the impact of zebra striping.
“While it is great if people are trying to limit their alcohol intake, it should not be confused with overall wellness as abstinence is the most healthy,” Kelman said. “It would be interesting to see if more alcohol is consumed over the course of an event due to the zebra striping and loss of a buzz. My hunch says yes. It may be better to come up with a strategy around limiting the number of drinks in total whether you are zebra striping or not.”