What is zebra striping and why is it becoming popular?

Zebra striping is when you alternate between alcoholic and non-alcoholic drinks.

Like the black and white stripes of a zebra, this method creates a pattern that helps moderate your drinking. Because of this technique, you’ll find yourself able to still enjoy social occasions that typically involve alcohol.

Why has zebra striping become so popular?

More and more people in the UK are looking for ways to cut back on their drinking without quitting completely. A recent report found that a quarter of drinkers are already using zebra striping when they go out to pubs and bars.⁽¹⁾ With the growing availability of alcohol-free beer, spirits, and mocktails, it’s easier than ever to give zebra striping a go. 

What are the benefits of zebra striping?

1. You drink less without even thinking about it
   Swapping every other drink for a soft drink or alcohol-free alternative naturally reduces how much alcohol you’re having without feeling like you’re missing out in social settings.

2. Say goodbye to hangovers
   Hydrating in between alcoholic drinks means you’re more likely to sleep better and be in an overall better mood the next morning.

3. It's great for mixed groups
   Whether you’re drinking or not, zebra striping makes socialising more inclusive for everyone.

4. More energy, more fun
   Alternating drinks means you’ll be able to enjoy the full night out with your friends, you’ll be more engaged and present.

How to give it a try

If you're considering trying zebra striping, here are some simple ways to give it a go:  

1. Plan ahead: before going out, decide which alcohol-free drinks you;ll enjoy alongside your usual choices.
2. Keep it consistent: after each alcoholic drink, have a water, soft drink, or an alcohol-free alternative. There are so many alcohol-free beers, mocktails, and no-alcohol options that taste just as good! 
3. Set a personal limit: decide how many alcoholic drinks you want to have and stick to your plan. Use the MyDrinkaware app to track your intake and set goals. 
4. Try alcohol-free days too: include drink-free days during the week as well to give your body an extra break. 
5. Make it social: If you're out with friends, get them involved! Suggest zebra striping as a group tactic to moderate drinking while all still having a great time. 

Zebra striping isn’t about cutting alcohol out completely—it’s about finding a balance that works for you while still enjoying a social event.