Can ‘Zebra Striping’ Help You Drink Less? Here’s What Doctors—and Bartenders—Think of the Viral Trend

Each generation has their own take on drinking culture, and Gen Z is no different. In fact, the younger generation is actually drinking less alcohol than the generations before them. According to a 2023 Gallup Poll, 38% of adults under 35 say they don’t really drink, a 10% increase from those numbers two decades ago. That trend has brought a new wave of popularity to non-alcoholic drinks and mocktails, which now grace the menus of even the coolest cocktail bars. Xander Jones, manager of Etch in Nashville, Tennessee, has seen a big change. “A couple of years ago, I’d get a couple of guests asking for non-alcoholic beers every few months, but now it’s pretty much expected that you have a few non-alcoholic options on your menu, and many guests are looking for de-alcoholized wines and fun ‘fauxtails,'” he says. Which makes sense, because even people who do drink tend to drink less or alternate in some non-alcoholic options. This mixed trend in drinking is meant to help people drink less, and it’s called zebra striping.

What Is Zebra Striping?

Despite the name, this has nothing to do with wearing animal prints or going on some sort of fun safari. It’s a trend where people will alternate drinking alcoholic and non-alcoholic beverages when they’re out socializing (get it? going back and forth between two things, stripes!). People do this for a few reasons, but the main one is to moderate alcohol intake while still feeling like you’re living it up on your night out. “It seems to be gaining popularity, particularly among younger generations, who appear to be more mindful about their alcohol intake and overall health,” says dietitian Carolina Schneider, MS, RD.

MariElena Raya, co-owner of cocktail mixer brand Bittermilk Bottling Co., agrees. “Many people are looking for ways to enjoy social settings without overindulging, and there is an increasing demand for healthy, creative, and flavorful non-alcoholic options that fit into this lifestyle,” she says.

How Does It Work?

People will often do this with a 1:1 ratio—drinking one alcoholic beverage, then a non-alcoholic beverage (mocktails, sparkling water, NA beer, you name it). This can also help keep you hydrated and avoid that horrible hangover feeling the next morning. “I think of it as a more enduring successor to the ‘sober curious’ movement; it doesn’t prescribe absolute temperance, but it encourages guests to be more conscious of how much they’re consuming,” says Jones.

What Are the Benefits?

“While it’s absolutely possible to enjoy alcohol in moderation and still maintain good health, it’s no secret that alcohol isn’t particularly beneficial,” says Schneider. Zebra striping can help you in a few ways:

It also has some aesthetic benefits. “Non-alcoholic drinks provide an opportunity to experiment with flavors that can complement or cleanse the palate between more intense alcoholic beverages,” says Raya. “This is especially valuable when consuming smoky, spicy, or peaty drinks, where a lighter option can refresh the taste buds but also help you to not overpower the lingering flavor in your mouth of a nice cocktail that you may have just consumed.”

Dare to Pair

Raya and Jones both recommend applying a cooking technique called “bridging” to your drink orders, where you connect the flavors of the two beverages. Jones likes the idea of switching the alcoholic and non-alcoholic versions of cocktails. Their suggested pairings include:

• Gin and tonic, followed by an NA cucumber mojito
• Manhattan, followed by a cranberry juice, lime, and sparkling water mixture
• White negroni, followed by an NA version using an NA amaro instead of Campari

Keep in Mind

This trend isn’t for everyone, notes Schneider. Abstaining from alcohol altogether is still the best bet for individuals with liver disease or a history of alcohol use disorder. “But for social or moderate drinkers looking to cut back without feeling restricted, it’s a practical and sustainable option,” she says.