More people are alternating alcoholic and alcohol-free drinks to improve sleep, energy and recovery without giving up nights out. Here’s why experts say it works
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Drinking often feels like an unavoidable part of summer; BBQs, festivals, pub gardens, the world cup – if the sun’s out, chances are a pint doesn’t feel far behind. But things are starting to change: hence the rise of ‘zebra striping’.
Many of us are becoming increasingly aware of the negative side of alcohol and starting to question whether it’s actually helping us feel our best. And while it can feel hard to know where to start when it comes to cutting back, the reality is that there’s many ways to drink less while still enjoying yourself.
“More and more men are taking a closer look at the role alcohol plays in their lives and asking whether it’s helping them feel and perform at their best or taking more than it gives,” says Dr Richard Piper, CEO of Alcohol Change UK.
In fact, according to the latest Health Survey for England, the proportion of men who report not drinking alcohol has risen from 17% to 22% between 2022 and 2024, while the percentage drinking above the UK’s low-risk guideline of 14 units per week has fallen from 32% to 27%.
“From hangovers, disrupted sleep and sluggish mornings to the impact on their fitness, recovery, mood, finances, relationships and energy levels, many are recognising that the downsides outweigh the benefits and deciding to make a change.”
One approach gaining popularity is something called ‘zebra striping’ – a simple trend that could help you enjoy a night out while drinking significantly less. We got the lowdown on the new fad – and found out how it could benefit you:
So what exactly is zebra striping?
The Zebra striping trend is when we alternate alcoholic drinks with alcohol-free or low-alcohol alternatives. “Whether we’re at a summer BBQ, watching sport with friends or on a night out, it can help us pace ourselves a little better and, obviously, halve the total amount of alcohol we’re consuming while still having a great tasting drink in our hand,” explains Piper.
Unlike going completely alcohol-free, zebra striping offers a middle ground that feels realistic for many people – meaning you can still enjoy the social side of drinking without quite so much of the next-day fallout.
“It’s a simple and practical method to help us prevent a couple of drinks turning into several more, slowing the pace of our drinking, and helping us stay clearer headed for longer,” Piper explains.
Why are more people trying it?
The rise of the zebra striping trend mirrors a much bigger shift in how people think about alcohol. “Many of those cutting back on alcohol or going alcohol-free are doing so not because they feel they have to, but because they want to get more out of life,” says Piper.
“They’re connecting the dots between the alcohol they drink and their health, wellbeing and quality of life and looking to unlock benefits like better sleep, more energy and fitness gains.”
Recent research from alcohol free brand Lucky Saint suggests this moderation mindset is becoming increasingly mainstream. Its 2025 Low & No report found that 76% of UK adults are actively trying to moderate their alcohol intake, while one in three people now zebra stripe during a single social occasion.
And the motivation isn’t necessarily about giving something up. For many, it’s about getting something back!
The hack for active lifestyles:
It isn’t a coincidence that zebra striping has become more popular alongside the improvement in alcohol-free alternatives. Gone are the days when your only option was a sugary soft drink or water – not exactly a treat!
Now brands are even targeting active consumers; one newcomer is Outd00r Brewing, a 0.0% beer brand backed by HEINEKEN UK. Its alcohol-free lagers contain added electrolytes, magnesium and vitamin C, aiming to bridge the gap between post-workout recovery and socialising for those who still enjoy the ritual of sharing a beer after exercise, without wanting the effects of alcohol.
As Katie Park, Head of Beyond Beer at HEINEKEN UK, puts it: “As more people exercise, they desire to have a drink to enjoy afterwards. Outd00r Brewing is a 0.0 beer, crafted for after, that bridges the gap between wellness and socialising.”
For anyone trying zebra striping, having genuinely appealing alcohol-free options available can make sticking to the plan far easier.
Summer of the zebra!
As we know, the hot weather can make it particularly difficult to cut back when those pub gardens are so bustling and luring. “To some people, alcohol can feel inescapable during summer,” says Piper.
“That’s because alcohol has been cleverly positioned through slick advertising and sponsorship at the centre of summer activities, from BBQs, holidays, festivals and sporting events to meeting friends in the sunshine.”
But Piper believes the connection between sunshine and alcohol is often overstated. “The truth is that alcohol is not essential to enjoying summer. More and more people are waking up to the fact that summer itself is the fun bit, without needing the alcohol.”
And zebra striping can even be useful during these ever hotter summers. “It’s also important to note, given the current extremely hot weather, that alternating between alcohol and alcohol-free drinks, including water, helps us stay more hydrated and makes it easier to stay in control of our drinking,” adds Piper.
So, if you’ve been thinking about drinking less but don’t fancy going fully sober, zebra striping offers a refreshingly low-pressure starting point. And according to Piper, even modest reductions can make a meaningful difference.
“The benefits of cutting down or stopping drinking often arrive faster than people expect,” he says. “Better sleep, more energy, improved mood and less groggy mornings can appear within weeks.”
If you or someone you know is struggling with alcohol, please find a full list of support services, groups and networks available on Alcohol Change’s website, just visit Get help now | Alcohol Change UK for more information
