Zebra striping: this is the anti-hangover trend

I had to look it up too: zebra striping. Well, it is really the drinking trend of the moment and exactly what you (and your hangover-sensitive head) need. No, it has nothing to do with fashion – although it sounds like a look from Victoria Beckham in the 2000s. What it does have to do with? A delicious Malibu-cola. Uuuhm, yes. Let me explain that better: zebra striping is alternating alcoholic and non-alcoholic drinks. Think black and white – hence the name. But why do people engage in zebra striping? And more importantly: why should you do it too?

What is zebra striping exactly?

Let's start at the beginning, a little explanation for all the zebra newbies. Zebra striping – sometimes also called zebra drinking – is the pattern where you take a non-alcoholic alternative after each alcoholic drink. So: a prosecco, then a sparkling water. A gin and tonic, then a tonic without gin – you get it. Just like the black and white stripes of a zebra, this drinking style creates rhythm and balance. Your social battery doesn't run out after five drinks and you can forget about that hangover. And the best part? It doesn't feel like giving up. You still drink along, you just toast happily with your mocktail in hand – and you are the only one in your friend group who doesn't crawl through your Sunday the next day.

Why zebra striping suddenly became so popular

What? So popular? Check: In the United Kingdom, zebra striping has been booming for a while. According to Drinkaware 25% of adult drinkers now use this tactic when going out. And among young people aged 18 to 24, no less than 78% say they regularly combine alcohol with a cola in between.

What makes this trend a bit easier? Alcohol-free drinks are no longer a punishment. There is so much more than a sparkling water or a boring Fanta: there are mocktails that are so delicious that you forget there is no rum in it. And we shouldn't forget all those special juices and the hundred flavors of iced tea either.

Zebra striping: A hangover-free morning

Okay, so you drink less. But that doesn't mean you have less fun – quite the opposite. If you notice that the party is just a bit too boring and you need a bit more alcohol? Ssst, then just order a round of 2x what has alcohol. No one needs to know that there is Bacardi in your cola. But seriously and back to the basics: Your evening becomes more fun without that moment when you suddenly get emotional or end up in a wrong discussion with the person from the snack bar about your cold frikandel speciaal. Less drama, more fun.

And about that hangover: you stay hydrated, so you are less likely to suffer from dizziness or headaches. This means you sleep better (alcohol disrupts your REM sleep). Do you have trouble sleeping and getting up anyway? Read this article about an app that can help you with that.

Oh yes, and: your wallet will benefit (a spa red doesn't cost €14). Bonus: you avoid embarrassing WhatsApp messages to your ex or your boss. And that is also worth something, believe me – your morning after self will thank you.

Where zebra striping started

Next up: where zebra striping was born: although it sounds like a Pinterest-worthy wellness trend nowadays, the idea behind zebra striping is not new. As The Guardian beautifully puts it: it is something people have been doing for years, it just has a catchy name now. The term itself became popular in the UK in the lead-up to the holidays. Especially around Christmas, when people crave social coziness without the hangover or reputational damage (you know what I mean), the need for a smarter drinking tactic grew. Et voilà: zebra striping was born.

What you often hear in this context? Mindful drinking, intuitive drinking, and the damp lifestyle – a TikTok favorite where you drink in moderation without having to go completely into dry January mode. Are you participating in Dry January next year? Then read here for good tips.

This is how zebra striping works

Time for practice. And no, I won't make it as exciting as your practical exam for your car. But do pay attention. Because yes, zebra striping sounds good on paper, but how do you do that when your whole group of friends gets wasted every Saturday night?

1. Make a plan.
Decide in advance how much alcohol you want to drink. Two drinks? Fine. Twelve? That's also completely fine – you know best what works for you. Also determine right away which non-alcoholic options you like. Think: tonic with lime, a good kombucha, or a fancy virgin mojito.

2. Alternate consistently.
After each alcoholic drink, follow it with something non-alcoholic. Simple. I've said this ten times already, but well… it needs to be in the step-by-step plan. Sometimes you can forget whether you've just had alcohol or not, so a tip: keep track of your ordered drinks in your notes. Forgotten? No problemo, check your bank account. Did €12 go out? Yes, then you just ordered something with alcohol.

3. Don't be afraid to say ‘no’.
It's 2025. No one is surprised anymore by someone ordering water between the wine. On the contrary, it just makes you that one cool friend who has her life together.