On a night out, it can be difficult to control the amount of alcohol consumed. Rounds arrive quickly and glasses are often filled before they are empty.
Now, an alcohol consumption trend known as “zebra striping” promises to help reduce the negative effects of alcohol during a convivial evening.
The idea is simple: after having a glass of wine or a beer, opt for a soft drink or a glass of water in the next round, before consuming alcohol again, explain Cathy Montgomery and Abi Rose, professors at Liverpool John Moores University, in an article in .
Recent data suggests that the practice is becoming increasingly popular in the UK, with 34% two adults claiming to have tried the method in 2025. Despite helping to control the rate of consumption, It’s not a miracle cure for a hangover.
By alternating alcoholic drinks with non-alcoholic drinks, the “zebra striping” strategy reduces total alcohol consumption. In addition to reducing the blood alcohol spike, it also tends to reduce the number of alcoholic drinks consumed throughout the night.
Excessive drinking in social contexts is also associated with memory problems and cognitive difficulties. Those who drink excessively in these situations may present changes in inhibitory control, verbal fluency and the ability to shift attention.
There is also a behavioral advantage to this practice. Holding a drink can lessen social pressure to continue drinking, making it easier to moderate your consumption, especially in countries like the UK where alcohol is strongly associated with socializing.
Another frequently cited benefit of “zebra striping” is the hydrationwhich many believe helps avoid a hangover the next day.
The alcohol acts as a diureticthat is, it increases urinary frequency and causes fluid loss. This can contribute to dehydration and electrolyte imbalances.
Alternating alcohol consumption with water or soft drinks should help offset some of this dehydration. As a result, some common hangover symptoms can be mitigated.
However, several studies suggest that although dehydration and a hangover often occur simultaneously, they are not exactly the same thing. Correct only the water balance does not, in itself, prevent the appearance of a hangover.
Another important aspect is the choice of non-alcoholic drink. Carbonated drinks accelerate the absorption of alcohol into the bloodstream, causing blood alcohol levels to rise more quickly. This happens because the gas increases the pressure in the stomach and favors the passage of alcohol into the small intestine.
Finally, “zebra striping” can help reduce hangovers if it leads to less alcohol consumption. By slowing down and increasing the interval between alcoholic drinks, you are likely to drink less.
However, if the strategy is compensated with longer nights or stronger drinks, benefits disappear quickly.
