Sip happens — but you might be able to outdrink the consequences.
A drinking strategy known as “zebra striping” is helping young partiers pace their pours on a night out — and maybe even dodge a hangover the next morning in the process.
But does this trendy tipple tactic actually work? The Post spoke to two nutrition experts to find out.
What is zebra striping?
Zebra striping is when people alternate between alcoholic and non-alcoholic beverages like water or zero-proof beers, Amy Stephens, a sports dietitian for NYU Athletics, told The Post.
“The goal is to reduce the amount of alcohol consumed but still continue to socialize in the same way,” she added.
The name comes from the back-and-forth pattern of drinks — boozy, then not — creating a rhythm that mimics a zebra’s iconic stripes.
While the idea isn’t brand new, it’s galloped into the mainstream thanks to sober-curious Gen Zers. A 2024 study found that in the UK, a quarter of drinkers are “zebra striping,” a number that rises to 78% among 18 to 24-year-olds.
The benefits of pacing your pour
In the whirlwind of a night out, keeping track of your drinks can feel like a booze-fueled guessing game.
“Alternating beverages can help an individual to be more mindful and aware of their intake, which is important when it comes to consuming alcohol safely and in moderation,” Rebecca Ditkoff, a registered dietitian and founder of Nutrition by RD, told The Post.
Stephens agreed, adding that drinking less helps keep your body’s hunger cues in check — making it easier to avoid late-night munchies.
“Drinking fewer empty calories from alcohol will allow for more nutritious calories,” she said. “Drinking less also reduces the risk of dehydration and electrolyte imbalances — especially important in warmer months or if you plan to exercise the next day.”
There’s a mental health perk, too.
“Drinking less can help stabilize your mood, which is especially important for those individuals prone to mood disorders like depression or anxiety,” Stephens said.
The drinking strategy also has social perks.
“Zebra striping allows an individual to participate in lighter social drinking while reducing the risk of overconsumption, which can have its own negative social consequences outside of physical health concerns,” Ditkoff said.
And it’s not just about how you feel at night — it’s about how you are the next morning.
“We know that alcohol is a diuretic and leads to dehydration, and therefore, alternating with water or seltzer can help reduce dehydration and subsequent hangovers,” Ditkoff said.
What’s the risk of too much booze?
“Drinking too much alcohol in a short period can lead to dehydration, electrolyte imbalances, impaired coordination and poor judgment,” Stephens said.
“It also increases the risk of dangerous situations, such as unsafe sexual encounters or driving under the influence. In extreme cases, it can result in alcohol poisoning, blackouts, or memory loss,” she added.
Long-term, the risks are even more sobering.
“Consistently drinking excessive amounts of alcohol can have serious health consequences,” Stephens said. “These include alcohol dependence, liver damage, heart problems, digestive issues like ulcers and pancreatitis and cognitive decline.”
Ditkoff also pointed out that the US Surgeon General issued an advisory in January linking even small amounts of alcohol to increased risk for seven cancers — including breast and colorectal.
In addition to alcohol being a carcinogen, Ditkoff said it can also negatively impact the nervous system and worsen mental health conditions.
“Key takeaway: Abstaining from alcohol is still better than drinking it moderately, but any changes or strategies (such as zebra striping) to reduce an individual’s consumption is certainly a step in the right direction,” she said.
