A social media trend dubbed 'zebra striping' is gaining traction in the UK, with users on Instagram and other platforms promoting a simple routine: alternate every alcoholic drink with a non-alcoholic one. According to researchers from Liverpool John Moores University, the method can reduce hangovers—but only under specific conditions, and with important caveats.

The 34% stat: How widespread is zebra striping?

Market insights from KAM Insights suggest that zebra striping is on the rise in the UK, with 34 per cent of adults reporting they have tried the technique, as cited in the original report. The trend has been fueled by lifestyle-oriented Instagram posts, including one that opens with “POV: you’ve got a 7pm girls dinner at Soho House, 9am reformer pilates, and a child who respects neither. Zebra stripe.” The statistic underscores a growing cultural shift toward mindful drinking, but also raises questions about whether the trend is being adopted correctly to achieve its intended benefits.

Liverpool John Moores University’s verdict: It works, but only if you don’t compensate

Psychologists Cathy Montgomery and Abi Rose from Liverpool John Moores University, writing in The Conversation, affirm that zebra striping is a “useful pacing strategy.” The human body metabolizes alcohol at roughly one standard UK unit per hour, they explain. By slowing down consumption, zebra striping lowers peak blood alcohol concentration (BAC) and reduces total alcohol intake. “Zebra striping can reduce hangovers if it leads you to drink less overall,” the researchers note. however, they add a critical caveat: “if you compensate for zebra striping by extending your night out or drinking stronger drinks, the benefits quickly disappear.” The method also helps offset dehydration, since alcohol is a diuretic—alternating with water or soft drinks can alleviate thirst, dizziness, and headaches linked to hangovers, according to the researchers.

The carbonation catch: Why sparkling water may not be the best choice

A nuance that may surprise many zebra stripers is the recommendation to avoid carbonated non-alcoholic drinks.. Montgomery and Rose advise that carbonated beverages speed up alcohol absorption into the bloodstream . “Fizzy soft drinks won’t get you more drunk overall, but they may make you drunk faster,” they caution. The bubbles increase pressure in the stomach and force alcohol into the small intestine, raising BAC more rapidly. For those intending to use sparkling water as their non-alcoholic alternative, the pacing benefit could be partially undermined by a faster onset of intoxication. The researchers recommend uncarbonated options to maximize the method’s effectiveness.

What’s still unknown: Does zebra striping change drinking culture or just repackage moderation?

The trend raises several open questions not fully addressed by the current data. The KAM Insights survey captures self-reported adoption, but does not measure whether users genuinely reduce total alcohol consumption over time or simply feel virtuous while drinking the same amount. The social pressure aspect is acknowledged by the researchers—“holding a drink can reduce social pressure to keep drinking”—but it remains unclear whether zebra striping leads to lasting behavior change or is just a temporary viral fad. Additionally, the report notes that 34 per cent have tried it, but not how often or with what outcomes. Future research could explore whether the technique is more effective in specific social settings or for certain demographics, and whether it inadvertently encourages longer drinking sessions under the guise of moderation.