Scientists Back Gen Z’s Zebra Striping Trend

For years, people have experimented with unusual remedies to avoid hangovers, from pickle juice shots to homemade tricks. Now, a social media trend known as “zebra striping” is attracting attention — and researchers say there may be real science behind it.

Zebra striping involves alternating alcoholic drinks with non-alcoholic ones throughout the night. For example, someone drinking wine might follow each glass with sparkling water before ordering another alcoholic beverage. Fans of the method say it helps them enjoy social occasions while drinking less and staying hydrated.

The trend has become increasingly popular in the UK. According to market research from KAM Insights, around 34 per cent of adults say they have tried zebra striping.

Psychologists Cathy Montgomery and Abi Rose of Liverpool John Moores University describe the approach as an effective “pacing strategy,” though they caution that its success depends on drinking less overall.

The body processes alcohol slowly, metabolising roughly one standard UK unit per hour. Drinking faster than this causes blood alcohol concentration (BAC) to rise, increasing intoxication and making hangovers more likely.

By alternating alcoholic drinks with alcohol-free options, zebra striping naturally slows the pace of consumption. Researchers say this can lower peak BAC levels and often reduces the total amount of alcohol consumed during a night out.

Hydration is another key benefit. Because alcohol acts as a diuretic, it increases urination and can lead to dehydration and electrolyte imbalance — common contributors to hangover symptoms. Adding water or other alcohol-free drinks into the mix may help lessen these effects.

Experts also highlight the social side of the trend. Carrying a drink, even a non-alcoholic one, may reduce pressure to continue drinking in social settings where alcohol is often expected.

However, researchers stress that zebra striping is not a guaranteed hangover cure. If people compensate by drinking stronger beverages or extending their night out, any benefits may quickly disappear.

While results vary from person to person, scientists say zebra striping offers a practical and potentially healthier way to manage alcohol intake without missing out on social occasions