Experts Weigh In on Zebra Striping and Alcohol-Related Health Risks

Zebra striping and damp drinking can reduce short-term health risks associated with alcohol. Still, it's unclear whether these mindful drinking trends can lower long-term risks of health conditions linked to alcohol use, such as cancer.

Whether it's hanging out with friends, club hopping, or pub crawling, social gatherings often involve drinking alcohol. While tipping a few back and having a good time is common practice in the social scene, recent data shows that Gen Z and Millennials are choosing to drink less than previous generations.

For example, a 2023 Gallup poll found that 52% of young adults in the United States are concerned that moderate drinking is unhealthy, up from 34% five years ago.

This increased awareness of the health impacts of drinking has translated to lower alcohol consumption among people in this age group, as the poll showed that 62% of adults under 35 report drinking alcohol, down from 72% of adults twenty years ago.

Moreover, 18–34-year-old adults surveyed said the average number of alcoholic drinks they consumed in the past week was 3.6 from 2021 to 2023. From 2001 to 2003, that number was 5.2 drinks per week.

As health concerns over alcohol increase and views on alcohol consumption change, mindful drinking trends such as zebra striping and damp drinking have gained traction among young adults. While these methods can reduce the risk of experiencing a hangover, can they also lower the risk of cancer and other alcohol-related health conditions?

Health risks associated with alcohol use

Alcohol consumption can increase the risks of several health conditions, including heart or liver disease, stroke, and digestive disorders. Moreover, the U.S. Surgeon General recently released an advisory to inform the public of the links between alcohol use and at least seven different types of cancer, including throat, breast, and colorectal cancer.

The advisory warns that alcohol consumption is the third leading preventable cause of cancer in the U.S., after tobacco and obesity, and contributes to nearly 100,000 cancer cases and around 20,000 cancer deaths each year.

Sylvie Stacy, MD, MPH, a physician, addiction health specialist, and medical officer at Rehab.com, tells WellnessPulse that in addition to cancer, alcohol can impact well-being in other ways.

"It can weaken your immune system, disrupt sleep, and worsen mental health issues like depression and anxiety. Heavy drinking raises your risk of heart disease and stroke. Also, you can become addicted to alcohol. That adds a whole other level of risk [as] addiction interferes with major parts of your life like relationships, work, and finances," Stacy explains.

What are zebra striping and damp drinking?

In simple terms, zebra striping is the practice of alternating between alcoholic and non-alcoholic drinks, and damp drinking reduces alcohol intake without cutting it out entirely. The goal of these trendy drinking hacks is to reduce the risk of intoxication while socializing at a pub, bar, or other venue where alcohol use is the norm.

Overall, zebra striping and damp drinking may help reduce alcohol intake and can be a way to enjoy social events without drinking excessively. Since boozy cocktails can be expensive, alternating alcoholic and non-alcoholic drinks can save money.

In addition, people who zebra-stripe drinks may consume fewer calories and stay more hydrated on a night out than those who strictly drink alcoholic beverages.

Zebra striping's impact on alcohol-related health risks

Research has shown that depending on how much a person usually drinks, drinking less may help mitigate the health impacts associated with alcohol use.

For example, a 2024 study suggests that heavy drinkers who reduce alcohol intake to a mild to moderate level may lower their risk of experiencing a significant cardiovascular event by 23%.

According to the study, heavy drinking is defined as more than four drinks per day or more than 14 drinks per week for men and more than three drinks per day or more than seven drinks per week for women.

Moreover, recent research revealed that 16,800 out of 20,216 alcohol-related cancer deaths from 2020 to 2021 could have been prevented if adults who drank alcohol in excess reduced their consumption to meet U.S. Dietary Guideline recommendations of either abstaining from alcohol or consuming no more than two drinks for men or one drink for women per day.

Still, experts have varying opinions on whether zebra striping or damp drinking can reduce the known health impacts of alcohol consumption.

Jasleen Salwan, MD, MPH, FASAM, a physician specializing in internal medicine and addiction medicine at Start Your Recovery, tells WellnessPulse that while reducing alcohol consumption via zebra striping or damp drinking has the potential to lower risks of short-term harm such as alcohol poisoning, hangovers, and disturbed sleep, the benefits may stop there.

The strategies are likely to be of no benefit in providing protection against long-term ill effects such as cancer since any [..] consumption is a risk. The biggest problem is that alcohol itself, even at moderate levels of drinking, is a Group 1 carcinogen, according to the World Health Organization, and this translates directly into raising the risk of specific cancers.

Jasleen Salwan, MD

Salwan notes that reducing the quantity of alcohol consumed will reduce short-term harm, but any amount of drinking subjects the body to the dangers of acetaldehyde, the poisonous by-product of alcohol, which can harm DNA and raise the risk of cancer.

However, Stacy says that cutting back on alcohol can lower the risk of alcohol-related health conditions, regardless of the strategy used.

"Your actual risk, though, depends on how much you drink to begin with, how long you've been drinking at that level, and the extent to which you cut back," Stacy adds. "That said, really, the safest amount of alcohol is none. If someone wants to fully eliminate the health risks of alcohol, they need to stop drinking."

Advice for people contemplating zebra striping

For some, zebra striping or damp drinking is a strategy to avoid the unpleasant consequences of consuming too much alcohol, such as hangovers. While others may want to reduce alcohol intake for health-related reasons.

Salwan says that if reducing alcohol-related health impacts is the objective, the best practice is to not drink or refrain from drinking as much as possible.

"However, if drinking is desirable, behaviors such as damp drinking or zebra striping can divert from excessive drinking, promote sleep, and minimize short-term health hazards," Salwan suggests.

Stacy argues that damp drinking is not a trend. Instead, it's a lasting shift in how people think about alcohol. In her practice, she sees more patients with problematic alcohol use who want to reduce alcohol intake rather than cut it out altogether.

With regard to zebra striping in particular, my advice is to be cautious and be honest with yourself about how much you are drinking over the course of an event or an evening. You can definitely become intoxicated even if you have a glass of water between alcoholic drinks. And you can definitely drink enough to increase your risk of [alcohol-related] health effects.

Sylvie Stacy, MD

Zebra striping is not the solution

Chris Schenewerk, MD, a healthcare provider and author of My Walk Through Hell, a book detailing his personal experience with alcohol use disorder (AUD), tells WellnessPulse that he or anyone else knows if zebra striping and similar trends are safe practices to reduce the risks associated with alcohol.

Schenewerk believes zebra striping can help a person without AUD stay hydrated, keep alcohol consumption within a moderate range, and enjoy social situations without becoming inebriated.

"However, for an alcoholic, and trust me, I have tried it, it does not work and will not prevent making an unhealthy relationship with alcohol even more harmful," Schenewerk warns.

He suggests that if a person wants to use zebra striping or similar methods because they believe they are drinking too much, a little self-reflection might be in order.

First, find out why you are drinking too much […] Figure that part out first before you try to adjust the alcohol because likely you will find out, like I did, that alcohol isn't the problem, I am the problem. I just used alcohol as an excuse, as a symptom of my disease.

Chris Schenewerk, MD

Schenewerk says that regarding excessive alcohol use, there is a clear line in the sand.

"Once somebody starts daily drinking and especially over two drinks a day, addiction is already there or at least around the corner," he explains.

Instead of adopting mindful drinking strategies, Schenewerk suggests that the best course of action for someone who thinks they may have AUD is to seek help by first visiting their doctor and then considering attending a local Alcoholics Anonymous (AA) meeting.

The verdict

While research suggests that drinking less may reduce the risks of cancer, heart events, and other conditions linked to alcohol, experts say that overall, it's best to avoid drinking altogether.

Still, for people without AUD who want to enjoy cocktails with friends, mindful drinking practices like zebra striping can help lower alcohol intake and reduce the short-term risks of drinking too much, like hangovers and disrupted sleep.

However, the zebra striping or damp drinking trend is not a solution for individuals with AUD. Instead, people who think they may be drinking too much or question whether their alcohol use is becoming a problem should consider making an appointment with their healthcare provider for appropriate diagnosis and treatment.