With ‘damp drinking’ and ‘zebra striping’, Gen Z are embracing moderation – not abstinence – from alcohol

Fewer young Australians are drinking. And when they do drink, they are drinking less and less often than previous generations at the same age.

It’s a trend happening all around the world.

The proportion of young people who drink infrequently is growing in the long term. In 2001, 13.6% of Australians aged 18–24 drank less than once a month. That’s since increased to 20%, or one in five.

The proportion of young people who’ve never consumed a full glass of alcohol has also more than doubled since 2001, from 7.5% to 16.3%.

But for many, abstinence is not necessarily the goal. An interest in mindful drinking means trends that encourage moderation – including “zebra striping” and “damp drinking” – have taken off on social media.

So, what are these strategies for cutting down? And are they really something new?

What is ‘zebra striping’?

“Zebra striping” means alternating between alcoholic and non-alcoholic drinks. It effectively halves alcohol consumption for most people. This reduces the risk of intoxication because it gives your body time to process the alcohol.

The term is new but the concept of alternating drinks has long been a cornerstone of harm-reduction strategies.

A UK study commissioned by a zero-alcohol beer brand found that 25% of pub goers alternate between alcoholic and non-alcoholic beer. While commercial research like this requires cautious interpretation, it does highlight a growing appetite for moderation.

Is it different to ‘damp drinking’?

The rise of “damp drinking” is another shift from all-or-nothing approaches to alcohol. In a recent survey, close to 40% of drinkers want to drink less compared to 6.5% who say they want to quit altogether.

Going “damp” – rather than completely “dry” – means reducing alcohol without cutting it out altogether.

Having a drink is reserved for special occasions, but generally doesn’t feature in everyday life. This is also known as being “99% sober”.

It’s an approach that resonates with many young people who are “sober curious”, but do not want to completely abstain from alcohol.

Moderation can be a sustainable strategy for people who are not dependent on alcohol. Sometimes even people who were dependent can achieve moderation, usually after a period of abstinence. In the past, the consensus was that people who were dependent on alcohol should only aim for complete abstinence.

Strict sobriety goals can increase risk of relapse. This is referred to as the abstinence violation effect, which can sometimes lead to a cycle of binge drinking and guilt when people feel they’ve failed.

Moderation strategies, such as damp drinking or zebra striping, are more likely to foster self-compassion and gradual change.

So what’s behind this cultural shift?

In part, popular wellness trends have promoted alcohol-free living as a positive and aspirational lifestyle.

But health concerns are only part of the answer.

Young people especially face increasing social and economic pressures, and may be more focused on professional and personal growth than previous generations.

Studies show many view excessive drinking – and accompanying anxiety and hangovers – as incompatible with their ambitions and desire to stay in control.

Read more: Why do I get so anxious after drinking? Here's the science behind 'hangxiety'

Adding to this, social media can make what you do more visible to others – and serve as a permanent record. So some young people are more careful with behaviours that might lead to regret.

The increasing availability of better-tasting zero-alcohol drinks helps, too.

Zero-alcohol beer and wine, and mocktails, offer a way to participate socially without the drawbacks of alcohol consumption. These alternatives have reduced the stigma once associated with abstaining or drinking less in social settings.

This shift is also underpinned by a changing narrative around alcohol. Unlike older generations who often associated drinking with celebration and bonding, younger people are more likely to question the role of alcohol in their lives.

Binge drinking, once seen as a rite of passage, simply may not be as “cool” anymore.

Finding support for change

Given the health risks associated with drinking, such as cancer, liver disease and mental health issues, it’s great news more young people are reducing their drinking.

But four in ten young people (42%) are still consuming alcohol at risky levels.

The Australian national alcohol guidelines try to balance the social benefits and the health risks of drinking.

If you drink within the guidelines – no more than ten drinks a week and no more than four in any one day – you have a one in 100 chance of dying from an alcohol- related illness like cancer or heart disease.

If you drink above those guidelines the risk of these issues exponentially increases.

If you are looking to change your relationship with alcohol, self-reflection is a vital first step. Key questions to consider include:

• is alcohol negatively impacting my health, relationships or work?• do I struggle to enjoy social occasions without drinking?

Alcohol and other drug support organisations such as Hello Sunday Morning and Smart Recovery offer free, evidence-based, digital support and resources for people looking to change their drinking.

These services emphasise harm reduction and self-compassion, encouraging individuals to set realistic goals and achieve lasting change.