Sober Curious: Its Health Benefits, Effects on Dating and Gen Z’s Impact

Excessive alcohol use leads to around 178,000 deaths each year in the US, according to the Centers for Disease Control and Prevention. Such an alarming statistic might make anyone rethink their drinking habits, and Gen Z is already leading this shift. With the sober-curious movement offering a new approach to lifestyle and wellness, it’s reshaping long-standing traditions and beliefs — specifically attitudes about alcohol’s role in our personal lives and dating preferences. 

But what is sober curious, and can adopting this lifestyle really enhance your overall well-being?

What is sober curious? 

Introduced by author Ruby Warrington, the concept of sober curiosity encourages people to examine their drinking habits and explore life with less alcohol. Drinking has traditionally been used to unwind, celebrate or cope with stress, but the sober-curious movement challenges these ancient associations with alcohol. 

“Sober curious means you are not 100% alcohol-free, but you are interested in exploring a lifestyle where alcohol is not the center of attention,” said Hilary Sheinbaum, a dry lifestyle expert and author of The Dry Challenge and Going Dry: A Workbook. “You might drink on occasion, but you’re drinking less.”

Sheinbaum’s dry journey began with a bet in 2017 when she and a close friend challenged each other to complete Dry January. The winner would get to choose a lavish dinner spot in New York. Initially skeptical due to alcohol’s deep roots in her journalism career and social life, she found that the month-long experiment transformed her life dramatically. 

Since realizing how abstaining from alcohol can boost well-being, personal growth and perspective, Sheinbaum has been guiding others, including Gen Z, toward a life with less alcohol.

Why Gen Z is growing up sober curious

Gen Z approaches life with more of a focus on health and well-being compared to previous generations, and drinking less aligns with their values of maintaining physical and mental wellness while seeking a more balanced and intentional lifestyle.

Like millennials, who, according to a 2020 American Heart Association and American Diabetes Association survey, are worried about the impact their health may have on their ability to experience life fully, Gen Z also shares this concern. In fact, the survey found that Gen Z participants (specifically, 75% of them) were most concerned about their health preventing them from living life to the fullest.

A 2024 survey from NCSolutions reinforces Gen Zers’ prioritization of their health, reporting that they are cutting back on drinking primarily to enhance their physical and mental health, make lifestyle changes, lose weight and save money. Overall, 41% of participants from all generations stated they are trying to drink less in 2024. This percentage was much higher for Gen Z, as 60% of respondents from this generation said they plan to drink less this year. 

Sober-curious dating

Being sober curious may also affect how a person approaches dating by influencing their choice of partner and the types of dates they prefer, as they seek connections with those who respect their lifestyle and enjoy activities that don’t revolve around alcohol.

In a 2023 press release, Mark Van Ryswyk, chief product officer at Tinder, explained that a suite of new features on the dating app was a result of the new generation of daters who seek “authentic connections formed through shared interests and common causes and have no time for the ‘game-playing’ of previous generations. They want to portray their true authentic selves and expect the same in return.”

This Tinder update included basic info tags, which allow users to include important information about themselves, including drinking habits.

A Bumble study also found that since the pandemic, many users have altered their drinking habits, with 25% of US adults drinking less than before, leading to a shift in dating preferences. As a result, 34% of Bumble users now prefer “dry dates,” or dates that don’t involve alcohol. This may require some creativity, depending on where you live. 

“Think outside the box and plan things that aren’t going to a bar. Eventually, that person is going to be involved in parts of your life that don’t involve drinking, so I think it is about incorporating things that you enjoy and bringing that person in,” said Sheinbaum. “And if you’re going to the bar, check the menus in advance.”

She recommends that sober-curious daters use the app Better Without, which lists bars and restaurants that offer nonalcoholic options.

The rise of alcohol alternatives

The growing popularity of drinks marketed as alcohol alternatives reflects a growing shift towards mindful drinking and wellness. A recent NIQ generational consumer study also revealed that Gen Z has greatly contributed to the rise of nonalcoholic drinks. These alcohol-free options offer diverse flavors and benefits without intoxication, helping Gen Z navigate social pressures and avoid feeling left out while maintaining their commitment to a healthy lifestyle.

Alcohol alternatives

Mocktails: Mocktails, or alcohol-free cocktails, mimic the creativity, flavors and presentation of traditional cocktails. Sometimes, they contain nonalcoholic spirits and juice, soda, bitters and other ingredients. 

Nonalcoholic wine: The winemaking process entails crushing and fermenting grapes. It offers diverse flavors and aromas, ranging from crisp whites to bold reds. Nonalcoholic wines can replicate these aromas and flavors, providing similar-tasting experiences without the alcohol. 

Nonalcoholic beer: Nonalcoholic beer tastes similar to regular beer but contains significantly less alcohol, often marketed as 0.0% alcohol by volume. In the US, it can legally contain up to 0.5% ABV. Nonalcoholic beer is typically made by removing alcohol from regular beer, with some varieties being completely alcohol-free. 

Kombucha: Kombucha is a fermented green or black tea that contains probiotics for potential digestive health benefits. It’s available in various flavors and can be a refreshing, low-calorie alternative to sugary, alcoholic drinks for those who don’t mind its tanginess and mild sweetness. Due to its fermentation process, kombucha contains a small amount of alcohol, generally less than 0.5% ABV.

CBD drinks: CBD drinks are infused with cannabidiol, a nonpsychoactive compound derived from cannabis. They come in various forms, such as teas and sparkling waters, targeting wellness and calmness. According to a 2019 study, cannabidiol may reduce anxiety and support better sleep. It may also have potential anti-inflammatory effects that could aid in chronic pain; however, more research is needed. 

Benefits of not drinking alcohol 

Choosing not to drink alcohol can lead to numerous benefits across various aspects of your life. From better physical and mental health to financial savings, the advantages are significant. 

Here are some of the benefits of not drinking alcohol: 

• Improved physical health: Reduces risk of liver disease, heart problems and certain cancers.
• Better mental health: Decreases risk of depression and anxiety and improves overall mood stability.
• Enhanced sleep quality: Alcohol can disrupt your sleep, but quitting promotes more restful and uninterrupted sleep.
• Increased energy and productivity: Boosts energy levels and cognitive function.
• Weight management: Helps maintain a healthy weight by avoiding empty calories.
• Financial savings: Reduces spending on alcohol and related expenses.

Sheinbaum can attest to the positive impact of consuming less alcohol. “I felt amazing. My skin was clearer, my bank account was fuller, my sleep was better. I just felt healthier,” she said, recalling how she felt after her first Dry January. 

The future of the sober-curious movement 

The sober-curious movement is likely to gain momentum if more people seek healthier lifestyles and reevaluate their relationship with alcohol. As of this year, 41% of Americans are making the effort to drink less, with Gen Z and millennials making up a large portion of that percentage. 

“Alcohol isn’t going anywhere, but as time goes on, I think people will be more open to trying nonalcoholic beverages if they haven’t already, and I think they’ll be more open to not drinking at functions and celebrations,” Sheinebaum said.

She encourages anyone considering this lifestyle to start by taking on a challenge with a friend, much like her own experience. “I always say there is strength in numbers. Recruit a friend. Even taking it a step further and making a bet if that motivates you,” Sheinbaum said. 

Since making the shift to drink less can be challenging, as alcohol is deeply ingrained in many aspects of daily life, it’s important to approach the process with patience and self-compassion.

“Be kind to yourself during the whole process,” Sheinbaum said. “We’ve become accustomed to alcohol being present everywhere, so you start to realize how often you’re offered a drink or how often it’s available. If you have a drink, that’s OK. Continue on your sober-curious journey the next day.”