Why we don't recommend using zero-alcohol drinks in recovery

The experts at Ocean Hills don’t recommend using zero-alcohol drinks in recovery.

When people start their sobriety journey, a question that often comes up at Ocean Hills is whether it’s okay to drink alcohol-free or low-alcohol drinks. Supermarkets and bars are full of these products, and they’re often marketed as safe alternatives for people who don’t want to drink. It’s understandable why many people are drawn to them. They look and feel familiar, seem harmless and promise the comfort of a ritual that was once part of daily life. But despite that, the experts at Ocean Hills don’t recommend using zero-alcohol drinks in recovery.

Like podcasts? Listen to the zero-alcohol podcast on the Ocean Hills Addicted to Recovery podcast here.

The drinking mindset behind ‘alcohol-free’

We often meet people who have switched from regular alcohol to zero-alcohol beer or wine before coming into treatment. Recently one client explained that they’d “only” been drinking zero-alcohol beer prior to admission because they’d been asked to stop drinking before admission. However, it turned out they had been drinking zero beer from morning through to night in large quantities.

This example is important because it reveals something deeper than the label on the bottle. It’s about the drinking mindset. Even when the alcohol content is low or technically zero, the intention and behaviour around drinking can mirror old patterns. It can keep someone mentally tied to drinking rituals and in many cases, people can relapse back into drinking alcohol.

If your goal is abstinence, then staying connected to drinking rituals – even through alcohol-free substitutes – can undermine that commitment. Recovery isn’t just about removing alcohol, it’s about changing the relationship with drinking altogether.

Zero-alcohol drinks can be more dangerous than they appear, especially in the early months of recovery when new habits and neural pathways are still forming.

Why we don't recommend using zero-alcohol drinks in recovery

With 0.5% beers or “alcohol-free” wines, the brain still recognises the taste and ritual as alcohol, even if the percentage is low. For many people in early recovery, this can trigger cravings, relapse 'thinking', and old emotional responses. What might start as a ‘safe' substitute can slowly slide into risky territory. And while some people may be able to have an alcohol-free drink occasionally without issue, many find that it keeps them stuck in the mental loop of drinking – or worse, it leads them back to drinking standard alcohol drinks.

Even if the alcohol content is minimal, your brain’s reward system doesn’t always make that distinction. The taste, smell, and ritual of cracking open a beer or sipping a glass of wine can light up the same reward pathways that alcohol once did.

Over time, this can erode the mental clarity and distance that people work so hard to build in recovery. You might not even notice it happening at first – it can be as subtle as romanticising the past, feeling nostalgic or rationalising  that it’s “just one drink”.

That’s why zero-alcohol drinks can be more dangerous than they appear, especially in the early months of recovery when new habits and neural pathways are still forming.

Sparkling water with lemon or other fresh or frozen fruit, juices or homemade mocktails can all feel celebratory without the risk of slipping back into old rituals.

Finding alcohol-free drinks that safely support recovery

The good news is that there are plenty of ways to enjoy drinks and social occasions without slipping back into drinking habits. One helpful strategy is to change the vessel. Instead of using wine glasses or beer bottles, try sparkling water or a fancy mocktail in a different type of glass – something that feels special but doesn’t remind your of old patterns. Many people find that simply choosing a new kind of drink or glass helps shift their mindset. It breaks the mental link between relaxation and alcohol, allowing new, healthier associations to take root.

It’s also okay to keep things simple. Sparkling water with lemon or other fresh or frozen fruit, juices or homemade mocktails can all feel celebratory and special, without the risk of slipping back into old rituals.

Ultimately, the question of whether to drink zero-alcohol beverages isn’t just about percentages. It’s about protecting your recovery. If you’re serious about staying alcohol-free, it’s worth being honest with yourself about whether these drinks keep you too close to the edge.

For many, removing them completely makes the recovery journey clearer, simpler and more sustainable.

Like podcasts? Listen to the zero-alcohol podcast on the Ocean Hills Addicted to Recovery podcast here.

*This award-winning podcast was made with the help of Radio Hawke's Bay.

To find out more about the Ocean Hills programme, phone Elaine on 027 573 7744 or contact the team here.