When I made the decision to drastically cut back on alcohol, I found myself asking a big question: what am I going to drink instead? That question might sound small, but for anyone who’s built habits, memories, and social rituals around drinking, it’s a defining one. I quickly realized that removing alcohol wasn’t just about avoiding something negative; it was about replacing it with something positive. Having a substitute is what made my new lifestyle sustainable. In fact, a recent study in Japan showed that people who replaced alcohol with an alternative drink were 71 percent more likely to stay alcohol-free long term. That insight changed everything for me.

In this post (and in the YouTube video linked here and podcast episode linked here) I’m going to take you through my journey of discovering my favorite alcohol substitutes—kombucha, sparkling water, herbal tea, and non-alcoholic beer. Each of these has played a unique role in helping me maintain social rituals, stay connected, and nourish my body rather than numb it.

The Power of Substitution (Substitution = Sustainability)

Early on, I learned that deciding to stop drinking without having a replacement sets you up for failure. The key to success was finding drinks that gave me a sense of satisfaction, ritual, and enjoyment. For me, substitutes didn’t just fill the physical space of a beverage—they filled the emotional and social one, too. When you’re celebrating, connecting with friends, or relaxing at home, the act of drinking something flavorful and intentional still matters.

The science backs this up. Our brains crave habits, and rituals like drinking are deeply ingrained. The act of holding a glass, taking a sip, and marking the end of a long day is psychologically comforting. Replacing alcohol with something that offers a similar sensory experience—bubbles, taste, or even the simple act of pouring—helps your brain adapt to a new normal without the chemical rollercoaster of ethanol.

Alcohol Substitute #1: Kombucha

My journey toward an alcohol-free lifestyle began when I was 22 or 23, earning my MBA at the University of Denver. My mentor at the time, Peter, worked in the film industry and introduced me to a drink I had never heard of before—kombucha. I can still remember that night at his house when he offered me a raspberry chia kombucha instead of a beer. The tart flavor, light fizz, and texture of the chia seeds were unlike anything I’d tasted before. I loved it.

That night sparked a decade-long relationship with kombucha. It became my go-to beverage in social settings and a key part of my transition away from alcohol. Kombucha gave me the bubbles, complexity, and experience of drinking something “special” without the hangover or self-sabotage that came with alcohol. It also introduced me to the world of probiotics. These live cultures help improve gut health, digestion, and even immunity—benefits that alcohol tends to destroy.

However, kombucha isn’t for everyone. Most brands contain trace amounts of alcohol (usually less than 0.5 percent), which might be off-limits for someone in recovery or pregnant. I always recommend checking labels and choosing brands with minimal sugar. Many kombuchas have added sugars that can offset their benefits. I personally stick to those with less than four grams of added sugar per serving. My favorite brand is Synergy, especially their ginger and raspberry chia flavors.

Alcohol Substitute #2: Sparkling Water

About a decade after kombucha entered my life, I found another staple—sparkling water. I had just finished the Honolulu Marathon, which turned out to be the worst marathon I had ever run. It wasn’t my slowest, but it was the most disappointing. I was heavier than I wanted to be and knew I needed to make changes. As I worked to lose thirty pounds and get back into racing shape, I realized that the calories in kombucha were adding up.

That’s when sparkling water became my go-to drink. It gave me the bubbles I loved from soda and kombucha but without calories, sugar, or additives. I started drinking it daily, often choosing plain varieties without natural flavors. Over time, sparkling water replaced not just alcohol but also most of the beverages I used to reach for out of habit.

There’s something special about the sound and feel of cracking open a cold can of sparkling water. It feels celebratory. It fills the same ritual space that beer once did but in a way that nourishes instead of numbs. I especially enjoy flavors like ginger, strawberry basil, and black cherry. While I love the taste, I’m even more drawn to the sensation—the bubbles provide that refreshing kick without any of the crash.

Alcohol Substitute #3: Herbal Tea

When I first stopped drinking, I realized that it wasn’t just alcohol I missed—it was the ritual of winding down with a drink at the end of the day. That’s where herbal tea came in. Brewing tea became a sacred ritual for me, something that marked a moment of stillness. I love the entire process: boiling the water, selecting my tea, waiting for it to steep, and sitting down with it in the evening.

Herbal teas like chamomile and Sleepytime have become a cornerstone of my nighttime routine. They calm the nervous system, promote better sleep, and create a social opportunity when shared with others. My fiancée and I often end our evenings with a cup together, which has strengthened our connection and replaced a habit that could have been destructive with one that feels nourishing and mindful.

Herbal tea also satisfies that need to sip something warm and comforting. It’s versatile, inexpensive, and beneficial for the body. The antioxidants, polyphenols, and soothing properties of herbal blends make them one of the healthiest alcohol substitutes out there.

Alcohol Substitute #4: Non-Alcoholic Beer

About a year after winning my first 100K race, I decided to reintroduce the taste of beer into my life—but without the alcohol. I still loved the flavor and wanted something to bring to social gatherings that felt familiar. That’s when I discovered Athletic Brewing’s non-alcoholic beer.

I remember walking into a massive liquor store and being surprised by how large the non-alcoholic section had become. I picked up a few six-packs, brought them home, and was blown away by how good they tasted. The experience was nearly identical to drinking a regular beer, minus the buzz. Since then, I’ve made NA beer my social staple. I bring it to parties, poker nights, and family gatherings. Most people don’t even realize I’m not drinking alcohol.

NA beer gives me the same social connection and ritual satisfaction as regular beer but without the guilt or hangover. While it doesn’t necessarily have health benefits like kombucha or tea, it’s what I consider a neutral substitute—something that supports my goals without setting me back.

Nourish, Don’t Numb

These four drinks—kombucha, sparkling water, herbal tea, and non-alcoholic beer—have transformed how I approach social situations, relaxation, and celebration. Together, they help me stay social, maintain ritual, and nourish my body rather than numb it. They’ve also reinforced one of my core beliefs: sustainable change isn’t about deprivation, it’s about replacement.

Every time I open a sparkling water, pour a kombucha, steep a cup of tea, or crack an NA beer, I’m reinforcing my choice to live consciously. I’m not punishing myself for avoiding alcohol; I’m rewarding myself with something better. These alternatives keep me hydrated, grounded, and connected—three things alcohol often steals from us.

If you’re ready to reduce or eliminate alcohol from your life, start by finding your substitutes. The right drinks can make the difference between short-term effort and long-term success. Choose beverages that align with your health goals, support your energy, and help you feel proud of your decisions. Remember: nourish your body, don’t numb it.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.