Gen Z leading the festive wellness shift as young adults swap alcohol for healthier choices

As the festive season approaches, new research reveals a major shift in how young adults plan to navigate the most indulgent time of the year – with many swapping late-night excess for drinks with health benefits and wellness-first habits.

A new survey shows that Gen Z are increasingly prioritising their health over festive partying. More than half (52 %) of those aged between 18 and 24 say they plan to drink less alcohol than usual over the holidays specifically to stay healthier, compared to less than a third (30%) of baby boomers, signalling a shift from previous generations’ behaviour.

Instead of opting for festive tipples, younger generations are turning to functional and non-alcoholic drinks (55 %), favouring options enriched with the vitamins and minerals their body needs to stay hydrated (66 %).

Younger adults are also embracing new health-focused habits in the run-up to Christmas. Half of Gen Z are more likely to try new wellness trends during the festive build-up, from the 12-3-30 treadmill workout to structured challenges like 75 Hard.

But despite their best intentions, many admit the season still takes a toll. Over half of 18–24-year-olds (53 %) struggle to maintain a healthy lifestyle during December, citing rich food, social plans, and disrupted routines.

Despite drinking less overall, the reality of December socials still hits hard as 42 % of 18-24-year-olds expect to take at least one day off work due to a hangover.

For those looking to balance out the indulgence during the festive period, leading nutritionist Dr Carrie Ruxton shares three healthy swaps.

• Non-alcoholic drinks with a functional twist: “If you want to switch out a glass of fizz for something alcohol-free, try mixing orange juice with sparkling water and fresh herbs, such as Rosemary sprigs or Mint leaves. Rich in essential nutrients like vitamin C, folate and potassium, which support energy and immune function — 100 % orange juice is perfect for keeping up with busy festive schedules.”
• Smarter post-workout recovery: “During the winter months, post-workout recovery should include both hydration and nutrition. A combination of fast-digesting carbs (like a banana or honey) and protein (such as a protein shake or a small meal) is ideal for replenishing glycogen stores and promoting muscle recovery. Adding a pinch of salt to your post-workout meal can help with electrolyte balance.”
• Gentle hangover-morning nourishment: “While there’s no miracle hangover cure, focus on food and drinks that help to replenish the body. A balanced breakfast with wholegrains and fruit are simple ways to ease back into the day.”