11 Tips for Traveling Without Alcohol

I often joke with my therapist that quitting alcohol has positively impacted my mental health more than five years of therapy – plus, it saved me money compared to our sessions. My journey away from drinking began as a curiosity. Just as stopping birth control sent my emotions into a whirlwind, I wondered how my body would feel without this substance. Would my sleep improve? (Yes.) Would I wake up rejuvenated and ready to face the day? (Not quite; I still rely on caffeine.)

I found that my anxiety levels decreased, allowing me to become a better version of myself. However, I had trouble envisioning what sober travel would be like. I had always linked backpacking with wild bar nights and sharing stories over drinks in hostels, while picturing tropical drinks on the beach and enjoying tapas with a glass of wine.

Now, over two years since I said goodbye to drinking, embracing an alcohol-free lifestyle has gifted me with the ability to fully experience the vibrant present as I explore the world. If you’re contemplating a vacation without cocktails, here are some tips drawn from my personal journey.

1. Make Your Choice Before You Go

Whether your commitment to sobriety is temporary or permanent, it's crucial to decide beforehand whether you'll drink on your upcoming trip. I’ve found it much easier to stick to my decision when I make it before arriving and facing potential peer pressure.

2. Take the Lead

Your choice might raise some eyebrows, especially in places like New York City, where drinking is often intertwined with socializing. I've heard many claim they can't have fun without alcohol, and I believed them for years—until I ventured out of my comfort zone. Isn’t travel all about embracing new experiences, after all?

My first alcohol-free getaway was a bachelorette party where I only knew the bride. Just a month into my sober-curious journey, our weekend in San Diego, California, showed me what could unfold if I let go of my preconceived notions. I thought I had to drink at a bachelorette , right? But I discovered that I had much more fun without it.

3. Share Your Intentions

You’re not alone, even when traveling solo. Whether you text your group chat or FaceTime a friend back home, simply sharing your sobriety goals with someone you trust keeps you accountable. Plus, it’s great to have a support network cheering for you!

If you're traveling with a group, especially those you typically drink with, it's wise to set expectations and inform them in advance about your choice to abstain. For that bachelorette party, I gave the bride a heads-up beforehand. Remember: you’re informing, not seeking permission—if someone can't respect your decision, it reflects more on them than on you.

4. Understand what to expect.

In some places, alcohol plays a significant role in the local culture and experiences, so do your homework and create an itinerary that suits you. That doesn’t mean you can’t enjoy sober celebrations (more on that later!), but if you’re not a fan of seeing others intoxicated, you might want to skip Ibiza during spring break. And if you’re visiting a region known for its wineries, be prepared for plenty of wine talk.

Avoid situations that make you doubt your choices. For instance, I took a day trip from Porto, Portugal to Douro Valley—the home of port wine. I opted out of the tastings but enjoyed a boat ride through the stunning valleys filled with grapevines. All the scenery, none of the haze!

5. Connect with sober communities

Sober travel is becoming increasingly popular, and nonalcoholic (NA) bars are popping up in more cities, making it easier to connect with like-minded individuals wherever you go. During my trip to Lisbon earlier this summer, I visited the alcohol-free Listen Bar to explore how local mixologists and eateries—like Ulysses Lisbon, Toca da Raposa, Encanto, and The Monarch—craft NA options. Our group, a mix of nondrinkers and drinkers, enjoyed a tasting menu paired with these zero-proof cocktails. Interestingly, the experts refrained from calling them “mocktails,” highlighting that their flavors are just as intricate as their alcoholic counterparts. I experienced an incredible variety of drinks—sweet, savory, and smoky—all in one sitting!

If this sounds appealing, check for sober-curious spaces at your destination. Listen Bar also hosts events in NYC, Absence of Proof organizes “night off of drinking” mixers across the U.S., and Austin is home to Sans Bar (the first NA bar in North America). Although Alcoholics Anonymous didn’t resonate with me, they do offer meetings worldwide. Additionally, consider tapping into virtual communities—when I first quit, I used Reframe, an app that leverages neuroscience to help alter drinking habits. Discover what works best for you and commit to it.

6. Look over menus ahead of time…

Today, there’s an abundance of nonalcoholic options available—like dealcoholized wine, CBD-infused sparkling water, and adaptogenic seltzers—but they don’t always make it onto restaurant menus. Before I book a table, I check online reviews to see if there’s anything special I can toast with. When I find an impressive zero-proof drink menu in the wild, I take a photo to remind myself of what should be the standard, not the exception. I’ve even had pleasant surprises, such as discovering an alcohol-free bar at Dublin Airport serving only NA beers and spirits from Guinness, Carlsberg, and Gordon’s.

…and inquire about options if they’re not available.

I’ve noticed that when you let travel guides or bartenders know you’re not drinking, they often go the extra mile to create or source something for you, just as they would for any dietary needs. For instance, last year during a press trip, I visited Etta Place Cidery in Torrey, Utah. Instead of the usual hard cider, I tried Taproot, a local craft soda that sparkled with real glitter. Quite fancy!

If you don’t inquire, you might miss out on what’s available—and if you do ask and they respond with a “sorry, we don’t have anything,” it’s time for tip #7.

7. Choose a widely available party drink

In the nightlife scene, it’s all about having something to sip on until everyone is ready to hit the dance floor. I typically opt for a Coke since it’s a classic choice, but any fizzy drink can help get me into party mode. You might also want to try a local favorite, like mint tea in Morocco or lingonberry juice in Scandinavia, if they serve it late into the night.

8. Discover a new kind of nightlife.

As a sober person, I enjoy going out to people-watch. I gain deeper insights into local culture, and since I’m fully present, I remember all the details in the morning: the exciting dance moves, new songs to add to my playlist, budding romances, and fashion trends that inspire me to revamp my own style. These observations keep me grounded in the moment, resulting in richer memories and connections; it’s a true advantage to have a clear mind on the dance floor.

9. Rise and shine early.

Since giving up alcohol, one of the greatest benefits I’ve discovered is the gift of time—no more wasting the day recovering from hangovers! A big night out would leave me utterly unproductive the next day, which is frustrating when you only have a short time to explore a new destination. Seize those extra hours to catch the sunrise, savor a relaxed breakfast, or get a jump on sightseeing before the crowds show up.

10. Treat yourself to something nice.

Not drinking can lead to substantial savings—enough to treat yourself to a better hotel, indulge in a gourmet meal, or purchase a beautiful piece of local art. Over the past two years, I estimate I’ve saved around $10,000 USD by avoiding alcohol, which is definitely enough to fund an entirely new trip!

11. Don’t let a slip lead to a downward spiral.

If you find yourself drinking, avoid being hard on yourself. I used to fall into a shame spiral every time I drank more than I planned, and that negativity only worsened my feelings—often pushing me to drink more, since I thought, why not have another sip after breaking my promise?

I wish I had treated myself with more kindness. Trying something new is challenging enough without an inner critic berating you. Regardless of how your sober-curious journey goes, recognize and celebrate your efforts to change. As mentioned in tip #2, stepping outside your comfort zone is an adventure worth toasting to—whether there’s alcohol involved or not.

Deepa Lakshmin visited Lisbon, Portugal, at the invitation of Listen Bar. Dinogo Planet staff do not accept complimentary services in exchange for favorable reviews.