California Sober Explained: What It Means & How to Do It

You've heard the term tossed around at dinner parties, on podcasts, across social media. Maybe a friend told you they're "California sober" and you nodded along without quite knowing what it meant. Or maybe you already know — and you're curious whether it could work for you.

The short version: California sober generally means cutting out alcohol while still allowing cannabis, CBD, or other plant-based alternatives. It's not traditional sobriety. It's not a free-for-all. It's somewhere in between — and for a growing number of people, it's becoming the preferred way to socialize, unwind, and feel good without the hangover.

This guide breaks down what California sober actually looks like in practice, why it's gaining traction, what the potential benefits and risks are, and — most importantly — what you can drink instead.

What Does "California Sober" Actually Mean?

The term is credited to journalist Michelle Lhooq, who wrote about her decision to quit alcohol and harder drugs while continuing to use cannabis and psychedelics in a 2019 article for VICE. She called it "Cali sober," and the phrase stuck.

Since then, the meaning has broadened. Merriam-Webster now tracks the term, defining it as "abstaining from alcohol but using cannabis." But in practice, people interpret it in different ways:

The unifying thread across all versions: alcohol is out. Everything else depends on the person, their relationship with substances, and their goals.

Why People Are Going California Sober

A decade ago, not drinking at a party made you an oddity. Today, the U.S. drinking rate is at its lowest point in three decades — and the shift is being led by younger adults who are rethinking alcohol entirely.

So what's driving the change?

Health awareness is up — way up

The science on alcohol has shifted dramatically. The old idea that "a glass of red wine is good for your heart" has been largely debunked. Gallup reported in 2025 that 53% of Americans now believe moderate drinking is bad for their health — up from just 28% in 2015. Among adults under 35, roughly two-thirds hold that view.

Meanwhile, research on cannabis — particularly low-dose THC — is telling a different story. Microdosed cannabis beverages (2–5mg per serving) offer a controlled, predictable experience with far fewer calories than alcohol and no hangover. The THC seltzer market alone hit roughly $488 million in 2025, growing at about 28% annually.

The social landscape is changing

Sober bars are opening across the country. NA beer sales grew 22% in a single 12-month period. Cannabis-infused seltzers are replacing cocktails at house parties and music festivals. The stigma around not drinking has largely evaporated — and for many people, the question is no longer "why aren't you drinking?" but rather "what are you drinking instead?"

It's not all-or-nothing anymore

For a long time, the conversation around sobriety was binary: you were either sober or you weren't. California sober occupies a middle ground that appeals to people who want to cut out alcohol but don't identify with traditional recovery frameworks. It's harm reduction as a lifestyle — less about labels, more about what feels right.

The Honest Pros and Cons

California sober isn't for everyone, and it's important to look at both sides clearly.

What to Drink When You're California Sober

This is where it gets fun. Going California sober doesn't mean giving up interesting drinks — it means upgrading them. Here's what's in the fridge when alcohol isn't.

Low-Dose THC Seltzers

For many people going California sober, THC seltzers are the direct alcohol replacement. They give you a social buzz, a relaxing feeling, and something to sip — without the hangover. The key is low-dose: start with 2–5mg THC per serving, especially if you're new to cannabis.

For a deeper dive, check out our complete guide to low-dose THC drinks.

CBD Beverages

If you want relaxation without any psychoactive effects at all, CBD drinks are the move. They promote a sense of calm without altering your headspace. Great for evenings when you want to wind down but stay completely clear-headed.

Craft NA Beer

For the moments when you just want a beer — the ritual, the flavor, the cold can in your hand — non-alcoholic craft beer delivers all of that without the alcohol. Modern NA beer has come a long way from the bland options of a decade ago. Today's craft NA beers are brewed with the same hops, malts, and care as their alcoholic counterparts.

See our picks for the best non-alcoholic IPAs.

How to Start a California Sober Lifestyle

There's no official rulebook for going California sober. But there are some practices that make the transition smoother and more sustainable.

California Sober in Social Situations

The lifestyle part is easy when you're home alone. It gets interesting when you're at a bar, a wedding, or a Super Bowl party. Here's how to navigate common scenarios:

At a bar or restaurant

Most bars now carry at least one NA beer. If they don't, a club soda with lime works in a pinch. For house parties, bring your own — a four-pack of Intentional IPA or a Golden Haze gives you something to hold and something to enjoy.

At a dinner party

Bring a mix. A few NA beers for the casual drinkers, a THC seltzer or two for the cannabis-curious crowd. You'd be surprised how many people want to try what you're having.

On a date

This is where California sober actually shines. You're fully present, clear-headed, and actually tasting the food. If you want to explain your approach, keep it simple: "I cut out alcohol and feel way better. Want to try one of these instead?"

At a wedding or event

These are the hardest moments. The open bar is right there. The social pressure is real. Plan ahead: bring your own drinks, have a response ready if someone asks, and remember why you made the switch.

Frequently Asked Questions