Supermarket rewards card- yes or no?

I have held out for years from getting a loyalty/membership card from supermarkets as I hate the tracking that they do. But here in the UK so many prices are now locked behind it in most supermarkets, it feels like I’m just giving them so much extra money it’s getting ridiculous. I end up spending more money to shop where they don’t do this, but most of the major players are now adding these member only prices it’s hard to keep the status quo.
For other privacy minded people, how do you manage this?