A Nutrition Guide to What other drinks should I drink besides water?

October 12, 2025 •

4 min read

According to a 2023 analysis of studies, drinking tea may reduce dementia risk by up to 29%. For individuals seeking to vary their fluid intake while maintaining a healthy diet, understanding what other drinks should I drink besides water? is a crucial step towards optimal hydration and nutrition. This guide offers a comprehensive look at the wholesome alternatives available to keep your drink choices interesting and beneficial.

Quick Summary

This guide covers a variety of healthy and hydrating beverage choices beyond plain water. It includes nutrient-rich options like herbal and green teas, fortified plant-based milks, fresh vegetable juices, and smoothies. The key takeaways emphasize balancing hydration with nutritional value by selecting low-sugar options and checking ingredient labels to support overall health goals.

Key Points

Herbal Teas: Offer a caffeine-free, antioxidant-rich flavor alternative to plain water, with varieties like chamomile aiding relaxation.
Milks: Provide essential nutrients like protein and calcium, with fortified plant-based milks (especially soy) offering a comparable profile for those avoiding dairy.
Coconut Water: Excellent for replenishing electrolytes, particularly potassium, after light exercise due to its lower calorie and sugar content compared to many sports drinks.
Smoothies: A great way to consume fiber and a variety of whole food nutrients, but can be high in calories and sugar if not balanced correctly.
Label Reading: Critical for avoiding hidden sugars, artificial sweeteners, and excessive sodium in store-bought beverages, even those marketed as 'healthy'.
Moderation: Even nutritious options like 100% fruit juice should be consumed in moderation due to concentrated sugar content and lack of fiber.
DIY Infusions: Creating your own infused water with fruits and herbs is a simple, no-calorie way to add flavor and make hydration more enjoyable.

Understanding the Need for Variety in Your Diet

While water is undeniably the best source of hydration, relying solely on it can be challenging for some people. Incorporating a variety of healthy, low-sugar beverages into your diet can make staying hydrated more appealing and ensure you receive a broader spectrum of nutrients. Different drinks offer unique benefits, from antioxidants in tea to electrolytes in coconut water, all contributing to your overall well-being. By diversifying your fluid intake, you can better support various bodily functions and prevent hydration fatigue.

A Closer Look at Healthy Beverage Choices

Teas and Coffee

For those who enjoy a warm beverage, unsweetened tea and coffee are excellent choices. Herbal teas, such as chamomile or peppermint, are naturally caffeine-free and rich in antioxidants, potentially aiding in relaxation and digestion. Green and black teas contain flavonoids and other beneficial compounds that may reduce the risk of heart disease and stroke. Similarly, unsweetened black coffee provides antioxidants and can boost mental clarity, but it contains caffeine, so moderation is key. It is crucial to avoid excessive added sugars and high-fat creamers that can negate these health benefits.

Milk and Plant-Based Alternatives

Dairy milk remains a good source of protein, calcium, and vitamin D for many. Low-fat or skim versions are recommended to reduce saturated fat intake. For those with lactose intolerance or who follow a vegan diet, fortified plant-based milks like soy, almond, and oat offer excellent alternatives. Fortified soy milk, in particular, offers a protein content similar to cow's milk. When selecting a plant-based milk, be sure to choose unsweetened varieties and check labels for added sugar and fortification levels.

Fruit and Vegetable Juices

It is better to eat whole fruits and vegetables to get their fiber content, but juices can be consumed in moderation. A small glass (4 ounces) of 100% fruit juice can provide essential vitamins, but remember that it contains concentrated natural sugar and lacks the fiber that slows absorption. Diluting 100% fruit juice with water or sparkling water is an effective way to reduce sugar content per serving. For a low-sugar, nutrient-rich option, vegetable juice is a good choice, though it's important to monitor sodium levels in store-bought versions. Making your own juices at home ensures you control all ingredients.

Smoothies and Fermented Drinks

Blending whole fruits and vegetables into smoothies preserves the beneficial fiber, which aids digestion and promotes a feeling of fullness. You can add healthy fats (avocado), protein (yogurt or protein powder), and leafy greens to create a balanced, nutrient-dense drink. Fermented beverages like kombucha and kefir introduce beneficial probiotics to your gut. Kombucha, a fermented tea, offers antioxidants and probiotics, while kefir, a fermented milk drink, provides calcium and gut-friendly bacteria. As with other options, check for added sugars in store-bought versions.

Infused Water and Sparkling Water

If you find plain water bland, try infusing it with flavor using fruits, vegetables, and herbs. Combinations like cucumber and mint, or lemon and berries, add subtle, natural flavor without any sugar or calories. For a fizzy fix without the sugar of soda, unsweetened sparkling water is a perfect alternative. Adding a splash of 100% fruit juice or a few frozen berries can elevate the taste further.

Coconut Water

Often marketed as a natural sports drink, coconut water is rich in electrolytes, particularly potassium. It is naturally low in calories and sugar compared to many juices, making it a viable option for rehydrating after light exercise or during a mild illness. However, its sodium content is typically lower than commercial sports drinks, so it may not be ideal for intense, prolonged workouts where more sodium is lost through sweat. Always opt for unsweetened versions to avoid unnecessary sugar.

Comparison of Healthy Drink Options


Beverage	Primary Benefit	Considerations
Herbal/Green Tea	Antioxidants, Anti-inflammatory properties	Naturally low-calorie; contains caffeine (except herbal)
Low-fat Milk	Protein, Calcium, Vitamin D	Can be high in calories; contains lactose
Fortified Plant Milks	Protein (Soy/Pea), Calcium (fortified)	Nutrient content varies; choose unsweetened varieties
Coconut Water	Electrolytes (Potassium), Low Sugar	Lower sodium than sports drinks; check for added sugar
Smoothies	Fiber, Nutrients from whole foods	Can be high in calories; control portion size
Vegetable Juice	Low Sugar, Vitamin-rich	Can be high in sodium; lacks fiber
Infused Water	Flavor without calories/sugar	Requires prep; doesn't provide significant nutrients

Making Smart Choices for Different Health Goals

Your optimal drink choices depend on your specific health goals. For weight management, focusing on calorie-free or very low-calorie options like water, herbal tea, and infused water is a great strategy. Athletes may find a small amount of coconut water or milk beneficial for electrolyte and protein replenishment after a workout. Individuals focused on gut health can benefit from fermented drinks like kombucha and kefir. Always remember to read labels carefully, as even seemingly healthy bottled beverages can hide significant amounts of added sugar.

Conclusion: The Path to Balanced Hydration

There are numerous nutritious and flavorful alternatives to plain water. From antioxidant-rich teas to electrolyte-filled coconut water and fiber-packed smoothies, your options are vast. By understanding the nutritional content of each choice and prioritizing low-sugar, whole-food-based beverages, you can support your hydration needs while enhancing your overall diet. The best strategy is to listen to your body, experiment with different healthy options, and use these alternatives to make staying hydrated an enjoyable and beneficial part of your daily routine. Reference a comprehensive guide on healthy beverages here.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for personalized dietary recommendations.

Frequently Asked Questions

No, 100% fruit juice lacks the beneficial fiber found in whole fruit and has a higher concentration of sugar. This can cause a quicker spike in blood sugar levels, so it should be consumed in limited quantities.

For most individuals, plain water is the best choice for daily hydration. Sports drinks are generally only necessary for endurance athletes engaged in intense, prolonged exercise lasting more than an hour, as they replace electrolytes and carbs lost through sweat.

While caffeine has a mild diuretic effect, unsweetened coffee can still contribute to your daily fluid intake. It is not as effective for pure rehydration as water, but moderate consumption does not typically cause dehydration.

Try making infused water by adding slices of cucumber, lemon, or fresh mint for flavor. Unsweetened sparkling water with a splash of 100% juice can also provide a refreshing, bubbly alternative without the added sugars of soda.

Yes, but with variations. Fortified varieties of plant-based milks, especially soy, can be good substitutes and offer similar calcium and vitamin D levels. However, the protein content differs significantly between types, so checking the nutrition label is crucial.

For most people, drinking 3 to 4 cups of tea a day is considered safe. However, individuals with caffeine sensitivities or certain health conditions should limit their intake to avoid potential side effects like jitteriness or digestive issues.

Coconut water is lower in calories than many fruit juices but is not a magic bullet for weight loss. It still contains natural sugars, so moderation is key. It's best used as a rehydration beverage after exercise rather than a weight-loss aid.

When buying bottled drinks, always check the nutrition label for added sugars, artificial sweeteners, and excessive sodium. Look for unsweetened options or those naturally flavored to avoid unnecessary additives.