Beyond H2O: What is a healthy drink besides water?

October 3, 2025 •

5 min read

While water is undeniably the best choice for hydration, research shows that a variety of other beverages can contribute to your daily fluid intake and offer unique health benefits. Understanding what is a healthy drink besides water is key to adding flavor and nutrients to your diet without relying on sugary options.

Quick Summary

This guide explores a variety of nutritious and hydrating beverages beyond plain water, including herbal teas, low-fat milk, coconut water, and homemade smoothies. It details their benefits, key ingredients, and tips for making smart, low-sugar choices for improved wellness.

Key Points

Antioxidant-Rich Teas: Green and herbal teas are packed with antioxidants and can offer benefits like improved heart health and relaxation.
Nutrient-Dense Milk: Low-fat dairy milk and fortified plant-based milks provide protein, calcium, and vitamins essential for bone strength.
Natural Electrolyte Replenishment: Coconut water is a natural source of electrolytes like potassium and magnesium, ideal for post-workout rehydration.
Fiber-Filled Smoothies: Homemade smoothies, made with whole fruits and vegetables, are rich in fiber, which aids digestion and promotes satiety.
Low-Sugar Flavor Infusions: Infused or sparkling water provides a flavorful, sugar-free alternative to plain water by adding fruits and herbs.
Vegetable Powerhouse: Fresh vegetable juices offer concentrated vitamins and antioxidants with less sugar than fruit juices.

Top Healthy Drink Options (Besides Water)

For many, drinking plain water all day can become monotonous. Fortunately, there is a wealth of other healthy beverages that can help you stay hydrated while providing additional nutrients. These alternatives can be incorporated into your daily diet for variety and enhanced flavor.

Green and Herbal Teas

Green tea is celebrated for its high antioxidant content, specifically catechins and polyphenols, which can combat inflammation and cell damage. Studies suggest that regular consumption can lower cholesterol, support heart health, and may help protect against certain cancers. Green tea also contains L-theanine, an amino acid that works with its moderate caffeine content to enhance cognitive function and reduce anxiety.

Herbal teas are caffeine-free and come with their own set of benefits.

Ginger tea: Known for its ability to help manage nausea and inflammation.
Hibiscus tea: May help lower blood pressure.
Chamomile tea: Often used for its calming effects and immune system support.

Low-Fat Milk and Plant-Based Alternatives

Milk is a nutrient-dense beverage that offers protein, calcium, and essential vitamins like D and B12. It is excellent for bone health and can be a satisfying post-workout drink due to its carbohydrate, protein, and electrolyte content.

For those who are lactose intolerant, follow a vegan diet, or simply prefer an alternative, plant-based milks are a great option.

Soy milk: A good source of protein and often fortified with calcium and vitamins A and D.
Almond milk: Low in calories and can be a source of vitamins D and E, particularly when fortified.
Oat milk: A creamy, dairy-free option that works well in coffee and smoothies.

Natural Coconut Water

Coconut water is the clear liquid found inside young coconuts and is prized for its rehydrating properties. It is naturally low in calories and sugar and is rich in electrolytes such as potassium, magnesium, and sodium. This makes it a great natural alternative to commercial sports drinks for replenishing electrolytes lost during exercise. Some studies also suggest it may help lower blood pressure due to its potassium content.

Homemade Smoothies

Smoothies offer a quick and customizable way to pack in a variety of fruits, vegetables, and nutrients. Unlike juice, a smoothie made with whole fruits and vegetables retains the beneficial fiber, which helps stabilize blood sugar and keeps you feeling full longer.

To create a balanced smoothie:

Base: Low-fat milk, plant-based milk, or yogurt for protein and creaminess.
Fiber: A handful of spinach or kale for extra fiber and nutrients without a strong flavor.
Healthy Fats: A tablespoon of nut butter or chia seeds for added healthy fats.
Fruit: Add fresh or frozen fruit for natural sweetness and flavor.

Fresh Vegetable Juices

For those who find it difficult to eat enough vegetables, juicing can provide a concentrated dose of vitamins and minerals. Fresh vegetable juices typically contain less sugar than fruit juices and are loaded with antioxidants. Be mindful of store-bought versions, which can contain high levels of sodium, and opt for homemade blends instead. Examples include nutrient-rich beet juice, known for its antioxidants, and refreshing cucumber juice.

Infused Water and Sparkling Water

Infused water is a simple and calorie-free way to add a hint of flavor to your hydration. By adding slices of fruits like lemon or cucumber, or herbs such as mint and basil, you can make plain water more appealing. This can help increase your daily water intake effortlessly. Flavored sparkling water is another good option, as long as you choose brands without added sugars or artificial sweeteners.

Comparison of Healthy Beverages


Beverage Category	Key Benefits	Best For	Considerations
Green & Herbal Teas	Antioxidants, anti-inflammatory, relaxation	Daily sipping, immune support	Green tea has caffeine; avoid adding sugar.
Milk (Dairy & Plant-Based)	Protein, calcium, vitamins B & D	Bone health, muscle recovery	Consider fat content and potential lactose intolerance.
Coconut Water	Electrolytes (potassium, sodium)	Rehydration after exercise	Can be higher in potassium; monitor intake if you have kidney issues.
Homemade Smoothies	High fiber, vitamins, customizable nutrients	Meal replacement, boosting nutrient intake	Watch portion sizes and added sugars.
Fresh Vegetable Juice	Concentrated vitamins, minerals, antioxidants	Increasing vegetable intake	Lacks fiber of whole veggies; watch for high sodium in store-bought versions.
Infused/Sparkling Water	Flavorful hydration, zero calories	Breaking up plain water monotony	Choose options without added sugars or artificial sweeteners.

Tips for Choosing and Preparing Healthy Drinks

To make the healthiest choices, especially when opting for a healthy drink besides water, it's important to be mindful of preparation and ingredients.

Read Labels Carefully: Many flavored and bottled beverages contain excessive added sugars. Always check the nutrition facts label and ingredient list. Aim for options with little to no added sugar.
DIY is Best: When possible, make your drinks at home. This gives you complete control over the ingredients, allowing you to use fresh, whole foods and avoid unnecessary additives. For example, create your own infused water or blend a smoothie from scratch.
Mind Your Add-ins: Be conscious of what you add to your coffee or tea. Sugary syrups, cream, and excessive sweeteners can quickly negate the health benefits of the beverage. Opt for a splash of milk or a sprinkle of cinnamon instead.
Drink in Moderation: While many of these options are healthy, moderation is still key. Caffeinated drinks like coffee and tea can have diuretic effects, and high consumption is not ideal for everyone. Similarly, too much potassium from coconut water could be an issue for individuals with certain health conditions.

Conclusion: Finding the Right Drink for You

Staying properly hydrated is essential for overall health, but water isn't your only option. A wide array of beverages can help you meet your fluid needs while offering a delicious variety of flavors and nutrients. By exploring options like antioxidant-rich teas, protein-packed milk, or electrolyte-replenishing coconut water, you can choose drinks that align with your health goals and personal taste. The key is to prioritize beverages that are low in added sugars and rich in beneficial nutrients, allowing you to sip your way to better health, one mindful choice at a time.

Frequently Asked Questions

Yes, black coffee can be a healthy option in moderation. It contains beneficial plant compounds and antioxidants that may reduce the risk of certain diseases. However, excessive intake should be avoided, and adding large amounts of sugar or high-fat cream can make it unhealthy.

Low-fat milk and coconut water are excellent post-workout options. Milk provides protein for muscle recovery and a good balance of electrolytes, while coconut water is rich in electrolytes like potassium for rehydration.

No, many store-bought smoothies and juices contain large amounts of added sugar and high calories. It is always best to check the nutrition facts label for added sugars and opt for 100% fruit or vegetable juice in limited amounts, or make your own at home to control ingredients.

While 100% fruit juice can provide vitamins and antioxidants, it lacks the fiber of whole fruit and is high in natural sugars. It is best to consume it in moderation and prioritize whole fruits for their fiber content.

To make infused water, simply add sliced fruits (like lemon or strawberries), vegetables (cucumber), or fresh herbs (mint, basil) to a pitcher of still or sparkling water. This provides flavor without any added sugars or calories.

Kombucha is a fermented tea that contains probiotics, which are beneficial for gut health. It also has antioxidants from the tea leaves. However, human research on its full benefits is limited, and some store-bought brands contain high amounts of added sugar.

Yes, sparkling water is just as hydrating as plain water, provided it does not contain added sugars. It is a great way to add a bit of fizz and variety to your hydration routine. For flavoring, consider a brand that uses real fruit juice or infuse your own.