Nutrition Diet: What is the healthiest drink besides water?

October 1, 2025 •

3 min read

After water, tea is the most widely consumed beverage globally, but for those seeking variety, the question remains: What is the healthiest drink besides water?. Beyond basic hydration, many beverages offer unique health benefits, from antioxidants to probiotics, that can complement a balanced diet.

Quick Summary

This guide explores various nutritious and hydrating options, including tea, coffee, milk, and juices, detailing their unique health benefits to help you make informed dietary choices. It compares key nutrients and potential downsides for several healthy beverage alternatives to plain water.

Key Points

Unsweetened Options are Key: Prioritize black coffee, herbal teas, and unsweetened milks to avoid added sugars and excess calories.
Antioxidants from Tea and Coffee: Unsweetened green tea, black tea, and black coffee are rich in antioxidants that protect against chronic diseases and inflammation.
Protein and Calcium Sources: Low-fat dairy milk, soy milk, and pea protein milk offer excellent protein and bone-strengthening nutrients like calcium and vitamin D.
Gut Health with Probiotics: Fermented drinks like low-sugar kombucha and kefir supply probiotics that support digestive health.
Natural Electrolytes for Hydration: Coconut water provides natural electrolytes like potassium, making it a great option for post-exercise rehydration.
Homemade for Control: Making your own infused water, smoothies, and juices at home ensures you can control the sugar content and maximize nutrient intake.

Exploring Your Healthy Hydration Options

While water is the gold standard for hydration, it's not the only way to meet your fluid needs. A variety of other beverages can provide a host of health benefits, as long as you prioritize unsweetened and natural versions. The best choice for you depends on your nutritional goals, taste preferences, and sensitivities.

Unsweetened Teas: Antioxidant Powerhouses

Teas, brewed from leaves of the Camellia sinensis plant, are rich in antioxidants that fight cell-damaging free radicals. Both green and black tea are excellent choices when consumed without added sugar.

Green Tea: Loaded with antioxidant catechins, which may aid in blood sugar regulation, heart health, and anti-aging. It also contains L-theanine, providing a calming, focused energy boost.
Black Tea: Contains theaflavins, which may help lower cholesterol and reduce heart disease risk.
Herbal Teas: Naturally caffeine-free options like chamomile, ginger, and peppermint can be soothing and aid digestion.

Coffee: More Than Just a Caffeine Boost

When consumed black or with minimal, healthy additions, coffee offers significant health advantages. Studies link moderate intake to a reduced risk of type 2 diabetes, heart disease, and some cancers. Coffee contains beneficial antioxidants like chlorogenic acid and caffeine, which may temporarily boost metabolism and alertness. Avoid sugary additions to keep it healthy.

Milk and Milk Alternatives: For Strong Bones and Protein

Both dairy milk and plant-based alternatives can be excellent sources of vitamins, minerals, and protein.

Dairy Milk: Low-fat and non-fat dairy milk provide high-quality protein, calcium, and vitamin D, supporting bone health.
Plant-Based Milks: Options include soy milk (similar protein to cow's milk), pea protein milk (high protein), almond milk (lower calories, vitamin E when fortified), and oat milk (some fiber).

Gut-Boosting Beverages: Fermented and Probiotic-Rich

Beverages containing probiotics can support a healthy gut microbiome. Low-sugar kombucha, a fermented tea, contains probiotics and antioxidants. Kefir, a fermented milk drink, is rich in probiotics, calcium, protein, and vitamin D.

Nutrient-Dense Juices and Smoothies

While whole fruits and vegetables are best for fiber, some juices and homemade smoothies can supplement nutrient intake.

Vegetable Juice: 100% vegetable juices, like tomato or beet, are low in sugar and packed with nutrients. Choose low-sodium options.
Coconut Water: Naturally low in sugar and rich in electrolytes like potassium, good for rehydration.
Homemade Smoothies: Blending whole fruits and vegetables with a protein base and healthy fats creates a filling, nutrient-dense drink with fiber. Avoid sugar-laden, store-bought versions.

Comparison of Healthy Drink Options


Drink Category	Key Nutrients	Primary Benefit	Best Use Case
Unsweetened Teas	Antioxidants, L-theanine (green tea)	Anti-inflammatory, relaxed alertness	Daily, for steady energy and heart health
Black Coffee	Antioxidants, Caffeine	Mental alertness, metabolism boost	Morning energy, reduced disease risk
Low-Fat Dairy Milk	Protein, Calcium, Vitamin D	Bone strength, muscle repair	Post-workout recovery, meal supplement
Fortified Soy Milk	Protein, Calcium, Vitamin D	Dairy-free protein source	Lactose intolerance, vegan diets
Low-Sugar Kombucha	Probiotics, Antioxidants	Gut health, digestive support	Midday or between meals for balance
Coconut Water	Potassium, Electrolytes	Rehydration, mineral replacement	After intense exercise, hydration boost
100% Vegetable Juice	Vitamins, Minerals	Nutrient intake, low-sugar	Meal supplement, nutrient boost
Homemade Smoothies	Fiber, Protein, Vitamins	Sustained energy, satisfying	Filling breakfast or snack

Making the Healthiest Choices for You

Plain water should be the primary beverage for most people. However, incorporating other healthy, unsweetened options can add variety and provide extra nutrients. Whether you prefer tea, coffee, or kefir, there are plenty of wholesome alternatives. Always read nutrition labels carefully, especially for store-bought products, to avoid hidden sugars and unnecessary additives. Consult a nutrition professional for tailored advice.

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Final Thoughts on Your Beverage Choices

The best strategy for a nutritious diet is moderation and listening to your body's needs. Experiment with different options to see what makes you feel best. Adding a variety of these healthy drinks can keep you hydrated and energized throughout the day while supporting your overall well-being. Ultimately, the healthiest choices are the ones you can stick with long-term as part of a balanced lifestyle.

Frequently Asked Questions

While diet sodas are calorie-free, research is mixed on whether they aid weight loss. Many contain artificial sweeteners that can disrupt gut bacteria or increase cravings. Unsweetened options like sparkling or infused water are better choices.

If you are sensitive to caffeine, tea or decaf coffee might be a better choice. Herbal teas like chamomile or mint are naturally caffeine-free and offer calming benefits.

100% fruit juice provides nutrients but is high in natural sugars and lacks the fiber of whole fruit. It's best consumed in moderation (1-2 cups a day) or replaced with whole fruit to avoid blood sugar spikes. Vegetable juice is a lower-sugar alternative.

For most people after a moderate workout, water is sufficient. After an intense, long-duration workout (over 60 minutes), an electrolyte-rich drink like coconut water or milk can help replenish lost minerals and aid muscle repair.

Kombucha is a source of probiotics beneficial for gut health. However, some brands contain high levels of added sugar. Always check the label and choose low-sugar varieties to maximize the health benefits.

For a plant-based milk with protein comparable to cow's milk, unsweetened soy milk and pea protein milk are the top choices.

You can infuse water with slices of fresh fruits, vegetables, or herbs. Popular combinations include lemon and cucumber, strawberry and mint, or ginger and lime.