What are the healthy drinks at gas stations?

October 9, 2025 •

5 min read

Overconsuming sweetened drinks from convenience stores can quickly add hundreds of calories and large amounts of added sugar to your diet. Staying informed on what are the healthy drinks at gas stations can help you avoid these sugar traps and make better choices for your health while on the road.

Quick Summary

This article explores the best beverage options to choose from gas station coolers, including plain water, low-sugar sparkling waters, unsweetened teas, and nutrient-rich drinks. It also explains how to read nutrition labels to identify healthier alternatives and what common sugary options to avoid during your travels.

Key Points

Water is Best: The most hydrating and healthiest option at any gas station is plain bottled water or mineral water.
Check for Hidden Sugars: Always read the nutrition label and prioritize drinks with low or no added sugars, avoiding those with high-fructose corn syrup.
Sparkling Water for Fizz: Choose naturally flavored sparkling water brands like LaCroix or Bubly for a zero-calorie, sugar-free alternative to soda.
Opt for Unsweetened Teas: Unsweetened iced tea offers antioxidants and flavor without the sugar overload common in many bottled teas.
Be Wary of Energy and Sports Drinks: Most energy and sports drinks contain excessive sugar and are unnecessary for casual hydration. Opt for water or sugar-free electrolyte options instead.
Look for Probiotics: Kombucha can be a good choice for gut health, but always check the sugar content on the label as it varies by brand.

When you're on a road trip or just stopping for a quick refuel, the rows of refrigerated beverages at a gas station can be overwhelming. While the lure of a brightly colored soda or an energy drink might be strong, a little bit of knowledge can help you make a choice that supports your health goals. The key is to prioritize hydration and minimize added sugars, which often hide in popular drinks.

The Best Hydration Choices: Water and Beyond

For anyone focusing on a healthy diet, the best drink at any gas station is simple: water. It's the cheapest, most effective way to hydrate, and it has no calories or added sugar. But water doesn't have to be boring. Here are some great water-based choices:

Plain Bottled Water: Almost every gas station carries multiple brands. It's the most reliable and healthiest option available.
Sparkling Water: Brands like LaCroix, Bubly, and Waterloo offer a variety of flavors without any added sugar or artificial sweeteners. For those who crave carbonation, this is an excellent choice. Some brands also offer caffeinated options, like Hiball or Bubly Bounce, for a sugar-free energy boost.
Mineral Water: For a slightly different taste and some added minerals, sparkling mineral water like Topo Chico or Perrier can be a great option.

If you prefer a little more flavor, you can also infuse your own water with fruit or herbs.

Opting for Low-Sugar Alternatives

Beyond plain water, gas stations offer an increasing number of low-sugar and no-sugar alternatives that can satisfy a craving for something more flavorful. These options are a significant step up from traditional sodas and sugary juices.

Unsweetened Iced Tea: Many gas stations sell unsweetened iced tea, which offers a refreshing flavor and antioxidants without the sugar. Be sure to check the label, as many bottled teas contain significant amounts of added sugar.
Kombucha: This fermented tea contains beneficial probiotics for gut health and has a unique, slightly tangy flavor. While kombucha does contain some natural sugars, brands like Humm offer a zero-sugar version. Always check the nutrition facts, as sugar content can vary widely between brands.
Prebiotic Sodas: Products like Poppi or OLIPOP are marketed as healthier alternatives to traditional soda. They contain prebiotics (fiber) to support gut health and come in appealing, fruity flavors. Again, compare brands for sugar content.

Nutrient-Rich Selections

For those needing more than just hydration, a few gas station options can provide a nutritional boost. These are particularly useful for athletes or anyone needing a quick source of protein or electrolytes.

Coconut Water: This is a natural source of electrolytes like potassium, which is great for rehydration. It's naturally sweet but lower in sugar than most sports drinks. Check the label for any added sugars or flavorings.
Dairy and Plant-Based Milks: A small carton of milk, soy milk, or almond milk can provide a good source of protein, calcium, and vitamins. For chocolate milk, look for options with reduced sugar, like Fairlife Core Power, which is high in protein and low in sugar.
Low-Calorie Protein Shakes: Convenient, ready-to-drink protein shakes can be a great way to get a protein boost. Check the label to ensure they aren't loaded with sugar. Fairlife Core Power is an example of a good high-protein, low-sugar option.

Reading the Labels: Your Best Defense

Making a healthy choice relies on your ability to quickly interpret nutrition labels. When faced with a cooler of options, focus on these key aspects:

Serving Size: The nutrition facts are based on a single serving. Many bottles contain multiple servings, so you'll need to multiply the sugar and calories if you plan to drink the whole bottle.
Added Sugars: This is the most crucial number to check. The American Heart Association recommends no more than 36 grams of added sugar per day for men and 25 grams for women. Many gas station drinks can exceed this in a single bottle.
Ingredients List: Look for ingredients that indicate hidden sugars, such as high-fructose corn syrup, sucrose, dextrose, and corn syrup. Also, be mindful of artificial sweeteners if you prefer to avoid them.

For more detailed guidance on interpreting these labels, consult the official guide from the FDA on understanding nutrition facts.

Comparison of Common Gas Station Drinks


Drink Type	Added Sugar (per serving)	Calories (per serving)	Key Nutrients	What to Watch For
Water	0g	0	Hydration	Always a top choice.
Flavored Sparkling Water	0g	0-10	Hydration, Electrolytes (in some)	Check for artificial sweeteners.
Unsweetened Iced Tea	0g	0	Antioxidants	Ensure it is genuinely unsweetened.
Coconut Water	6-12g	50-70	Potassium, Electrolytes	Hidden added sugars.
Kombucha	2-15g	25-100	Probiotics	Varies significantly by brand. Read the label.
Sugary Soda	25-65g+	100-250+	Empty Calories	Very high in added sugar. Avoid.
Traditional Sports Drink	15-30g+	80-160+	Electrolytes (often with excess sugar)	High sugar content, only necessary for intense exercise.
High-Caffeine Energy Drink	0-60g+	0-250+	Stimulants, Sugar	High caffeine, sugar, and artificial ingredients. May cause jitters.

What to Avoid

To make healthier choices, it's just as important to know which drinks to skip.

Sugary Sodas: The most obvious culprit, full of empty calories and high-fructose corn syrup.
Most Sports Drinks: Unless you are an athlete engaging in strenuous activity, the high sugar content is unnecessary. Opt for sugar-free versions or stick to plain water.
High-Caffeine Energy Drinks: These can lead to a sugar crash, heart palpitations, and can be addictive. The initial energy boost is often followed by a slump.
Fruit and Vegetable Juices (without fiber): 100% fruit juice, while natural, can contain as much sugar as soda and lacks the beneficial fiber of the whole fruit.
Flavored Coffee Drinks: The iced coffees, frappuccinos, and other specialty coffee drinks found in gas station fridges are typically loaded with sugar and calories from syrups and creamers.

Conclusion

Making healthy beverage choices at a gas station doesn't have to be a challenge. By prioritizing plain water and seeking out low-sugar options like unsweetened tea, sparkling water, and certain kombuchas, you can easily stay hydrated and on track with your nutritional goals. Remember to always read the labels to avoid hidden sugars and unnecessary calories. A little forethought can make all the difference, turning a quick convenience store stop into a health-conscious decision.

Frequently Asked Questions

While diet sodas are typically calorie-free, they contain artificial sweeteners and have been linked to potential health concerns. A healthier long-term approach is to opt for unsweetened sparkling water or tea instead.

Coconut water is a natural source of electrolytes like potassium. If you're an athlete needing a sports drink, look for sugar-free options or Gatorlyte, which contains less sugar than traditional sports drinks.

Look for pre-packaged protein shakes and read the nutrition label carefully. Fairlife Core Power is an example of a brand offering high protein with significantly less sugar than other similar drinks.

While 100% fruit juice offers vitamins, it's often as high in sugar as soda and lacks fiber. Pre-made smoothies can also be very high in calories and added sugar, so it's best to check the label and limit intake.

Read the ingredients list on the back of the bottle. Common names for added sugar include high-fructose corn syrup, sucrose, dextrose, and cane sugar. The total 'Added Sugars' section on the nutrition facts label is the most important indicator.

You should avoid regular sugary sodas, most traditional sports drinks, and high-caffeine energy drinks. These are typically full of empty calories, added sugars, and artificial ingredients.

Yes, naturally flavored sparkling waters from brands like LaCroix or Bubly are an excellent alternative to soda. They provide a satisfying fizz without added sugar or calories.