What Can I Drink That's Healthy Besides Water?

December 3, 2025 •

4 min read

According to the National Institutes of Health, staying well-hydrated is linked with living longer and developing fewer chronic conditions. But for those seeking variety, the good news is that you have plenty of options for what can I drink that's healthy besides water. You can find nutritious alternatives that satisfy your taste buds while still supporting your health goals.

Quick Summary

This guide provides a comprehensive overview of healthy beverage options beyond plain water, including flavored waters, unsweetened teas, milk alternatives, and nourishing juices. It offers insights into their benefits and how to make smart choices to stay hydrated and boost nutrient intake. The article also highlights which drinks to limit due to high sugar content.

Key Points

Infused Water: Add natural flavor to plain water with fruits, vegetables, or herbs for a calorie-free, refreshing drink.
Unsweetened Tea: Herbal teas like chamomile and green tea provide antioxidants and hydration without added sugar or excess caffeine.
Coconut Water: An excellent source of electrolytes like potassium and magnesium, ideal for post-workout rehydration.
Low-fat Milk: Offers longer-lasting hydration than plain water due to its protein and electrolyte content, and is a great source of calcium.
Homemade Smoothies: Blend whole fruits, vegetables, and protein sources to create a nutrient-dense, fiber-rich, and filling beverage.
Avoid Sugary Drinks: Minimize intake of sodas, energy drinks, and other beverages with high added sugar content, as these offer little nutritional value and can contribute to health issues.
Moderation is Key: While many alternatives are healthy, pay attention to serving sizes and ingredients to avoid excess sugar, calories, or caffeine.

Quenching Your Thirst with Healthy Alternatives

While water is the undisputed champion of hydration, many people find its plainness a barrier to drinking enough throughout the day. Fortunately, a wide range of flavorful and nutritious alternatives can keep you refreshed and help you meet your daily fluid requirements. From sparkling options to nutrient-dense smoothies, adding variety can make staying hydrated a more enjoyable experience.

Infused and Sparkling Waters

For a simple, calorie-free way to add flavor, infuse your water with fruits, vegetables, or herbs. This transforms plain water into a spa-like drink without any added sugar.

Mint and Cucumber: A classic, refreshing combination perfect for hot days.
Lemon and Ginger: Offers a zesty kick with potential digestive benefits.
Mixed Berries: Add a hint of sweetness and a boost of antioxidants.

Sparkling water with a splash of 100% fruit juice can also mimic the taste of soda without the artificial ingredients and excessive sugar. Choose unsweetened seltzer to avoid hidden additives.

Teas and Herbal Infusions

Both traditional teas and herbal infusions provide hydration along with a host of health-promoting compounds. When choosing teas, unsweetened varieties are always the healthiest option.

Green Tea: Loaded with antioxidants called polyphenols, green tea is associated with a lower risk of heart disease and diabetes. It contains a moderate amount of caffeine.
Herbal Tea: Caffeine-free and available in many varieties, herbal teas like chamomile, ginger, and hibiscus offer various benefits, from promoting sleep to lowering blood pressure.
Black Tea: A popular source of antioxidants and caffeine. Enjoy it hot or iced, with minimal or no added sugar.

Milk and Plant-Based Alternatives

Milk is a naturally hydrating beverage that provides essential nutrients like calcium, protein, and potassium.

Dairy Milk: Studies show milk can provide longer-lasting hydration than water due to its macronutrient and electrolyte content. Opt for low-fat or skim versions to reduce saturated fat intake.
Soy Milk: A great plant-based alternative with a nutritional profile similar to dairy milk. It is rich in protein and often fortified with calcium and vitamin D.
Almond Milk: Lower in calories than dairy milk, fortified almond milk is a good source of vitamins D and E.
Kefir: This fermented milk drink is rich in probiotics, which support gut health.

Healthy Juice and Broth Options

While whole fruits and vegetables are always the best choice for fiber, fresh juices and broths can supplement your diet with vitamins and minerals.

Vegetable Juice: Homemade or low-sodium store-bought vegetable juice is lower in sugar than fruit juice and packed with nutrients. A blend of kale, cucumber, and celery is particularly revitalizing.
Coconut Water: This tropical drink is naturally rich in electrolytes like potassium, sodium, and magnesium, making it an excellent post-workout recovery drink. Be sure to choose unsweetened varieties.
Bone Broth: A savory, warm, and hydrating option rich in electrolytes, collagen, and amino acids. It's especially comforting during colder months or when feeling under the weather.

The Importance of Avoiding Added Sugars

Regardless of your beverage choice, it is crucial to monitor and minimize your intake of added sugars. Sugary drinks, including sodas, energy drinks, and many bottled juices, are linked to a host of health problems such as weight gain, type 2 diabetes, and heart disease. The World Health Organization and other health bodies strongly recommend reducing sugar consumption for better health outcomes.

Healthy Beverage Comparison


Beverage	Primary Benefits	Key Consideration	Best For
Infused Water	Zero calories, natural flavor.	Can be time-consuming to prepare.	Everyday hydration, subtle flavor preference.
Herbal Tea	Caffeine-free, calming properties.	Benefits vary by herb.	Relaxation, digestion, immune support.
Green Tea	Antioxidants, metabolism boost.	Contains caffeine.	Daily health, antioxidant intake.
Coconut Water	Electrolytes, rehydration.	Less sodium than sports drinks.	Post-workout recovery.
Kombucha	Probiotics, digestive health.	Can contain some sugar and alcohol.	Gut health, fizzy drink craving.
Vegetable Juice	Nutrients without high sugar.	Can be high in sodium if store-bought.	Nutrient boost, low-sugar juicing.

Conclusion

Staying well-hydrated is essential for overall health and longevity, and you don't have to rely on plain water to achieve this. From flavorful infused waters to nutrient-rich teas and protein-packed milk, the options are plentiful. The key is to be mindful of added sugars and artificial ingredients that can negate the health benefits of your chosen drink. By embracing variety and moderation, you can find a healthy beverage that perfectly fits your lifestyle and taste preferences.

Homemade Flavored Water Recipe

To make a simple and healthy flavored water, add 1/2 cup of sliced fruit (like strawberries, lemons, or oranges) and a sprig of fresh herbs (like mint or basil) to a large pitcher of water. Let it steep in the refrigerator for at least 2 hours to allow the flavors to infuse. Enjoy chilled throughout the day.

Final Thoughts on Healthy Hydration

Exploring options beyond water can be a rewarding way to enhance your health. Experiment with different combinations of natural ingredients to find what you enjoy most. For instance, creating your own homemade fruit or herbal infusions is a great way to control the flavor and avoid any unwanted additives found in store-bought products. Remember that moderation is key, especially with drinks that contain natural sugars or caffeine, to maintain a balanced and healthy hydration strategy.

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Frequently Asked Questions

While diet sodas contain zero calories, many health experts are wary of artificial sweeteners. Some research suggests they may confuse the body's metabolism and increase cravings for sweet foods over time. It is generally recommended to transition toward unsweetened or naturally flavored beverages instead.

A small, occasional glass (125ml) of 100% fruit juice is acceptable, but it should not be a primary source of hydration. Whole fruits are a better option as they contain fiber, which slows sugar absorption. Fruit juice lacks this fiber and contains concentrated natural sugars, which can lead to blood sugar spikes.

Yes, many healthy drinks are rich in electrolytes. Coconut water is a natural source of potassium and magnesium, while milk provides calcium and sodium. For most people, a balanced diet and adequate water intake are sufficient for maintaining electrolyte levels.

Coffee contains caffeine, which has a diuretic effect, but moderate consumption (typically up to 4-5 cups per day) is not significantly dehydrating. As part of an overall fluid intake, it can contribute to daily hydration needs. Excessive consumption, however, can cause a diuretic effect.

To make your own infused water, simply add sliced fruits (like lemon or berries) and herbs (such as mint) to a pitcher of cold water. Allowing it to sit in the fridge for a few hours will enhance the flavor naturally without any added sugar.

Yes, smoothies made from whole fruits and vegetables are a great way to stay hydrated while also consuming fiber, vitamins, and minerals. To keep them healthy, use low-fat milk or water as a base and avoid excessive sweeteners.

Kombucha is a fermented tea drink that contains probiotics, which are beneficial for gut health. While it offers health benefits, it can contain small amounts of sugar and alcohol, so check the label for varieties with minimal added sugar and consume in moderation.