What Is a Healthy Drink for Lunch? Your Guide to Smart Hydration

January 4, 2026 •

4 min read

Over 70% of the body's mass is water, underscoring the importance of proper hydration during meals. Understanding what is a healthy drink for lunch can significantly boost your energy, aid digestion, and prevent the afternoon slump caused by sugary alternatives.

Quick Summary

Learn about hydrating, low-calorie beverage options for your midday meal, including water, herbal teas, and homemade infusions, while avoiding sugary sodas and excess calories.

Key Points

Water is the #1 Choice: Zero calories and perfect for hydration, aiding digestion, and weight management.
Opt for Herbal Teas: Unsweetened teas like peppermint or ginger can soothe digestion and provide antioxidants.
Choose Homemade Smoothies: Make your own to control sugar content and boost nutrient intake with fruits, veggies, and protein.
Limit Sugary Drinks: Avoid soda, sports drinks, and sweetened bottled juices, which add unnecessary calories and can cause energy crashes.
Consider Milk Sparingly: Low-fat dairy or fortified plant-based milk provides protein and calcium but should be consumed in moderation.
Infuse for Flavor: Add lemon, cucumber, or mint to water for a refreshing and healthy flavor boost.

The Case for Water: The Undisputed Best Choice

Water is universally recognized as the healthiest option for any meal, including lunch. It provides everything the body needs to restore fluids lost through daily activities, all without adding any calories, sugars, or artificial ingredients. Drinking a glass of water with your lunch can help you feel full, potentially aiding in weight management by reducing overall calorie intake. Opt for plain tap water for the purest form of hydration, or try enhancing it naturally for a flavor boost.

Flavor-Enhanced Water Ideas

Fruit-Infused Water: Add slices of fresh lemon, orange, cucumber, or berries to a pitcher of cold water and let it infuse for a naturally refreshing taste.
Herbal Water: Fresh mint or basil leaves can provide a subtle, zero-calorie, and invigorating twist.
Sparkling Water: For those who prefer some fizz, unsweetened sparkling water is an excellent, calorie-free alternative to sugary sodas.

Digestive-Friendly Teas

Unsweetened teas, whether hot or iced, offer a flavorful and beneficial addition to your lunch. Many herbal teas, in particular, are packed with antioxidants and compounds that can aid digestion and soothe the stomach.

Healthy Tea Varieties for Lunch

Green Tea: A popular choice for its high antioxidant content, it may help protect against certain health issues and can gently boost metabolism.
Peppermint Tea: Known for its ability to relax the muscles of the digestive tract, it can help alleviate bloating and indigestion after eating.
Ginger Tea: Celebrated for its anti-inflammatory properties, ginger tea is excellent for settling an upset stomach.
Herbal Teas: Options like rooibos or chamomile are naturally caffeine-free and calming, making them ideal for a relaxing midday break.

Sensible Smoothie and Juice Consumption

While store-bought smoothies and juices can be loaded with added sugar, making your own at home allows for total control over the ingredients and offers excellent nutritional benefits.

Making Healthier Smoothies

Base: Start with low-fat dairy milk, a fortified plant-based alternative like almond or soy milk, or simply water.
Fiber and Protein: Incorporate a scoop of protein powder, chia seeds, or flax seeds to boost the fiber and protein content, helping you feel full and satisfied longer.
Fruits and Veggies: Use a handful of spinach or kale to pack in extra nutrients and vitamins. Pair with a small amount of fruit like berries or banana for natural sweetness without excessive sugar.

The Verdict on Milk and Milk Alternatives

For those who enjoy a glass of milk with lunch, low-fat or skim options are the best choices to reduce saturated fat intake while still providing valuable nutrients. Dairy milk is a powerhouse of nutrients like calcium, vitamin D, and protein, which are essential for muscle, teeth, and bone health. For individuals with lactose intolerance or those following a plant-based diet, fortified non-dairy milks (such as soy, almond, or oat) can be a suitable alternative, provided they are unsweetened and fortified with calcium.

A Comparison of Healthy Lunch Drinks


Beverage	Pros	Cons
Plain Water	Zero calories, pure hydration, aids digestion.	Can be perceived as bland; no added nutrients.
Herbal Tea	Antioxidants, digestive benefits, low to zero calories.	Flavor preferences vary; some might find preparation inconvenient.
Homemade Smoothie	High in fiber, vitamins, and minerals; very customizable.	Can become high in calories and sugar if not made carefully.
Low-Fat Milk	Good source of protein, calcium, and vitamin D.	Lactose intolerance issues; contains some saturated fat.
Unsweetened Sparkling Water	Calorie-free, refreshing carbonation; good soda alternative.	Can be more expensive than tap water; some club sodas contain sodium.

What to Avoid with Your Lunch

Making healthy beverage choices also involves knowing what to avoid. The worst offenders are those packed with added sugar, which offer little to no nutritional value and can contribute to weight gain and energy crashes. These include:

Sugary soft drinks and sodas.
Energy drinks.
Sweetened bottled teas and juices, particularly those with added sweeteners or concentrates.
Excessive consumption of alcohol, which is calorie-dense and not a healthy habit with meals.

Conclusion: Making the Right Choice for Your Health

The most important takeaway is to prioritize low-sugar, hydrating options to complement your midday meal. While water remains the gold standard, unsweetened herbal teas and carefully prepared homemade smoothies are fantastic alternatives that can add flavor and nutrients. By making a conscious choice to avoid calorie-laden, sugary beverages, you support your body's energy levels, aid digestion, and contribute positively to your overall well-being. For more in-depth information on healthy beverage choices and their nutritional benefits, consider exploring resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

100% fruit juice can provide vitamins, but it lacks the fiber of whole fruit and is high in natural sugar. It's best to consume it in small, limited quantities or dilute it with water.

Yes, unsweetened coffee is a healthy option in moderation. However, adding cream, sugar, and syrups can significantly increase calories and undermine its health benefits.

Diet sodas contain artificial sweeteners and have been linked to potential health issues. While they're low in calories, water and unsweetened alternatives are still the healthier choice. For someone transitioning from regular soda, they can be a temporary step towards healthier hydration.

No, drinking a moderate amount of water with your meal does not interfere with digestion. In fact, sipping water throughout your meal can actually help soften food and aid the digestive process.

Coconut water contains electrolytes and less sugar than many fruit juices, making it a decent option. However, plain water is still the primary choice for simple hydration, and checking for added sugars is essential.

For adults, moderate intake of low-fat milk can be a good source of nutrients like calcium, protein, and vitamin D. For those with high cholesterol, reduced-fat milk is recommended.

The best drink for weight loss is plain water, as it is calorie-free and can help you feel full. Unsweetened herbal teas are also excellent options for flavor without the calories.

Unless you are an endurance athlete with an intense workout, sports drinks are not a healthy option for lunch. They are often high in sugar and calories, which are unnecessary for typical mealtimes.