What is a healthy drink if you don't like water? Exploring hydrating alternatives

December 9, 2025 •

3 min read

Approximately 75% of the human body is composed of water, highlighting its critical role in our health. However, many people find plain water unappealing due to its lack of flavor. This article explores what is a healthy drink if you don't like water, offering delicious and hydrating alternatives to meet your daily fluid needs.

Quick Summary

This guide provides numerous healthy alternatives for those who find plain water unappealing, such as flavored sparkling water, herbal teas, and nutrient-rich coconut water. It covers simple methods for making infused water at home and offers comparisons of different hydrating beverages.

Key Points

Infused Water: Add slices of fruit and herbs like cucumber, mint, or berries to flavor plain water naturally without sugar.
Herbal Tea: Opt for caffeine-free herbal teas such as chamomile, hibiscus, or peppermint for a flavorful and calming beverage.
Coconut Water: This hydrating drink is rich in electrolytes like potassium, making it a great choice for replenishing fluids.
Sparkling Water: Use unsweetened sparkling water with fresh fruit for a bubbly alternative to sugary sodas and energy drinks.
Hydrating Foods: Increase your fluid intake through water-rich foods like watermelon, cucumber, and broth-based soups.
Smoothies: Blend fruits, vegetables, and milk alternatives for a nutritious, customizable, and hydrating meal or snack.
Diluted Juice: For a hint of sweetness, mix a small amount of 100% fruit juice with water to reduce the sugar content.

The Foundation of Hydration: Beyond Plain Water

Staying adequately hydrated is crucial for every bodily function, from regulating temperature to delivering nutrients to cells. While plain water is the gold standard, it's not the only way to meet your fluid intake goals. For those who crave more flavor, a variety of healthy drinks can contribute significantly to daily hydration without relying on sugary sodas or juices.

Natural & Low-Sugar Alternatives

For a daily boost of hydration and flavor, these options are simple to prepare and easy to integrate into your routine.

Infused Waters: Your Customizable Hydration

Making your own infused water is a simple and effective way to add natural flavor without sugar or artificial ingredients. Experiment with different combinations to find your favorite.

Classic Cucumber Mint: Combine thinly sliced cucumber and fresh mint leaves for a spa-like, refreshing beverage.
Berry Citrus: Add a handful of halved strawberries and a few lemon slices for a fruity and tangy kick.
Tropical Blend: Infuse water with chunks of pineapple and mango for a sweet, tropical escape.
Spicy Ginger Lime: Muddle fresh ginger slices and lime wedges for a zingy, invigorating drink.

Herbal Teas: The Soothing Sipper

Herbal teas, which are naturally caffeine-free, provide a comforting and flavorful way to hydrate. Popular options include:

Chamomile: Known for its calming properties, perfect for unwinding in the evening.
Hibiscus: Features a tart, cranberry-like flavor and is rich in antioxidants.
Peppermint: Excellent for digestion and provides a refreshing, cool sensation.
Rooibos: A naturally sweet and earthy tea that is rich in minerals.

Sparkling Water: The Bubbly Option

If you miss the carbonation of soda, unsweetened sparkling water is an ideal substitute. Add your own fresh fruit or a splash of 100% fruit juice for a customized flavor without the added sugars.

Nutrient-Rich Hydrators

Some alternatives do more than just hydrate, packing in extra vitamins, minerals, and other benefits.

Coconut Water: The Electrolyte Powerhouse

This naturally sweet beverage contains electrolytes like potassium, which help regulate fluid balance in the body. Choose varieties with no added sugar for maximum health benefits.

Homemade Smoothies: A Meal in a Glass

Blend together fruits, vegetables, and a liquid base like milk or water for a hydrating and nutritious meal replacement or snack. A handful of spinach or kale can add a vitamin boost without altering the taste significantly.

Vegetable Juice: Getting Your Greens

While eating whole vegetables is preferable, a small glass of 100% vegetable juice can contribute to your daily fluid and nutrient intake. To control sodium, consider juicing your own or choosing a low-sodium store-bought variety.

Hydrating Drinks Comparison Table


Drink	Added Sugar	Nutrients	Taste/Texture	Best For	Considerations
Infused Water	None (DIY)	Trace from fruits	Crisp, subtle flavor	All-day sipping	Can lose flavor over time; needs prep
Herbal Tea	None (DIY)	Antioxidants, minerals	Warm, earthy, floral	Soothing, relaxation	Caffeine-free, unless black/green tea
Coconut Water	Varies	Electrolytes (K+, Mg++)	Slightly sweet, nutty	Post-workout rehydration	Can have added sugars; check labels
Smoothies	Varies	Vitamins, fiber, protein	Creamy, customizable	Meal replacement, snack	High in calories/sugar if not careful
Vegetable Juice	Varies	Vitamins, minerals	Earthy, savory, fresh	Quick nutrient intake	Can be high in sodium; DIY best
Sparkling Water	None	None	Fizzy, clean taste	Replacing soda	Can be more expensive than tap water

Hydration through Food

Did you know you can get a significant portion of your daily water intake from food? Many fruits and vegetables are packed with water, making them excellent, hydrating snacks. Foods like watermelon, cucumbers, and lettuce have over 90% water content. Broth-based soups are also a comforting way to increase fluid intake, especially in colder months.

Conclusion: Your Hydration, Your Way

If the idea of drinking plain water leaves you unenthused, don't despair. The key to healthy, consistent hydration is to find what works for you. By exploring options like infused waters, herbal teas, and nutrient-dense alternatives, you can make hydration an enjoyable part of your daily routine. The perfect healthy drink is one you'll look forward to drinking, and with so many alternatives available, boredom is no longer an excuse. By focusing on low-sugar and naturally flavored options, you can achieve your hydration goals and enjoy the countless health benefits that come with them.

For more expert-backed tips on healthy drinks, check out the resources from the Heart Foundation.

Frequently Asked Questions

While sugar-free drinks like diet sodas may have zero calories, they often contain artificial sweeteners and other chemicals that offer no nutritional value and may have other health implications. It is generally healthier to choose natural, whole-food-based beverages.

Coffee and tea contribute to your daily water intake, but their caffeine content can have a mild diuretic effect, causing you to urinate more frequently. For optimal hydration, it's best to consume caffeinated drinks in moderation.

Check the ingredients list and nutrition label carefully. Look for zero calories and no added sugars. The healthiest options will list only water and natural flavorings, like fruit extracts, without artificial sweeteners or preservatives.

Studies show that milk, including both dairy and fortified plant-based versions, can be more hydrating than plain water due to its fat, lactose, and sodium content, which helps with fluid retention. However, milk does contain calories and nutrients, so water remains the best option for calorie-free hydration.

Most flavor packets contain artificial sweeteners and chemicals, which are not the healthiest choice. It is much better to use natural flavorings from fresh fruits, vegetables, and herbs.

For intense or prolonged exercise, electrolyte-rich drinks like coconut water or a homemade electrolyte mix can be beneficial for replenishing fluids and minerals lost through sweat. For less strenuous activity, infused water is a great option.

Try making fun, colorful infused waters with their favorite fruits, blending smoothies with hidden veggies, or serving warm, soothing herbal teas. Let them be involved in the preparation process to encourage them.