What is Safe to Drink Other Than Water?

November 22, 2025 •

4 min read

According to research, water makes up about 60% of the human body, but plain H2O isn't the only option for staying hydrated. Finding variety is key for many, so exploring what is safe to drink other than water can help maintain consistent fluid intake and support overall health.

Quick Summary

This guide provides a comprehensive overview of safe and healthy beverage alternatives to plain water. It covers options like herbal teas, coconut water, milk, and smoothies, highlighting their specific nutritional benefits for better hydration and health.

Key Points

Embrace Herbal Tea: Unsweetened herbal teas like chamomile or ginger offer flavor, antioxidants, and a variety of health benefits without the caffeine or sugar.
Opt for Infused Water: Adding fresh fruits, vegetables, and herbs to water creates a naturally flavored, calorie-free, and refreshing drink with added vitamins and antioxidants.
Choose Nutrient-Dense Milk: Low-fat dairy milk and fortified plant-based alternatives are effective for hydration, providing electrolytes, protein, and calcium.
Sip Coconut Water: This natural beverage is a potent source of electrolytes, particularly potassium, making it an excellent choice for rehydration after exercise.
Limit Sugary Drinks: Avoid excessive intake of fruit juices and sugary sodas, which contain high levels of added sugar that can counteract hydration efforts and negatively impact health.
Consider Sparkling Water: For a fizzy fix without the sugar, opt for plain sparkling water or add a splash of 100% fruit juice for a low-calorie, refreshing drink.

Exploring a World of Healthy Hydration

While plain water is the gold standard for hydration, many people seek alternatives to add flavor and nutritional benefits to their daily fluid intake. Fortunately, there is a wide array of delicious and safe beverages to choose from, each offering unique advantages. From natural fruit infusions to nutrient-rich milk, diversifying your drink selection can make staying hydrated an enjoyable experience. The key is to prioritize options with minimal or no added sugars to avoid negating the health benefits of proper hydration.

Herbal Teas: The Caffeine-Free Elixir

Herbal teas are infusions made from dried herbs, flowers, fruits, and spices, making them naturally caffeine-free and rich in antioxidants. A warm cup of chamomile tea can be a relaxing way to unwind, while a peppermint infusion can aid in digestion.

Chamomile Tea: Known for its calming properties, it can help promote relaxation and sleep.
Ginger Tea: Often used to soothe upset stomachs and alleviate nausea.
Hibiscus Tea: Rich in antioxidants, it may help lower blood pressure.
Peppermint Tea: Excellent for digestion and soothing headaches.

Sparkling and Infused Waters: Simple and Refreshing

For those who miss the fizz of soda, unsweetened sparkling water is a perfect substitute. You can create your own vibrant and flavorful beverages by infusing water with fresh fruits, vegetables, and herbs.

Cucumber and Mint: A classic combination that is incredibly refreshing and cooling.
Lemon and Ginger: Adds a zesty, spicy kick that can help with digestion.
Berries and Lime: Provides a boost of vitamin C and antioxidants.

Nutrient-Rich Milks and Juices

Certain milks and juices can contribute significantly to your daily fluid intake while providing essential nutrients. Studies have even shown that milk can be more hydrating than plain water due to its protein, fat, and electrolyte content.

Low-fat Dairy Milk: Contains electrolytes like sodium and potassium, along with carbohydrates and protein, making it an excellent post-workout recovery drink.
Fortified Plant-based Milks: Soy and almond milk, when fortified, can provide calcium and vitamin D for those who avoid dairy.
100% Fruit or Vegetable Juice (in moderation): While higher in sugar, a small glass of 100% juice contributes water, vitamins, and minerals. Diluting it with sparkling water is a smart strategy to reduce sugar content.
Coconut Water: Often called nature's sports drink, it is naturally rich in electrolytes, particularly potassium, which is great for post-exercise rehydration.

Comparison of Healthy Beverage Options


Beverage	Key Benefits	Hydration Performance	Considerations
Plain Water	Calorie-free, essential for bodily functions	The benchmark for hydration	No added nutrients or flavor
Low-fat Milk	Excellent source of calcium, protein, vitamin D	Highly effective, may retain fluid better than water	Higher calories and fat than water; unsuitable for lactose intolerance
Herbal Tea	Antioxidants, relaxing or digestive properties	Effective, especially when unsweetened	Benefits vary by type; avoid added sugar
Coconut Water	Rich in electrolytes like potassium	Good for rehydrating after intense exercise	Contains natural sugars; higher in calories than water
Sparkling Water	Calorie-free, fizzy alternative to soda	Same hydrating effect as still water	Can be high in sodium, check labels
Infused Water	Vitamins, antioxidants, natural flavor	Excellent and flavorful alternative	Retains trace amounts of nutrients from fruits
Unsweetened Coffee	Antioxidants, moderate caffeine boost	Similar to water in moderate amounts	Excessive caffeine can cause dehydration
Kombucha	Probiotics for gut health	Good, often lower in sugar than soda	Sugar content can vary significantly by brand

Making Smart Choices

When exploring these alternatives, moderation and vigilance regarding added sugars are crucial. Sugary sports drinks, sodas, and sweetened juices can undermine your health goals. Instead, focus on naturally flavored, unsweetened options or those with added nutritional value, like the electrolytes in coconut water or the protein in milk. Small changes, such as swapping out a sugary soft drink for infused water, can make a significant difference in your long-term health and wellness.

Conclusion: A Healthier Drinking Habit

Beyond plain water, there are many safe and healthy beverages that can help you stay hydrated, energized, and nourished. By embracing options like herbal teas, infused waters, and low-sugar milks, you can keep your body and mind functioning optimally. Ultimately, the best strategy is to listen to your body and choose beverages that support your wellness goals without compromising on flavor or health. As with any diet change, consulting a healthcare professional is always a smart step, particularly if you have underlying health conditions like diabetes. Experimenting with different safe beverages can lead to a more varied and enjoyable hydration routine that benefits your health in the long run.

Explore more healthy beverage ideas from Health.com.

Frequently Asked Questions

Studies suggest that milk is a very hydrating option due to its combination of water, electrolytes like sodium and potassium, and slow-digesting proteins and sugars that help the body retain fluids longer.

In moderate amounts, unsweetened coffee and tea are as hydrating as water. However, excessive caffeine intake (over 300mg) can have a mild diuretic effect, so it's important to consume them mindfully.

Coconut water is a natural source of electrolytes like potassium, but it contains less sodium than most commercial sports drinks. It is a great option for light-to-moderate rehydration, but a traditional sports drink might be better for intense, prolonged exercise with heavy sweating.

Yes, drinking infused water can aid in weight management by replacing high-calorie, sugary drinks with a flavorful, calorie-free alternative. Proper hydration can also help control appetite.

Always read the nutrition label. Look for unsweetened options or those with minimal added sugars. Check for added vitamins, minerals, and other beneficial ingredients, and be mindful of sodium content in sparkling waters.

You can infuse your water by adding slices of fresh fruit (lemon, lime, berries), vegetables (cucumber), and herbs (mint, basil) and letting them steep for a few hours.

100% fruit juice can be a healthy choice in moderation, providing vitamins and minerals. However, it is high in natural sugar, so it is best to limit intake and consider diluting it with water to reduce the sugar load.