What is the best thing to drink besides water? A Guide to Healthy Hydration

October 8, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, unsweetened tea and coffee are healthy options for staying hydrated. So, what is the best thing to drink besides water? The answer depends on your nutritional needs, activity level, and preference, but several low-calorie and nutritious options are available.

Quick Summary

This guide explores a range of healthy water alternatives, including unsweetened tea, coffee, milk, electrolyte drinks, and fruit-infused water. It highlights their unique benefits and provides guidance on making smart beverage choices for optimal hydration and overall wellness.

Key Points

Prioritize Unsweetened Beverages: Opt for drinks without added sugars to avoid excess calories and health risks associated with obesity and diabetes.
Tea and Coffee are Hydrating: Unsweetened tea and coffee contribute to your daily fluid intake, though moderation is key due to caffeine, particularly for those sensitive to it.
Milk is a Nutritious Option: Low-fat milk provides protein, calcium, and electrolytes, making it an excellent post-workout recovery drink. Plant-based alternatives are also available for those with intolerances.
Infuse for Flavor: Add fruits, vegetables, and herbs to water for a zero-calorie, personalized flavor boost that encourages you to drink more throughout the day.
Consider Electrolytes When Needed: Natural sources like coconut water are beneficial for intense exercise or illness to replenish lost minerals without added sugars.
Limit Sugary and Diet Drinks: Avoid sodas, energy drinks, and excessive fruit juice due to their high sugar content, which can lead to negative health outcomes.

Hydration: Beyond the Basics of Water

While water is the undisputed champion of hydration, many people seek alternatives for variety, flavor, or additional health benefits. The key to choosing a healthy substitute lies in prioritizing unsweetened beverages that offer nutritional value without excessive calories or additives. Understanding the pros and cons of different drinks can help you make informed choices to support your health goals.

Unsweetened Tea and Coffee: Flavorful Hydration

Tea and coffee, when consumed unsweetened and in moderation, are excellent choices to contribute to your daily fluid intake.

The Health Benefits of Tea

Unsweetened black, green, and white teas are rich in polyphenols and antioxidants, which help combat free radicals, reduce inflammation, and may lower the risk of chronic diseases such as heart disease and certain cancers.

Green Tea: Contains catechins and flavonoids linked to improved brain health and reduced risk of chronic diseases.
Black Tea: Also a source of antioxidants and can aid in supporting a healthy heart.
Herbal Tea: Caffeine-free and packed with nutrients. Varieties like chamomile can aid relaxation, while ginger can soothe digestion.

The Role of Coffee

Coffee is a popular choice for many, and when kept black, it is a low-calorie option with antioxidant properties. Moderate coffee intake (up to 400 mg of caffeine per day for most adults) is generally considered safe and can offer protective effects against certain diseases. However, the caffeine content means it should not be your sole source of fluid, as high doses can cause restlessness or anxiety.

Milk: A Nutrient-Dense Hydration Source

Milk, including dairy and fortified plant-based options, offers a blend of water, protein, carbohydrates, and electrolytes that support hydration and recovery, especially after exercise.

Dairy Milk: A single glass is packed with essential nutrients like calcium, protein, potassium, and vitamin D, crucial for bone health and muscle function. Low-fat varieties are recommended to limit saturated fat intake.
Plant-Based Milks: For those with lactose intolerance or following a vegan diet, unsweetened soy, almond, and oat milks are good alternatives. Fortified versions provide a nutrient profile closer to dairy milk, with added calcium and vitamins.

Electrolyte Drinks for Performance and Recovery

Electrolytes are minerals vital for regulating bodily functions, including hydration, muscle contraction, and nerve signaling.

Natural Electrolyte Boosters

Coconut Water: The clear fluid inside coconuts is naturally rich in electrolytes like potassium, sodium, and magnesium, making it a low-calorie, hydrating option for replenishing minerals lost through sweat.
DIY Electrolyte Drink: A simple homemade version can be made by combining 100% fruit juice with a pinch of salt and water.

What to Avoid: Sugary Sports and Energy Drinks

For most people, water is sufficient for hydration, and sugary sports drinks are unnecessary. These beverages are often high in added sugars and artificial ingredients and are only truly beneficial for endurance athletes during high-intensity, prolonged exercise. Energy drinks, with their high levels of caffeine and stimulants, are even less advisable.

Infused and Sparkling Water: Simple and Flavorful

If you find plain water bland, infusing it with fruits, vegetables, and herbs is a simple, zero-calorie way to add flavor and encourage increased fluid intake.

Infusion Ideas:

Cucumber and mint
Lemon and ginger
Orange and blueberries
Strawberry and kiwi
Grapefruit and rosemary

Sparkling water offers a refreshing carbonated alternative to plain water. Just be sure to choose unsweetened options to avoid added sugars.

Beverages to Limit or Avoid for Optimal Health

For any health-conscious diet, it is crucial to recognize and limit drinks that can negatively impact your wellness.

Sugary Drinks: This includes sodas, sweet tea, and fruit drinks with added sweeteners. They are a primary source of added sugars and are linked to weight gain, obesity, type 2 diabetes, and heart disease.
Excessive Fruit Juice: Even 100% fruit juice contains high amounts of natural sugar and lacks the beneficial fiber of whole fruits. It can cause blood sugar spikes and contributes to excess calorie intake. A small, occasional serving (approx. 125ml) is acceptable, but it should not replace water.

Comparison of Healthy Hydration Options


Beverage	Primary Hydration Benefit	Key Nutrients	Calories/Sugar	Considerations
Unsweetened Tea	Hydrating, Antioxidants	Antioxidants (Polyphenols), Flavonoids	Low (0-5 kcal) / None	Caffeine content, oxalic acid in black tea
Milk (Low-fat)	Hydrating, Post-Workout Recovery	Protein, Calcium, Vitamin B12, Potassium	Moderate / Naturally occurring lactose	Saturated fat in whole milk, lactose intolerance
Coconut Water	Electrolyte Replenishment	Potassium, Sodium, Magnesium	Low / Low	Flavor preference, sourcing
Infused Water	Flavored Hydration	Trace vitamins (from infusion)	Very Low / None	Requires prep time, minimal nutrient impact
Unsweetened Coffee	Hydrating, Antioxidants	Antioxidants	Low (0-5 kcal) / None	Caffeine content, impact on sleep/anxiety

Conclusion: Making the Right Choice

While plain water is the best and most fundamental choice for hydration, several healthy, flavorful alternatives exist. The best thing to drink besides water is an unsweetened and low-calorie option, such as unsweetened tea, coffee in moderation, milk, or infused water, chosen based on your personal health needs and taste preferences. By opting for these, you can enjoy variety while avoiding the adverse health effects associated with sugary and artificially sweetened beverages. Always remember to listen to your body and prioritize the healthiest choices to support your overall wellness. For more insights on building a healthy diet, consider consulting resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

No, even 100% fruit juice can be high in sugar and calories and lacks the beneficial fiber of whole fruits. It is best to consume it in moderation or diluted with water to mitigate potential blood sugar spikes.

While caffeine is a mild diuretic, moderate consumption of unsweetened tea and coffee (up to 400 mg of caffeine per day for most adults) still contributes to your daily fluid intake. It doesn't cause a net fluid loss.

Milk contains water, electrolytes, protein, and carbohydrates, which aid in rehydration and muscle recovery, making it particularly effective after exercise. It is often cited as being more effective than water or sports drinks for rehydration in some cases.

No, energy drinks are not recommended for hydration. They often contain excessive amounts of caffeine, sugar, and other stimulants that can cause more harm than good and pose health risks.

Unsweetened plant-based milks like soy, almond, and oat are good dairy-free alternatives. Look for fortified versions that provide added calcium and vitamins to match the nutritional benefits of dairy milk.

Yes, you can create a simple electrolyte drink by combining 100% fruit juice (like orange or tart cherry) with a pinch of salt and water. This avoids the excessive sugar found in commercial sports drinks.

You can add flavor to plain water by infusing it with sliced fruits (such as lemon, berries, or melon), vegetables (like cucumber), or herbs (including mint or basil). This adds taste without calories.