What is the Healthiest Drink Besides Soda? Your Ultimate Guide

October 14, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, sugary drinks like soda are the leading source of added sugars in the American diet, contributing to a host of health issues. Many people want to cut back, leading to a crucial question: what is the healthiest drink besides soda? The good news is that numerous delicious and beneficial alternatives exist for all tastes.

Quick Summary

This comprehensive guide explores a wide array of nutritious and flavorful beverages, providing excellent alternatives to sugary soft drinks. It details the benefits of options such as teas, kombucha, and various waters, helping you make informed, healthier choices for your daily hydration needs.

Key Points

Variety is Key: Explore different alternatives like kombucha, unsweetened tea, and vegetable juice to find satisfying, flavorful replacements for soda.
Check for Added Sugar: Always read the labels on kombucha, bottled teas, and plant-based milks, as sugar content can vary significantly by brand.
Leverage Carbonation: Satisfy fizz cravings with sparkling water, either plain or naturally flavored, and consider adding a splash of fruit juice for sweetness.
Prioritize Hydration: Water is the most essential nutrient, and you can make it more appealing by infusing it with fruits, vegetables, and herbs.
Benefit from Probiotics: Kombucha is a great alternative for those looking for gut health benefits from a fermented beverage.
Control Your Sweetness: Brewing your own iced tea allows you to manage the amount of sweetener, or avoid it altogether, for a healthier drink.
Electrolytes Naturally: For post-workout hydration, coconut water offers a natural, electrolyte-rich alternative to sugary sports drinks.

The Problem with Sugary Sodas

Frequent consumption of sugary soft drinks is linked to significant health risks, primarily due to their high sugar content and empty calories. These drinks offer no nutritional value while contributing to weight gain, type 2 diabetes, and heart disease. Replacing even one sugary soda with a healthier beverage can lower your risk of early death from cardiovascular disease. The first and most obvious answer to what is the healthiest drink besides soda is water, but for those seeking variety, there is a wealth of other options.

Top Alternatives to Sugary Soft Drinks

Infused Water

If you find plain water unappealing, infusing it with fruits, vegetables, and herbs is a simple, calorie-free solution. It provides all the hydrating benefits of water with a natural flavor twist. You can create endless combinations to suit your preference.

Easy combinations:
- Lemon and cucumber slices for a classic spa water feel.
- Fresh mint leaves with berries for a refreshing sweetness.
- Orange slices and a cinnamon stick for a warmer, spicy note.

Unsweetened Teas

Tea, whether served hot or iced, is a fantastic alternative to soda and is packed with health benefits. Brewing it at home ensures you can control the sweetness, avoiding the high sugar content of many bottled varieties.

Green Tea: Loaded with antioxidants called catechins, green tea is celebrated for its anti-inflammatory properties and potential to aid in weight management and heart health.
Black Tea: Also rich in antioxidants, black tea offers a robust flavor and a moderate caffeine boost, making it a great morning substitute for sugary energy drinks.
Herbal Teas: Caffeine-free and available in a huge range of flavors, herbal teas like hibiscus, chamomile, and peppermint offer soothing and refreshing options.

Kombucha

This tangy, fizzy, fermented tea has gained immense popularity for its gut-friendly properties. Kombucha contains probiotics, beneficial bacteria that support digestive health. While it's a healthier fizzy option, it's important to be mindful of the sugar content, as it can vary by brand. Opt for brands with lower added sugar or dilute them with sparkling water.

Sparkling Water

For those who crave the carbonation of soda, sparkling water is the perfect zero-calorie, zero-sugar substitute. You can find unflavored seltzer or naturally flavored sparkling waters to add variety. You can also make your own at home using a soda maker. Be careful not to confuse sparkling water with tonic water, which contains added sugar.

Low-Fat Milk and Plant-Based Alternatives

Milk is a nutrient powerhouse, offering protein, calcium, and vitamin D. Low-fat cow's milk is a wholesome choice, and fortified plant-based milks, such as almond, soy, and oat milk, are great alternatives for those who are lactose intolerant or vegan. As with kombucha, always check the label for added sugars, which can be high in flavored varieties.

Vegetable Juice

While 100% fruit juice can be high in sugar, vegetable juice offers a nutrient-dense, lower-sugar option. Making your own at home ensures you get the maximum nutritional benefit and can avoid the high sodium levels often found in store-bought versions.

Coconut Water

Naturally rich in electrolytes like potassium, coconut water is an excellent choice for rehydrating after a workout or on a hot day. It has less sugar than most sports drinks and many fruit juices, but you should still check labels for brands with no added sugar.

Comparison of Healthy Drink Alternatives


Drink Type	Calories	Added Sugars	Key Benefit	Notes
Water	0	0	Ultimate Hydration	Can be infused for flavor
Infused Water	0	0	Hydration & Flavor	Simple DIY with fruit and herbs
Unsweetened Tea	~0	0	Antioxidants	Hot or iced, control sweetness
Kombucha	Varies	Varies	Probiotics	Good for gut health, check labels
Sparkling Water	0	0	Carbonation	Satisfies fizz cravings naturally
Low-Fat Milk	~100/cup	0	Calcium, Protein	Nutritious, choose low-fat
Plant Milk (Unsweetened)	Varies	0	Fortified Nutrients	Good dairy alternative, check fortification
Vegetable Juice	Low	Low	Vitamins, Minerals	Lower in sugar than fruit juice
Coconut Water	Varies	0	Electrolytes	Post-workout hydration, check labels

Strategies for Making the Switch

Transitioning away from soda can be challenging, but a step-by-step approach is most effective.

Start with Diet: Some find it easier to initially swap regular soda for diet soda, then gradually reduce intake.
Keep it Stocked: Keep your fridge filled with healthy, cold alternatives so they are easily accessible when a craving strikes.
Find Your Fizz: If the carbonation is what you miss most, experiment with different sparkling waters until you find one you love. Consider investing in a soda stream.
Garnish for Fun: Use a wedge of lemon or lime, or add frozen fruit cubes to make your healthy drink feel like a treat.

Conclusion

While water remains the pinnacle of healthy hydration, there is no single answer to what is the healthiest drink besides soda that fits everyone. The best choice depends on your individual needs and taste preferences. By exploring unsweetened teas, probiotic-rich kombucha, and naturally flavored sparkling waters, you can find a satisfying and healthy replacement for sugary sodas. Making this transition is not only a matter of cutting out empty calories but also of embracing nutritious and delicious new habits for long-term health.

For more information on the impact of sugary beverages and guidance on reducing consumption, consider resources like the Centers for Disease Control and Prevention (CDC)(https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/).

Frequently Asked Questions

While diet soda is lower in calories and sugar than regular soda, its use of artificial sweeteners is still a subject of health debate. Some experts suggest a link between artificial sweeteners and health issues like type 2 diabetes. It is generally recommended as a transitional step towards water rather than a permanent solution.

A gradual, step-by-step approach is often recommended. Start by reducing your intake and substituting some servings with sparkling water or unsweetened iced tea. Keeping healthy alternatives readily available and making them exciting with garnishes can also help.

No. Many store-bought fruit juices contain as much sugar as soda, and the juicing process removes beneficial fiber. 100% fruit juice is better than a 'fruit drink,' but it's best to consume fruit in its whole form. Limit 100% juice to small portions or mix it with sparkling water.

To make infused water, simply add sliced fruits (like lemon, berries), vegetables (cucumber), or herbs (mint, basil) to a pitcher of cold water and let it steep in the refrigerator for a few hours. This allows the natural flavors to infuse into the water, creating a delicious and healthy drink.

Yes, many healthy alternatives provide caffeine. Both black tea and green tea contain caffeine, and unsweetened iced coffee is another excellent option. These are often better choices than soda or energy drinks, especially when consumed without added sugar or syrups.

While generally considered safe for most healthy adults, kombucha contains a small amount of alcohol and may not be suitable for pregnant or breastfeeding women. Its probiotics might also pose a risk to those with serious illnesses or compromised immune systems. Consult a doctor if you have concerns.

For most workouts, plain water is sufficient. For more intense or prolonged exercise, coconut water is a great alternative to sugary sports drinks, as it is naturally rich in electrolytes like potassium and has less sugar. You can also make your own rehydration drink with a pinch of salt in water.