What is the healthiest drink that isn't water? Exploring top nutritious alternatives

December 19, 2025 •

4 min read

According to Healthline, staying hydrated with fluids beyond plain water can help you get important nutrients like antioxidants, protein, vitamins, and minerals. This guide explores several excellent, low-sugar options for a nutritional boost while still prioritizing your daily hydration.

Quick Summary

This article explores healthy drink alternatives to water, detailing the benefits of green tea, kefir, low-fat milk, and beet juice to enhance hydration and nutrient intake.

Key Points

Green Tea: Contains powerful antioxidants (EGCG) that can help reduce inflammation and lower the risk of heart disease and some cancers.
Kefir: A fermented milk drink with a more diverse range of probiotics than yogurt, excellent for improving gut health, immunity, and bone density.
Low-Fat Milk: Provides high-quality protein, calcium, and vitamin D for muscle and bone health, with less saturated fat than whole milk.
Beet Juice: Rich in nitrates that convert to nitric oxide, which helps to lower blood pressure and improve athletic performance.
Smart Choices: Opt for unsweetened versions of these drinks and rotate them in your diet to avoid excess sugar and get a wide range of benefits.
Infused Water: A simple, zero-calorie way to add flavor and make hydration more exciting by adding fruits or herbs.

Understanding Healthy Alternatives

While water is the undisputed champion for hydration, the body can also benefit from other liquids that provide additional nutrients. The key is to choose beverages that offer health-promoting compounds like antioxidants, vitamins, and minerals without excess added sugar or calories. Many options, from fermented milk to herbal infusions, can offer unique health benefits that support everything from gut health to heart function.

The Top Contenders for Healthy Drinks

Green Tea: An Antioxidant Powerhouse

Green tea has been cherished for centuries for its medicinal properties. Rich in potent antioxidants called polyphenols, especially epigallocatechin-3-gallate (EGCG), green tea helps fight cell damage and inflammation. Studies suggest regular consumption may lower the risk of heart disease, certain cancers, and type 2 diabetes. It also contains the amino acid L-theanine, which can promote a state of calm alertness and improve cognitive function. For maximum benefits, it is best to drink it unsweetened and without milk, as some research indicates that milk proteins may inhibit the absorption of its beneficial antioxidants.

Benefits of Green Tea:

Rich in powerful antioxidants (polyphenols and EGCG)
Supports heart health by lowering cholesterol
May reduce the risk of certain cancers
Aids brain function and reduces anxiety with L-theanine
Can boost metabolism and support weight management

Kefir: The Probiotic Champion

Kefir is a fermented milk drink with a creamy texture and tangy flavor, similar to liquid yogurt but with a more diverse range of probiotic bacteria and yeasts. These live cultures are excellent for promoting a healthy gut microbiome, which in turn supports immune function and digestion. Kefir is also a great source of bone-building calcium and vitamin D. For those with lactose intolerance, the fermentation process breaks down most of the lactose, making it often more digestible than standard milk. Water kefir, a non-dairy alternative, offers similar probiotic benefits.

Nutritional highlights of Kefir:

Packed with diverse probiotic strains
Excellent source of calcium and vitamin D
Easier to digest for those with lactose sensitivity
Supports the immune system and aids digestion

Skim or Low-Fat Milk: Protein and Bone Support

For those who tolerate dairy, low-fat or skim milk remains a highly nutritious choice. It is a fantastic source of high-quality protein, which is essential for muscle repair and satiety. Milk is fortified with vitamin D and provides significant amounts of calcium and phosphorus, vital for strong bones and teeth. Choosing a low-fat version helps to reap these nutritional rewards while limiting saturated fat intake, which is beneficial for heart health. Plant-based fortified alternatives, like soy and oat milk, are also great options for protein and calcium.

Beet Juice: For Endurance and Blood Pressure

Beet juice, with its distinctive earthy flavor and vibrant color, is a potent source of health benefits. It is rich in natural nitrates, which the body converts to nitric oxide. This compound helps to relax and widen blood vessels, improving blood flow, lowering blood pressure, and potentially boosting exercise performance. Beet juice is also a strong antioxidant, protecting cells from damage.

Infused Water: Simple Flavor, Great Hydration

For a no-calorie, no-sugar option that adds a touch of flavor, infused water is a perfect choice. Simply add slices of lemon, cucumber, mint leaves, or berries to plain water. This can make staying hydrated more appealing without relying on sweeteners or artificial ingredients.

Comparison of Healthy Drink Options


Feature	Green Tea	Kefir	Beet Juice
Key Benefit	High in Antioxidants	Probiotic-Rich	Nitrates for Circulation
Heart Health	Lowers cholesterol and stroke risk	Improves cholesterol and blood pressure	Lowers blood pressure
Gut Health	Aids digestion	Enhances gut microbiome	Aids digestion
Bone Health	Strengthens bones	Rich in calcium & vitamin D	Provides some minerals
Weight Management	Boosts metabolism	High protein for satiety	May improve exercise endurance
Potential Downside	Caffeine content, iron absorption issues	Not suitable for some with dairy sensitivity	High in natural sugars

Finding the Best Choice for You

Determining the absolute healthiest drink besides water ultimately depends on your individual health needs and preferences. If you're seeking antioxidant support and a mild caffeine boost, unsweetened green tea is an excellent choice. For improved gut health and bone strength, kefir is a powerful option. If you need to manage blood pressure or boost exercise performance, beet juice offers a unique advantage. The best approach is to incorporate a variety of these nutrient-rich drinks into your routine, always prioritizing unsweetened versions to avoid excess sugar. Combining these with a diet rich in fruits, vegetables, and whole foods will provide the most comprehensive nutritional support.

Conclusion

While water is and always will be the most essential beverage, a number of other drinks can significantly contribute to your daily nutrient intake. Unsweetened green tea, probiotic-rich kefir, nutritious low-fat milk, and nitrate-packed beet juice are all excellent choices. By thoughtfully adding these to your diet, you can enhance your hydration with beneficial antioxidants, probiotics, vitamins, and minerals. Always be mindful of sugar content and listen to your body, ensuring that any new beverage supports your overall health goals.

For further reading on heart-healthy beverages, you can consult the Heart Foundation's resource page.

Frequently Asked Questions

No, green tea should not be a complete replacement for water. While it offers many benefits, it still contains caffeine and certain compounds that can affect iron absorption. Water should remain your primary source of hydration.

Many people with lactose intolerance find kefir easier to digest than milk. The fermentation process breaks down much of the lactose. For those with severe intolerance, water kefir is a lactose-free alternative with similar probiotic benefits.

Pure, 100% fruit or vegetable juice in small, occasional servings (around 125ml) can provide vitamins, but it is high in natural sugar and lacks fiber compared to eating whole fruit. Diluting juice with water is a better way to get some flavor with less sugar.

There is no definitive 'best' time, but many people enjoy it in the morning or early afternoon for a mild energy boost. Those sensitive to caffeine should avoid drinking it too close to bedtime.

No, while they are low in calories, diet sodas are not a healthy alternative to water. They contain artificial sweeteners and can be linked to health problems over time. Transitioning from diet soda to sparkling or infused water is a better strategy.

A daily glass (around 200 ml) of kefir is generally sufficient to reap its probiotic benefits. Adding it to smoothies or parfaits is also a good way to incorporate it into your diet.

You can infuse water with various fresh ingredients like lemon, lime, cucumber slices, mint leaves, or berries to enhance its flavor naturally without adding sugar.