What is the healthiest drink that's not water?

January 9, 2026 •

3 min read

According to the CDC, drinks account for nearly 20% of total calorie intake for the average adult, highlighting the importance of making wise beverage choices. For those looking to explore options beyond plain H2O, the question arises: what is the healthiest drink that's not water? While nothing can fully replace water, several beverages offer significant health benefits, from antioxidants to probiotics, that can complement your hydration strategy.

Quick Summary

This guide explores several nutritious beverages, including green tea, kombucha, kefir, and vegetable juice, discussing their specific health benefits. It covers how these alternatives, rich in antioxidants and probiotics, can contribute positively to overall wellness and hydration when chosen wisely. The article also provides a comparison to help readers make informed, healthy drinking choices beyond plain water.

Key Points

Green Tea: Rich in antioxidants like EGCG, green tea boosts brain function and supports heart health by lowering blood pressure and cholesterol.
Kombucha: This fermented tea is an excellent source of probiotics, which are vital for a healthy gut microbiome and improved digestion.
Kefir: A fermented milk drink, kefir is packed with probiotics, calcium, and vitamin D, making it great for bone health and immunity.
Vegetable Juice: Provides a concentrated dose of vitamins and minerals, perfect for boosting nutrient intake, but opt for low-sodium or homemade to avoid added salts.
Smart Hydration: Infused water or sparkling water with no added sugars offers a flavorful way to stay hydrated without extra calories.
Moderation is Key: Many alternatives, especially juices and dairy, contain calories and sugars; it's important to consume them in moderation as part of a balanced diet.

Why Look Beyond Water?

While water is the undisputed champion for hydration, variety in your diet—including your fluid intake—can provide a wider spectrum of nutrients. Different beverages can offer essential vitamins, minerals, antioxidants, and probiotics that water alone does not provide. Integrating healthy alternatives can also make hydration more enjoyable and sustainable over the long term.

Top Contenders for the Healthiest Drink

Green Tea

Often hailed as one of the healthiest beverages, green tea is packed with powerful antioxidants called catechins. The most notable is epigallocatechin-3-gallate (EGCG), which has been linked to numerous health benefits.

Antioxidant and Anti-inflammatory Properties: EGCG helps combat oxidative stress and reduces inflammation throughout the body.
Brain Function: Studies suggest that compounds like caffeine and L-theanine in green tea can improve cognitive function, mood, and alertness.
Heart Health: Regular consumption may lower blood pressure and LDL ("bad") cholesterol, reducing the risk of heart disease.

Kombucha

This fizzy, fermented tea is brimming with probiotics, which are beneficial bacteria that support a healthy gut microbiome.

Gut Health: The fermentation process introduces beneficial bacteria and yeasts, which can aid digestion and improve gut health.
Antioxidants: Kombucha also contains antioxidants from the tea it's made from, helping to reduce inflammation.
Liver Support: Some studies suggest kombucha can help the liver eliminate toxins and reduce oxidative stress.

Kefir

Similar to kombucha, kefir is a fermented beverage, but it's typically made from milk, though water-based versions exist.

Probiotic-Rich: Kefir is an excellent source of diverse probiotics, which can enhance digestion and boost immunity.
Bone Health: As a dairy product, milk-based kefir is rich in calcium and vitamin D, both essential for strong bones and preventing osteoporosis.
High-Quality Protein: It provides a good dose of protein, which helps with muscle repair and satiety.

Vegetable Juice

While juicing removes beneficial fiber, 100% vegetable juice is a quick and effective way to consume essential nutrients. Opt for homemade or low-sodium varieties to avoid excess sugar and salt.

Nutrient-Dense: It delivers a concentrated dose of vitamins, minerals, and antioxidants from vegetables.
Immune Support: The high vitamin and mineral content helps strengthen the immune system and protect against chronic illnesses.
Boosts Energy: The phytonutrients and minerals can fuel your body and enhance energy levels.

Comparison of Healthy Drink Alternatives


Feature	Green Tea	Kombucha	Kefir	Vegetable Juice
Best For	Antioxidant boost, brain health, heart health	Gut health, probiotic diversity	Bone health, protein, digestion	Nutrient intake, quick vegetable serving
Key Benefit	High in EGCG antioxidants	Probiotics for gut health	Calcium and protein source	Concentrated vitamins and minerals
Potential Drawback	Contains caffeine; can be diuretic	Often contains added sugars; limited human research	Dairy-based versions not suitable for lactose intolerance	Lacks fiber; store-bought versions can be high in sodium
Optimal Intake	1-3 cups daily	Small, regular servings	As part of a balanced diet	Small, 100% juice servings

Making the Right Choice for You

Choosing the best alternative to water depends on your personal health goals. If you need an antioxidant powerhouse to protect against cell damage, green tea is an excellent choice. If your focus is improving gut health, kombucha or kefir with their probiotic content will serve you well. For a quick nutritional boost, particularly if you struggle to eat enough vegetables, a small glass of vegetable juice can be beneficial. For many, simply adding infusions of fruits, vegetables, or herbs to sparkling water can be a refreshing and hydrating choice without any added calories or sugar.

Conclusion

While water is and will always be the pinnacle of hydration, a variety of other beverages offer compelling health benefits that go beyond simple hydration. Green tea, kombucha, kefir, and vegetable juice are all excellent options, each bringing a unique profile of nutrients to the table. By understanding their individual benefits and drawbacks, you can make informed choices to enrich your diet and support your overall well-being. Ultimately, the healthiest drink is one that aligns with your specific nutritional needs and encourages consistent, healthy hydration habits.

For more detailed nutritional information on beverages, resources like the USDA's MyPlate.gov provide guidance on integrating various drinks into a balanced diet.(https://www.myplate.gov/eat-healthy/dairy)

Frequently Asked Questions

Yes, unsweetened sparkling water is a healthy alternative. It provides the same hydration as plain water but with a refreshing fizz. You can enhance its flavor by adding slices of fruit or herbs.

Green tea is particularly rich in catechins, especially EGCG, which are powerful antioxidants. These compounds have been extensively studied for their potential to improve brain function, support heart health, and aid in metabolic processes.

While some studies suggest kombucha may aid metabolism, its overall effect on weight loss is likely small. The primary benefits are linked to its probiotic content and antioxidant properties rather than significant weight reduction.

A small, 125ml serving of 100% fruit juice can provide vitamins and minerals. However, it is high in natural sugar and lacks the fiber of whole fruit. It is best to limit intake and choose whole fruits instead for maximum nutritional benefit.

Homemade juice is generally preferable because it is fresher and allows you to control the ingredients. Store-bought vegetable juices can be high in sodium, and many fruit juices have added sugars. Making your own helps maximize nutrient content.

Fortified plant-based milks, such as soy, almond, and oat milk, are excellent dairy alternatives. They offer important nutrients like calcium and vitamin D, and fortified soy milk can also provide ample protein.

For most healthy adults, a moderate amount of caffeine is typically considered to be up to 400 milligrams per day, or about 2 to 4 cups of black coffee. It is important to listen to your body and avoid high-sugar, high-calorie coffee drinks.