What is the most healthy drink besides water? A Comprehensive Guide

January 4, 2026 •

4 min read

Recent studies have shown that certain beverages, such as milk, can provide more sustained hydration than plain water, thanks to their content of electrolytes, carbohydrates, and protein. This finding highlights that while water is the gold standard, there are other nutrient-rich and hydrating options worth considering.

Quick Summary

Discover top contenders for the healthiest drink besides water, analyzing options like unsweetened teas, milks, coconut water, and fermented beverages such as kombucha. Uncover their nutritional benefits, compare key features, and learn which might best suit your health goals.

Key Points

Milk for Sustained Hydration: Dairy and fortified plant-based milks provide electrolytes and macronutrients that promote longer-lasting hydration than plain water, making them excellent post-workout options.
Antioxidant Power from Tea and Coffee: Unsweetened green tea, black tea, and black coffee are rich in antioxidants that fight inflammation and support heart and cellular health.
Gut Health with Fermented Drinks: Kombucha and kefir are sources of beneficial probiotics that aid digestion and promote a healthy gut microbiome.
Coconut Water for Electrolytes: Natural, unsweetened coconut water is a low-calorie source of electrolytes like potassium, which is beneficial for rehydration, especially after exercise.
Flavor Water Naturally: Infusing water with fruits, vegetables, or herbs is a calorie-free way to add flavor and encourage increased fluid intake throughout the day.
Avoid Added Sugars: A significant drawback of many commercial beverages, including juices, sports drinks, and sweetened teas, is their high added sugar content. Opt for unsweetened versions to avoid excess calories and potential health risks.

The Case for Diversifying Your Drinks Menu

For most people, water is the best and most fundamental source of hydration, but for those seeking variety or additional health benefits, several excellent alternatives exist. Choosing the best option often depends on your individual needs, from post-workout recovery to improving gut health or boosting antioxidant intake. We will explore several contenders for the healthiest drink beyond water, detailing their unique properties and benefits.

Dairy and Plant-Based Milks: Nutrient Powerhouses

Milk is a classic beverage that has earned its place as a hydrating and nutrient-dense alternative to water. It contains a significant amount of water, plus electrolytes like calcium, potassium, and sodium, which all aid in fluid balance. The combination of carbs and protein helps the body retain fluids longer, making it an effective post-workout recovery drink.

For dairy milk drinkers: Low-fat and skim varieties are often recommended for those monitoring heart health due to lower saturated fat content.
For plant-based drinkers: Fortified alternatives like soy, almond, and oat milk can offer comparable hydration and nutrients, including calcium and vitamin D. Soy milk, in particular, has a similar nutritional profile to cow's milk.

The Benefits of Tea and Coffee

When consumed in moderation and without excessive sweeteners, both tea and coffee are excellent beverage choices packed with beneficial compounds.

Teas: Rich in Antioxidants

Teas, especially green and black varieties, are loaded with antioxidants known as polyphenols, which can help protect cells from damage and reduce inflammation.

Green Tea: Contains powerful antioxidants linked to a reduced risk of heart disease, certain cancers, and improved brain function.
Herbal Teas: Caffeine-free options like ginger or chamomile can offer unique therapeutic properties, such as easing digestion or promoting relaxation.

Coffee: More Than a Morning Pick-Me-Up

Contrary to popular belief, moderate coffee consumption does not cause dehydration. Plain black coffee contains antioxidants and is associated with a lower risk of type 2 diabetes and liver disease. It's crucial to minimize added sugars and creams to maximize its health benefits.

Fermented Drinks for Gut Health

Fermented beverages offer hydration along with beneficial probiotics that support digestive wellness.

Kombucha: A fizzy, fermented tea rich in probiotics. It may aid digestion by introducing beneficial bacteria to the gut. Choose unsweetened or low-sugar varieties to avoid excess calories.
Kefir: A fermented milk drink made with kefir grains. It's an excellent source of probiotics, calcium, and vitamin D, supporting both gut and bone health.

Hydrating Electrolyte Alternatives: Coconut Water

Naturally lower in calories and sugar than most fruit juices, unsweetened coconut water is an effective hydrator. It contains natural electrolytes like potassium, sodium, and magnesium, making it a refreshing option for replenishing minerals lost during exercise or in hot weather. Remember to check labels for added sugars.

Flavorful and Simple Additions

If you prefer a simpler, lower-calorie approach, you can enhance plain water with natural ingredients:

Infused Water: Add slices of fruit (lemon, orange, berries), cucumber, or fresh herbs (mint, basil) to water for a natural flavor boost without added calories.
Sparkling Water: A great option for those who enjoy fizz without the sugar and calories of soda. Always check the label to ensure no sweeteners have been added.

A Note on Juices and Sugary Beverages

While 100% fruit and vegetable juices contain vitamins and minerals, they also pack natural sugars and lack the beneficial fiber found in whole fruits and vegetables. It is best to limit consumption of 100% juice to a small glass (around 125ml) per day or dilute it with water. Sugary drinks like soda and many sports drinks should be avoided due to their high sugar content and empty calories. For more information on making healthy beverage choices, consult authoritative sources like the Harvard T.H. Chan School of Public Health's guide to healthy drinks at The Nutrition Source.

Beverage Comparison Table


Beverage	Key Nutrients	Hydration Efficacy	Best For	Considerations
Milk (Low-fat)	Calcium, Protein, Potassium, Vitamin D	High (sustained)	Post-workout recovery, bone health	Calorie and fat content varies; lactose intolerance
Green Tea (Unsweetened)	Antioxidants (Polyphenols)	Moderate (some caffeine)	General wellness, antioxidant boost	Monitor caffeine intake, avoid sweeteners
Kombucha (Low-sugar)	Probiotics, Antioxidants	Moderate	Gut health, digestive support	Check sugar content; limited human research
Coconut Water (Unsweetened)	Electrolytes (Potassium, Sodium)	High (quick replenishment)	Post-exercise rehydration	Can be expensive; check for added sugar
Infused Water	Minimal (varies by fruit)	High (pure water base)	General hydration, taste variety	Virtually calorie-free; easy to customize
Coffee (Black)	Antioxidants	Moderate (mild diuretic effect)	Mental alertness, antioxidant intake	Moderate intake advised; avoid excessive sugar/cream

Conclusion

While water is the undisputed healthiest choice for staying hydrated, a variety of other drinks can offer excellent benefits and variety. For sustained hydration and nutrient intake, milk (dairy or fortified plant-based) is a top contender, particularly after exercise. Unsweetened green tea and black coffee provide powerful antioxidants, while kombucha and kefir boost gut health. For a lighter, flavorful option, infused water or unsweetened sparkling water are simple and effective. The key is to avoid drinks with added sugars and always prioritize your hydration needs with a foundation of water, supplementing with these healthy options as desired.

Frequently Asked Questions

Yes, milk is a healthy alternative to water and can be a superior hydrator, particularly after exercise. It contains water, electrolytes, protein, and carbohydrates, which help the body retain fluid more effectively than plain water.

Coconut water is not necessarily better than plain water for general hydration. However, it is an excellent source of natural electrolytes like potassium and can be more effective for replenishing minerals lost during intense exercise.

When consumed in moderation, the hydrating effects of coffee and tea usually outweigh the mild diuretic effect of caffeine. Large quantities (more than 4-5 cups per day) may increase fluid loss, but moderate consumption is perfectly fine for hydration.

Kombucha is a good source of probiotics that can support gut health. While some studies show promising benefits, research on humans is still limited. It's important to choose low-sugar varieties and consume in moderation.

To add flavor to water without sugar, you can create infused water by adding slices of fresh fruits (like lemon or berries), vegetables (like cucumber), or herbs (like mint). Unsweetened sparkling water is another good option for a bubbly texture.

While 100% fruit and vegetable juices contain vitamins, they lack the fiber of whole produce and are high in natural sugars. It is best to limit your intake to a small glass (around 125ml) per day or dilute it with water.

Good post-workout drink options besides water include milk (dairy or fortified plant-based) due to its combination of protein, carbs, and electrolytes, or unsweetened coconut water for quick electrolyte replenishment.