What to drink instead of water? 10 healthy alternatives for better hydration

Up to 60% of the human body is water, yet many people find it challenging to consume enough plain water daily. If you find water boring, exploring what to drink instead of water with healthy alternatives can keep you hydrated, interested, and satisfied without compromising your health.

Quick Summary

Discover healthy beverage alternatives to plain water, including natural infused waters, herbal teas, coconut water, and DIY electrolyte drinks for flavorful hydration.

Key Points

• Infused Water: Add sliced fruits like lemon, lime, or berries with herbs such as mint to plain water for a natural, calorie-free flavor boost.

• Herbal Tea: Opt for caffeine-free varieties like chamomile or ginger tea, which contribute to hydration while providing antioxidants and therapeutic benefits.

• Coconut Water: A natural source of electrolytes like potassium, ideal for replenishing minerals after a workout, though not more hydrating than plain water for daily needs.

• Homemade Electrolytes: Create a sugar-free electrolyte drink with water, pink Himalayan salt, and cream of tartar for a mineral boost without artificial ingredients.

• Watch for Added Sugar: Always check labels on bottled beverages like kombucha, sports drinks, and flavored waters, as they can contain surprisingly high amounts of sugar or artificial sweeteners.

Why Consider Alternatives to Plain Water?

While water is the single best fluid for hydration, some people experience palate fatigue and find it challenging to consume their recommended daily intake. This can be particularly true when transitioning away from sugary sodas and juices. Fortunately, many alternatives offer a flavor boost with minimal or no added calories, potentially providing additional vitamins, antioxidants, or probiotics. For some, such as ultra-endurance athletes, an electrolyte-replacing beverage is necessary to maintain proper fluid balance.

Homemade Infused Water

Making your own infused water is one of the simplest and healthiest ways to add flavor. Unlike many store-bought flavored waters, a homemade version allows you to control the ingredients and avoid artificial sweeteners or excessive sugars.

How to Create Your Own Infused Water

Creating delicious fruit and herb infusions is easy with these simple steps:

• Choose your ingredients: Select fresh, washed fruits, vegetables, or herbs. Popular options include citrus fruits (lemon, lime), berries (strawberries, raspberries), melon, cucumber, mint, and basil.
• Prepare the ingredients: Slice or lightly mash fruits and tear herbs to release their flavors.
• Combine and infuse: Place your prepared ingredients into a pitcher or a dedicated infuser bottle. Fill with cold water.
• Refrigerate: Let the mixture steep for at least 30 minutes, or longer for a more robust flavor. For best results and to avoid bitterness, drain the fruit after 4-24 hours.

Refreshing Flavor Combinations

• Cucumber and Mint: A classic spa water combination that is incredibly refreshing.
• Strawberry and Basil: A subtly sweet and fragrant mix.
• Lemon and Ginger: A zesty, warming combination with anti-inflammatory properties.
• Orange and Rosemary: Offers a unique, aromatic, and detoxifying flavor.

Teas and Brews for Hydration

Many teas can contribute to your daily fluid intake, offering different flavors and health benefits.

Herbal Teas

Caffeine-free herbal teas are an excellent way to hydrate and often possess therapeutic properties. They provide antioxidants and anti-inflammatories, benefiting overall health.

• Chamomile Tea: Known for its calming effects and skin-beneficial properties.
• Ginger Tea: Can help with gastrointestinal symptoms, pain, and inflammation.
• Hibiscus Tea: Offers cardiovascular benefits, including lowered blood pressure.

Kombucha

This fermented tea is rich in probiotics, which are beneficial for gut health. It can satisfy cravings for carbonated drinks but contains some natural sugar and a trace amount of alcohol due to fermentation, so check labels carefully.

Moderate Caffeine Intake: Coffee and Green/Black Tea

When consumed in moderate amounts, caffeinated beverages like coffee and tea still contribute to your daily fluid intake. They contain antioxidants, but excessive caffeine can have diuretic effects and cause jitteriness. Aim for plain versions to avoid added sugars and calories.

Electrolyte-Rich Drinks and Milks

For active individuals or during hot weather, drinks with electrolytes can help with rehydration.

Coconut Water

Slightly sweet and nutty, coconut water is naturally rich in electrolytes like potassium, magnesium, and sodium, making it a natural alternative to traditional sports drinks. However, it is not significantly more hydrating than plain water for most people and does contain calories, so it's a casual drink rather than a necessary replacement for everyday hydration.

Homemade Electrolyte Drink

For a natural, sugar-free electrolyte beverage, mix the following ingredients until dissolved:

• 2 cups cold water
• 1/4 tsp pink Himalayan salt (for sodium)
• 1/4 tsp cream of tartar (for potassium)
• 1 tbsp lemon or lime juice (for flavor and a small amount of potassium)

Milk (Dairy and Plant-Based)

Both dairy and plant-based milks provide hydration along with essential nutrients. Milk contains protein, vitamins, and minerals like calcium. Plant-based milks like soy, almond, or oat are suitable for those who are lactose intolerant or vegan, though it's best to choose unsweetened varieties and check labels for added fortification.

Comparison of Healthy Beverage Alternatives

Beverage	Best For	Calories/Sugar	Key Nutrients	Notes
Plain Water	Everyday hydration, exercise	0 / 0	N/A	Best for overall health; free and readily available.
Infused Water	Flavor fatigue, DIY enthusiast	0 / Minimal (natural)	Vitamins from fruit	Controls ingredients, avoids artificial additives.
Herbal Tea	Calming, therapeutic properties	0 / 0	Antioxidants, anti-inflammatories	Hydrating and potentially medicinal.
Coconut Water	After intense exercise	~45-60 cal/8oz; natural sugar	Electrolytes (Potassium, Sodium)	Natural alternative to sports drinks but not superior to water for general hydration.
Homemade Electrolyte Drink	Post-sweat rehydration, keto diet	Minimal / 0	Electrolytes (Sodium, Potassium, Magnesium)	Natural and sugar-free restoration of minerals.
Milk (Plant-Based)	Daily nutrients, lactose-free option	Variable; check labels	Calcium, Vitamin D, Protein	Choose unsweetened, fortified versions to limit added sugar.

What to Limit or Avoid

When choosing alternatives, it's crucial to be mindful of hidden sugars and artificial additives. Sugary sodas, fruit drinks (not 100% juice), and energy drinks are poor choices for hydration and overall health due to their high sugar content. Be cautious with store-bought flavored waters that use artificial sweeteners, which may affect taste buds and lead to other health issues. Making your own beverages puts you in control of what you consume.

Conclusion: Making the Right Choice

Choosing what to drink instead of water doesn't mean sacrificing health. By focusing on natural, low-sugar options like homemade infused water, herbal teas, and certain milks, you can enjoy flavorful hydration throughout the day. While plain water remains the gold standard, these alternatives provide variety and can be a great way to meet your fluid intake goals. For specialized needs like rehydration after intense exercise, a natural homemade electrolyte drink or plain coconut water can be beneficial. Ultimately, the best choice depends on your individual health needs and taste preferences, always prioritizing natural ingredients and checking labels for hidden sugars. For more heart-healthy drink options, consult sources like the Heart Foundation.

Frequently Asked Questions

Does coffee and tea count toward my daily fluid intake?

Yes, moderate amounts of coffee and tea do count toward your fluid intake. While caffeine has a mild diuretic effect, the water content ensures a net hydrating effect. However, it's best to stick to plain versions to avoid added sugars.

Is coconut water better than plain water for hydration?

For most people, plain water is sufficient for hydration. Coconut water offers electrolytes and some natural sugar, making it beneficial after intense exercise, but it is not significantly more hydrating than plain water and has calories.

Are flavored sparkling waters a good alternative?

Plain sparkling water with no additives is a good choice. However, many flavored sparkling waters contain artificial sweeteners or 'natural flavors' that can alter taste buds and may have long-term health concerns. It's safer to add your own fresh fruit to plain seltzer.

What is the best way to make plain water more appealing?

The best way to make plain water more appealing is to infuse it with fresh fruits and herbs like lemon, cucumber, or mint. You can also add frozen fruit to your glass for flavor and a colorful touch.

Are sports drinks a good alternative to water?

Sports drinks are generally only necessary for high-intensity exercise lasting over an hour, as they replace carbohydrates and electrolytes. For everyday activity, water is all that is needed. Many sports drinks are high in added sugar.

Can drinking too much plain water be dangerous?

Drinking excessive amounts of water in a short period is dangerous, though rare. It can lead to a condition called hyponatremia, where low sodium levels cause cells to swell. The body typically signals when you've had enough through feelings of fullness or nausea.

Is milk a hydrating beverage?

Yes, both dairy and plant-based milks provide hydration along with other essential nutrients. It's advisable to choose low-fat, unsweetened options to minimize sugar intake.