What to Drink When Clean Eating for Optimal Health and Hydration

November 10, 2025 •

4 min read

According to the World Health Organization (WHO), limiting intake of drinks high in sugar, like fruit juices and sodas, is crucial for a healthy diet. Choosing the right beverages is an essential component of the clean eating lifestyle, focusing on natural, whole-food options.

Quick Summary

This article explores the best hydrating and nutritious drinks for a clean eating regimen, including water, herbal teas, infused water, and nutrient-dense smoothies. It also highlights which sugary and processed beverages to avoid to stay on track with your health goals.

Key Points

Prioritize Water: Make plain water your primary source of hydration, as it is calorie-free and essential for bodily functions.
Infuse for Flavor: Add fruits, vegetables, and herbs to water for natural flavor without added sugar or calories.
Stick to Unsweetened Teas: Opt for unsweetened green, black, or herbal teas, which provide antioxidants and health benefits.
Enjoy Coffee in Moderation: Unsweetened black coffee can be part of a clean diet but avoid sugary syrups and creamers.
Choose Unsweetened Milks: For dairy or plant-based milks, select unsweetened versions to avoid excess sugar.
Opt for Homemade Smoothies: Make your own smoothies with whole fruits, vegetables, and protein to retain fiber and control ingredients.
Avoid Sugary Drinks: Eliminate sodas, energy drinks, and sweetened beverages that contain empty calories and artificial ingredients.
Limit or Eliminate Alcohol: Alcoholic drinks are often high in calories and can negatively impact metabolic health.

Hydration Is Key: The Foundation of Clean Eating

Staying hydrated is the cornerstone of any healthy diet, especially when you're clean eating. Water is essential for most bodily functions, including regulating temperature, lubricating joints, and flushing out waste. Adequate fluid intake is crucial for preventing dehydration, which can lead to fatigue, headaches, and impaired physical performance. The simplest, most effective beverage is pure, plain water. To make water more appealing, try adding natural flavors with fruit or herbs.

Infused Waters: Adding Flavor Naturally

For those who find plain water boring, infusing it with fresh fruits, vegetables, and herbs is an easy and delicious way to increase fluid intake without adding sugar or calories. This practice is a staple of clean eating, providing a flavorful and hydrating experience. Some popular and effective combinations include:

Cucumber and mint: A classic and incredibly refreshing combination.
Lemon and ginger: Great for digestion and offers a zesty kick.
Strawberry and basil: A sweet and fragrant option.
Watermelon and mint: Perfect for a hot summer day.
Orange and cinnamon: A warm, comforting blend.

Unsweetened Teas and Coffee: Sip and Savor

Unsweetened tea and coffee are excellent choices for a clean eating diet, provided you avoid sugary add-ins. These beverages are packed with antioxidants, which combat cellular damage and inflammation.

The Benefits of Tea

Many varieties of tea offer different benefits without compromising your clean eating principles:

Green tea: Known for its potent antioxidants called catechins, green tea can support a healthy metabolism.
Herbal tea: Chamomile, peppermint, and ginger teas are calming, anti-inflammatory, and naturally calorie-free.
Black tea: Can be part of a heart-healthy diet when consumed without added sugar.

The Role of Coffee

Moderate coffee consumption is generally fine for most people on a clean diet. It can boost metabolism and provide an energy lift. For the best results, consume it black or with a splash of unsweetened milk. However, those sensitive to caffeine should consider decaf options.

Dairy and Non-Dairy Milk Options

Milk can be a good source of nutrients on a clean eating plan, but the type and additions matter. Low-fat or unsweetened varieties are recommended to keep sugar and calorie counts in check.

Dairy milk: Provides calcium and protein. Choose low-fat or fat-free versions and be mindful of portion sizes.
Plant-based milks: Almond, soy, and oat milk are popular alternatives. Always check labels to ensure they are unsweetened and fortified with calcium.

Nutrient-Dense Smoothies and Juices

While whole fruits and vegetables are always preferable for their fiber content, smoothies and juices can be an efficient way to pack nutrients into your diet. The key is to make them yourself to control the ingredients and avoid added sugars common in store-bought versions.

The Smoothie Advantage

Smoothies offer the benefit of retaining the fiber from whole fruits and vegetables, which helps with satiety and blood sugar control. Include a mix of vegetables, fruits, and a protein source for a balanced, filling meal or snack.

The Juice Caution

100% fruit juice can be high in natural sugars and lacks the fiber of whole fruit, so it should be consumed in moderation. Mixing a small amount of juice with water or sparkling water is a good strategy to limit sugar intake. Vegetable juices, particularly from non-starchy vegetables like celery and cucumber, are lower in sugar and high in vitamins.

Comparison Table: Clean vs. Unclean Drinks


Drink Category	Clean Eating Compliant	To Avoid	Why?
Water	Yes	No	The ultimate calorie-free hydrator.
Infused Water	Yes	Flavored sodas, sports drinks	High in sugar and artificial ingredients.
Tea	Yes (unsweetened, herbal)	Sweetened iced teas, boba tea	Added sugars, syrups, and high-calorie toppings.
Coffee	Yes (black, unsweetened)	Specialty coffee drinks	Syrups, whipped cream, and excess sugar.
Milk	Yes (low-fat, unsweetened)	Flavored milks, sweetened milk alternatives	Added sugars and excess calories.
Smoothies	Yes (homemade)	Store-bought smoothies	Often high in added sugar and processed ingredients.
Juices	Yes (fresh vegetable juice, limited fruit juice)	Concentrated fruit juices, juice cocktails	High sugar content and stripped of essential fiber.
Alcohol	Limit or avoid	Sugary cocktails, excessive beer/wine	High in empty calories; can negatively impact metabolic health.

The Drinks to Avoid

To truly adhere to a clean eating philosophy, eliminating or severely limiting certain beverages is essential. These drinks often contain empty calories, added sugars, and artificial ingredients that can derail your health goals.

Sodas and sugary drinks: These are loaded with sugar and calories and offer no nutritional value.
Energy drinks: Most contain high amounts of sugar and a potent mix of caffeine and other stimulants.
Sports drinks: Unless you are a high-intensity endurance athlete, these are unnecessary and often high in sugar.
Sugary cocktails and mixers: Full of added sugars and calories.

Conclusion: Making Smart Choices

Navigating the world of beverages on a clean eating diet is straightforward once you understand the core principles: prioritize water and choose unsweetened, natural options. By opting for infused water, herbal teas, black coffee, and homemade smoothies, you can support your body's hydration and nutritional needs. Avoid sugary sodas, energy drinks, and excessive alcohol to maintain the integrity of your clean diet. The power lies in making intentional, mindful choices about what you drink, just as you do with what you eat.

A Simple Daily Drink Plan

To put these ideas into practice, consider this simple routine:

Morning: A glass of warm lemon water or a cup of unsweetened green tea to kickstart your metabolism.
Mid-Day: Sip on plain or infused water to stay hydrated and energized.
Afternoon: An unsweetened black coffee for a moderate energy boost or a soothing herbal tea.
Evening: Wind down with a calming chamomile or peppermint tea.

By consistently applying these guidelines, you'll ensure your beverage choices complement and enhance your clean eating journey.

Frequently Asked Questions

While 100% fruit juice contains some nutrients, it is high in natural sugar and lacks the fiber found in whole fruit. For this reason, it should be consumed sparingly. It is generally healthier to eat whole fruit or limit juice intake to a small glass daily.

Yes, black, unsweetened coffee is acceptable on a clean eating diet. It offers antioxidant benefits and can boost metabolism. Just avoid adding sugar, artificial sweeteners, or high-calorie creamers.

No, drinks with artificial sweeteners are generally not considered part of a clean eating diet. The clean eating philosophy emphasizes whole, unprocessed foods and beverages. While these drinks are low in calories, the long-term health effects of artificial sweeteners are not fully understood, and they maintain a preference for sweet flavors.

Low-fat or fat-free dairy milk and unsweetened plant-based alternatives like almond, soy, or oat milk are the best options. Always check the label to ensure no sugar has been added, and look for versions fortified with calcium.

You can add flavor to water by infusing it with fresh fruits (like lemon, lime, berries, or cucumber) and herbs (like mint or basil). Sparkling water with a squeeze of citrus is another excellent, sugar-free option.

Homemade smoothies are a great option for clean eating because you control the ingredients. Include whole fruits, vegetables (like spinach or kale), and a clean protein source (like Greek yogurt or protein powder) for a nutrient-dense beverage. Avoid store-bought versions that often contain added sugars.

Alcohol should be limited or avoided on a clean eating diet. Most alcoholic beverages contain empty calories and added sugars, which can hinder your health progress. If you do choose to drink, opt for low-sugar options in moderation.