What's a Healthy Drink Besides Water?

November 17, 2025 •

4 min read

According to the British Nutrition Foundation, all non-alcoholic beverages, including tea and coffee, can contribute to your fluid intake and overall hydration. So, what's a healthy drink besides water that can add variety and nutrients to your diet? While plain water remains the gold standard for hydration, numerous other healthy drinks exist to help you meet your daily fluid needs while also providing additional health benefits.

Quick Summary

This article explores a variety of nutritious drinks beyond plain water, detailing their health benefits, potential downsides, and preparation tips. It covers options like herbal teas, green tea, kombucha, kefir, plant-based milks, coconut water, and low-sugar juices, offering guidance for incorporating diverse beverages into a balanced diet.

Key Points

Variety is Key: Explore options like herbal teas, kombucha, and fortified plant milks to add nutrients and flavor to your hydration routine.
Prioritize Gut Health: Fermented drinks such as kombucha and kefir are rich in probiotics that support digestion and immune function.
Antioxidant Power: Green tea and herbal teas are packed with beneficial antioxidants that can protect against various diseases.
Electrolytes Beyond Sports Drinks: Unsweetened coconut water is a natural source of electrolytes like potassium, ideal for rehydration after exercise.
Avoid Added Sugars: Opt for unsweetened versions of teas, milks, and juices to avoid excess calories and sugar, which can negatively impact health.
Boost Fiber Intake: Homemade smoothies, unlike juices, retain beneficial fiber from fruits and vegetables, promoting digestive health.
DIY Infusions: Flavoring water with fruits, vegetables, and herbs is a simple, calorie-free way to make hydration more interesting.

Why Diversify Your Hydration Habits?

While water is undeniably essential, relying solely on it can feel monotonous for some people. Including a variety of healthy drinks in your diet not only provides flavor but also delivers additional nutrients like antioxidants, electrolytes, and probiotics. This diversification can support different aspects of your health, from gut flora to immune function. For instance, certain beverages can aid digestion, fight inflammation, or provide a natural energy boost. The key is to choose wisely, avoiding options loaded with added sugars, artificial sweeteners, and excessive calories.

Nutrient-Rich Fermented Drinks

Fermented beverages offer a host of benefits, particularly for gut health, thanks to their probiotic content.

Kombucha: This fermented, sweetened tea is a fizzy, flavorful drink rich in probiotics and polyphenols. Probiotics introduce beneficial bacteria to your gut, which can support digestion and a healthy immune system. When choosing kombucha, be mindful of sugar content, as some varieties can be high in added sweeteners. Opt for lower-sugar brands or, better yet, brew your own at home to control ingredients.
Kefir: A fermented milk drink made with kefir grains, it is another excellent source of probiotics, along with calcium and vitamin D. The fermentation process breaks down much of the lactose, making it easier to digest for some people with lactose intolerance. Kefir is also a good source of high-quality protein, which helps with muscle repair and satiety.

Teas and Herbal Infusions

Both traditional teas and herbal infusions are excellent, calorie-free ways to stay hydrated and benefit from plant-based compounds.

Green Tea: Packed with powerful antioxidants called polyphenols, green tea has been shown to support heart health and lower the risk of various chronic diseases. It contains a small amount of caffeine, making it a good, lower-caffeine alternative to coffee. Matcha is a particularly potent powdered form of green tea, rich in antioxidants.
Herbal Tea (Tisanes): These infusions are caffeine-free and come in many varieties, each with unique benefits. Ginger tea can help soothe an upset stomach, while hibiscus tea has been shown to help lower blood pressure. Peppermint tea is known for its muscle-relaxing and digestive properties.

Milks and Dairy Alternatives

Milk is a good source of protein, calcium, and vitamin D, but alternatives are also available for those with lactose intolerance or other dietary needs.

Low-Fat or Plant-Based Milks: Low-fat dairy milk is a classic post-workout drink, offering electrolytes and protein for muscle recovery. Fortified plant-based milks, such as soy, almond, or oat milk, provide similar nutrients and are excellent for those avoiding dairy. Look for unsweetened versions to avoid excess sugar.

Other Excellent Hydration Options

Coconut Water: Often called nature's sports drink, unsweetened coconut water is rich in electrolytes like potassium, sodium, and magnesium. It's ideal for rehydration after an intense workout or during hot weather and is a lower-calorie alternative to many commercial sports drinks.
Homemade Smoothies: Blending whole fruits and vegetables into a smoothie provides fiber that is lost in juicing. You can add ingredients like yogurt, nut butter, and seeds to boost protein and healthy fats, making for a nutritious, filling, and customizable drink.
Fruit-Infused Water: For those who find plain water boring, infusing it with fruits like lemon, lime, cucumber, or berries is a simple and effective way to add flavor without sugar or calories. This adds a refreshing twist and can encourage you to drink more throughout the day.

Comparison of Healthy Drink Options


Drink	Primary Benefits	Considerations	Best For
Green Tea	Antioxidants, metabolism support, lower caffeine than coffee	Can contain caffeine; avoid added sugars	Boosting antioxidants and alertness
Kombucha	Probiotics for gut health, antioxidants	Read labels for high sugar content; home-brewed is best	Digestive health and fizzy flavor
Kefir	Probiotics, calcium, vitamin D, protein	Dairy-based (lactose-free options available); tart taste	Bone health and digestion
Coconut Water	Electrolytes (potassium), low calorie, natural sugars	Can be low in sodium; higher potassium	Post-workout rehydration
Herbal Tea	Caffeine-free, specific herbal benefits, soothing	Ensure no added sugars; can be diuretic in excess	Relaxation, specific ailments (e.g., nausea)
Unsweetened Plant Milk	Calcium, Vitamin D (if fortified), protein, fiber	Varies widely by type (soy, almond, oat); check fortification	Dairy-free diets, bone health
Homemade Smoothie	Fiber, vitamins, minerals, customizable nutrition	Can be high in calories if ingredients are not balanced	Meal replacement, nutrient boost

Making Healthier Choices a Habit

To ensure you are consistently choosing healthy options, make them a visible and convenient part of your routine. Keep a pitcher of fruit-infused water in the fridge, brew a large batch of iced green tea, or have ingredients for a quick smoothie on hand. By planning ahead, you can avoid reaching for less healthy alternatives like sugary sodas and fruit drinks. Remember that moderation is key, especially with drinks that contain caffeine, natural sugars, or calories. While water should remain your primary source of hydration, these healthy and flavorful alternatives can make staying hydrated a more enjoyable and beneficial experience for your body.

Conclusion: Savor the Variety

Stepping beyond plain water opens up a world of delicious and nutritious beverages that can enhance your daily health. From the antioxidant power of green tea to the probiotic benefits of kefir and kombucha, there is a healthy drink for almost every taste and dietary need. By prioritizing unsweetened and homemade options, and always reading nutritional labels, you can ensure that your hydration choices are supporting your wellness goals. Remember, variety is the spice of life—and a well-hydrated, healthy lifestyle.

Frequently Asked Questions

Yes, moderate coffee consumption (around 3 to 5 cups per day for most adults) contributes to your daily fluid intake, as the amount of fluid consumed outweighs any mild diuretic effect from the caffeine.

Diet sodas, which contain high-intensity sweeteners instead of sugar, may reduce caloric intake in the short term, but their long-term health effects are still under debate, and water remains a healthier choice.

While 100% fruit juice provides some vitamins, it also contains concentrated natural sugars and lacks the fiber of whole fruit. It should be consumed in moderation, with a maximum of one small glass (around 150ml) per day recommended.

No, moderate caffeine intake from drinks like tea or coffee does not cause dehydration. However, excessive consumption can cause other side effects like anxiety or insomnia in some people.

For most people, water is sufficient for rehydration. For intense, prolonged exercise, unsweetened coconut water or homemade electrolyte drinks are healthier alternatives to commercial sports drinks, which are often high in added sugar.

Yes, milk is a hydrating beverage that also provides essential nutrients like calcium, protein, and vitamin D. Low-fat or plant-based milks are often recommended to reduce saturated fat intake.

You can add flavor to plain water by infusing it with fresh fruits (like lemon or berries), vegetables (like cucumber), or herbs (like mint). This provides a refreshing taste without any added sugar or calories.