Which is the healthiest drink besides water? A Comprehensive Guide

October 10, 2025 •

5 min read

According to the U.S. Centers for Disease Control and Prevention (CDC), plain water should be your primary beverage choice, but it is far from your only healthy option. So, when you’re looking for a flavorful alternative, figuring out which is the healthiest drink besides water? is a common question, and fortunately, there are several nutrient-rich choices available.

Quick Summary

This guide examines the top healthy beverages beyond water, including green tea, various milks, and vegetable juices. It details their key nutrients, health benefits, and considerations for consumption, helping you make informed choices for better hydration and nutrition.

Key Points

Antioxidant Powerhouse: Green tea is a top contender, packed with antioxidants called catechins that help combat chronic diseases like heart disease and cancer.
Bone-Building Benefits: For those who tolerate dairy, milk is an excellent source of calcium, protein, and vitamin D, supporting strong bones and aiding muscle recovery.
Natural Electrolyte Replenishment: Coconut water is a natural, low-calorie source of electrolytes like potassium, making it an ideal choice for light exercise or daily hydration.
Concentrated Nutrients: Fresh vegetable juices, such as tomato or beet juice, provide a potent dose of vitamins, minerals, and antioxidants like lycopene.
Healthy Energy Boost: Plain black coffee, in moderation, offers antioxidants and caffeine that can enhance focus and reduce the risk of certain diseases.
Flavor Without Calories: Sparkling or infused water with fresh fruit and herbs provides a flavorful, hydrating alternative with zero calories and no added sugars.
Dairy-Free Alternatives: Fortified plant-based milks like soy, almond, and oat milk offer similar nutritional benefits to dairy, especially when enriched with calcium and vitamin D.

Unflavored Teas: A Powerhouse of Antioxidants

Teas, especially green and herbal varieties, are among the best alternatives to water due to their high antioxidant content and minimal processing.

Green Tea

Green tea is derived from the Camellia sinensis plant and is rich in potent antioxidants called catechins. These compounds are responsible for many of its health-promoting properties.

Polyphenols and Antioxidants: Green tea's high polyphenol content helps protect cells from oxidative stress and can combat inflammation. Regular consumption is linked to a lower risk of chronic diseases, including heart disease and certain cancers.
Blood Sugar Regulation: Some studies show that green tea can reduce insulin resistance and help balance blood sugar levels, making it a beneficial option for managing diabetes.
Brain Health: The combination of caffeine and the amino acid L-theanine in green tea can improve brain function, including alertness and focus, without the jitters often associated with coffee.

Herbal Teas

Herbal teas, such as mint, chamomile, and ginger tea, offer specific therapeutic benefits depending on their source plant.

Mint Tea: Acts as an antispasmodic, which can help relax muscles and aid in digestion.
Chamomile Tea: Known for its relaxing properties, it can promote better sleep and support the immune system.
Ginger Tea: A powerful anti-inflammatory and anti-nausea agent that can soothe the gastrointestinal tract.

Dairy and Plant-Based Milks: Nutrient-Rich Beverages

For a creamy, satisfying alternative, both dairy and plant-based milks provide essential nutrients like protein, calcium, and vitamins.

Dairy Milk

Cow's milk is packed with calcium, vitamin D, protein, and B vitamins, all vital for bone health, muscle repair, and nerve function.

Bone Health: Milk's high calcium and vitamin D content is crucial for building and maintaining strong bones throughout life, helping to prevent conditions like osteoporosis.
Muscle Recovery: It contains a balanced ratio of carbohydrates, proteins, and electrolytes, making it an excellent post-workout recovery drink.

Plant-Based Milks

For those with lactose intolerance or following a vegan diet, fortified plant-based milks are a great alternative. Common types include soy, almond, and oat milk.

Nutrient Fortification: When fortified, these milks offer comparable levels of calcium, vitamin D, and other nutrients found in dairy milk.
Soy Milk: A good source of high-quality protein and fiber, helping to reduce bad cholesterol levels.
Oat Milk: Contains beta-glucans, a type of soluble fiber that supports heart health.

Fresh Juices and Smoothies: A Concentrated Nutrient Boost

While whole fruits and vegetables are always the best choice due to their fiber content, 100% fresh juices and homemade smoothies can provide a quick, concentrated dose of vitamins and minerals.

Vegetable Juices

Tomato Juice: A rich source of the antioxidant lycopene, which is linked to reduced risk of heart disease and certain cancers. Choose low-sodium versions to avoid excess salt.
Beet Juice: High in nitrates, which can help lower blood pressure and improve athletic performance by increasing blood flow.
Green Juices: Blends of leafy greens like kale, spinach, and celery are packed with vitamins A, C, and K, as well as essential minerals.

Fruit Juices (in Moderation)

It is crucial to choose 100% fruit juice and consume it in small, controlled portions (about 125ml or ½ cup) due to its high natural sugar content.

Orange Juice: An excellent source of vitamin C, a powerful antioxidant that supports immune function and collagen production.
Pomegranate Juice: Contains high levels of antioxidants that protect against oxidative stress.

Coffee: The Antioxidant and Energy Booster

Black coffee, consumed in moderation, is a healthy beverage option that provides antioxidants and other beneficial compounds.

Health Benefits: Regular coffee consumption is linked to a reduced risk of type 2 diabetes, heart disease, and some neurodegenerative diseases.
Energy and Mood: The caffeine in coffee stimulates the central nervous system, boosting energy, concentration, and mood.
Moderation is Key: Stick to plain black coffee and limit intake to no more than 400 mg of caffeine per day (about 4-5 cups) to avoid side effects like anxiety or insomnia.

Comparison of Healthy Drink Alternatives to Water


Beverage	Key Benefits	Best for...	Considerations
Green Tea	Rich in antioxidants, supports heart and brain health, aids blood sugar control.	Daily consumption for overall wellness.	Contains caffeine; avoid excessive boiling when brewing.
Milk (Dairy)	Excellent source of calcium, protein, vitamin D; great for bone health and muscle recovery.	Growing children, post-workout recovery.	Potential saturated fat content (choose low-fat), lactose intolerance.
Milk (Plant-Based)	Fortified with calcium and vitamins; good alternative for vegans or those with dairy allergies.	Vegans, lactose-intolerant individuals.	Lower protein than dairy; check for added sugars in flavored versions.
Coconut Water	Natural electrolytes (high potassium), low in calories; refreshing.	Light activity, everyday hydration, hot weather.	Lower sodium than sports drinks, natural sugar.
Black Coffee	High in antioxidants, boosts energy and concentration, may reduce disease risk.	Morning energy boost.	Caffeine intake limits; potential anxiety or sleep disruption.
Vegetable Juices	Concentrated nutrients, antioxidants (lycopene, nitrates).	Nutrient-rich snack or supplement.	Low in fiber; can be high in sodium (choose low-sodium versions).
Infused Water	Flavorful, hydrating without calories or sugar.	Flavoring plain water.	Limited nutrient benefit unless ingredients are blended.

How to Choose the Healthiest Drink for You

The best drink for you depends on your individual needs and lifestyle. For most people, a rotation of these beverages is an excellent way to diversify nutrient intake while staying well-hydrated.

For Optimal Hydration: While plain water is king, sparkling or infused water can keep hydration interesting without adding sugar.
For Nutrient Boost: Consider a fresh vegetable juice or homemade smoothie to pack in extra vitamins and minerals.
For Energy and Focus: A cup of black coffee or green tea can provide a healthy, antioxidant-rich boost.
For Bone Health and Recovery: Milk (dairy or fortified plant-based) is an excellent choice for its calcium, protein, and electrolyte content.
Moderation is Crucial: Pay close attention to added sugars, especially in store-bought options like flavored milks, juices, and coffee drinks. Always read the nutrition label carefully.

By integrating these options smartly into your diet, you can enjoy a variety of tastes and health benefits beyond the simple, but irreplaceable, properties of water. For further reading on the health implications of various beverages, Harvard University's Nutrition Source offers valuable insights.

Conclusion

To conclude, while water remains the ultimate hydrator, several other drinks offer significant nutritional benefits that make them healthy alternatives. Green tea and black coffee provide a wealth of antioxidants and can improve mental clarity. Milks, both dairy and fortified plant-based, are rich in essential nutrients for bone health and muscle repair. Fresh vegetable juices offer concentrated vitamins and minerals, and options like coconut water are great for natural electrolyte replenishment. By choosing wisely and avoiding excess sugar, you can enjoy a wider array of beverages that support your overall health and well-being. Ultimately, diversifying your beverage intake with these options can be a delicious and effective part of a balanced diet.

Frequently Asked Questions

Both coffee and tea offer health benefits, but for different reasons. Black coffee can boost focus and reduce the risk of some diseases, while green tea is particularly high in potent antioxidants. The best choice depends on your preference and caffeine sensitivity, but both are healthy in moderation when consumed without excessive sugar or cream.

The choice between dairy and plant-based milk depends on your dietary needs and preferences. Dairy milk is a rich source of calcium and protein, while fortified plant-based milks (like soy, almond, or oat) are excellent vegan-friendly alternatives that are often enriched with comparable nutrients. Check the label for fortification and added sugars.

Yes, but with caveats. While 100% fruit and vegetable juices provide concentrated vitamins and antioxidants, they lack the fiber found in whole produce. This means they contain more natural sugars and should be consumed in moderation. Opt for fresh vegetable juices or small servings of 100% fruit juice to maximize nutritional benefits without excessive sugar.

For light to moderate exercise, coconut water is an excellent option due to its natural electrolyte and potassium content. For high-intensity or prolonged workouts, a traditional sports drink with higher sodium and carbohydrates may be more effective for energy and rapid rehydration.

Yes, adding flavor to water using natural ingredients is a healthy way to make hydration more appealing. Infusing water with fresh fruits (like lemon or berries), vegetables (like cucumber), or herbs (like mint) adds flavor without the calories and sugar of many store-bought beverages.

When choosing a healthy beverage, it is best to avoid drinks with excessive added sugars, such as regular soda, most energy drinks, and sweetened teas or coffees. Check the nutrition label carefully, as even some sports drinks and fruit beverages contain high levels of sugar.

For most healthy adults, drinking coffee and tea daily is fine, provided it is in moderation. Experts recommend limiting total daily caffeine intake to around 400 mg. Listen to your body and adjust your consumption if you experience side effects like anxiety or insomnia.