Plain water should be your go-to for most of your daily fluid intake, but other drinks can also help keep you hydrated. Look for drinks that give you healthy amounts of vitamins, minerals, antioxidants, probiotics, and protein. Stay away from drinks with added sugar, lots of calories, or too many caffeinated beverages.
1. 🥤 Sparkling & Infused Water
Sparkling water is just plain water with carbon dioxide gas added. Infused water is plain water with slices of fruit, veggies, or herbs to make it taste better. Both are refreshing and healthy choices, as long as they don't have added sugars.
2. 🥛 Plain Dairy Milk
Milk gives you protein, vitamins, and minerals. Drinking it can help keep your blood sugar stable and reduce food cravings. Just one glass of milk can help you meet 30% of your daily calcium needs for strong bones and teeth.
Whole, low-fat, and non-fat milk have different amounts of fat and saturated fat. But all types of dairy milk have similar nutrient content.
3. 🌱 Plant-Based Milks
Drinking cow's milk can cause diarrhea, gas, or bloating in people who are lactose intolerant (can't break down lactose, a sugar in milk). If that's you, try plant-based alternatives like soy milk or almond milk.
Soy milk is a great alternative for people who follow a vegan diet or want to cut down on dairy. It's rich in fiber and protein. You can also buy fortified soy milk with added calcium, vitamin D, and vitamin A.
Almond milk is low in calories and has protein. It's also a great source of vitamins D and E. Fortified almond milk has extra vitamins and minerals. Other plant-based milk options include macadamia, coconut, rice, hemp, and oat.
4. ☕ Coffee
Coffee has antioxidants and other beneficial plant-based compounds that have been shown to reduce the risk of cardiovascular disease, type 2 diabetes, and neurodegenerative diseases. Coffee also has substances linked to anti-cancer and anti-inflammatory activity.
Plain (black) coffee is a healthy drink option for most adults. For protein, add some low-fat or plant-based milk. Avoid high-sugar, high-calorie coffee drinks.
If caffeine keeps you up at night, go for decaf, or if you want a more refreshing drink, have an iced coffee. Caffeine also has a diuretic effect (makes you pee more), so caffeinated coffee isn't as good as plain water for rehydrating.
5. 🍵 Tea
Black tea is one of the most popular teas worldwide. Some health benefits of drinking black tea include improved heart health, reduced stroke and cancer risk, lower blood sugar, and less oxidative stress (an imbalance between harmful free radicals and antioxidants in cells that can cause cell damage).
Green tea has flavonoids and antioxidants, which have been linked to lower blood pressure and cholesterol, reduced risk of heart disease, and improved brain health.
Green and black teas have caffeine, which has a diuretic effect. So these drinks aren't as rehydrating as plain water.
Herbal tea comes from plants that may have therapeutic properties:
- Ginger tea has been found to help with digestive issues, pain, and inflammation.
- Chamomile tea has been found to lower the risk of heart disease, protect against some cancers, and boost immune system support.
- Hibiscus tea has antiviral and cardiovascular benefits, like lower blood pressure and decreased LDL cholesterol and triglyceride levels.
6. 🥕 Vegetable Juice
Vegetable juice is a great way to get essential nutrients. Some vegetables like beets and carrots can help good bacteria grow in your gut, which is key for digestion and preventing digestive problems.
But juicing usually removes the beneficial fiber from vegetables, so vegetable juice doesn't completely replace eating vegetables. Fiber helps keep your digestive system healthy and reduces the risk of constipation.
Organic Options
Choosing organic products for milk, juices, and coffee reduces your exposure to herbicide, pesticide, and heavy metal residues.
7. 🍊 Fruit Juice
Drinking fruit juice can help you get one or two servings of fruit, which provides important antioxidants—compounds vital for cellular health and overall wellness. Among the many different fruit juices and blends available, the most nutritious ones are orange, pomegranate, and pink grapefruit juices.
Fruit juices can be high in calories and may have added sugars. Choose 100% fruit juice to get the most benefit. Like with juicing vegetables, much of the beneficial fiber is removed, so fruit juice doesn't completely replace the nutrition in whole fruits.
8. 🍵 Kombucha Tea
Kombucha is a type of fermented tea. It has some of the same benefits as other teas and is rich in probiotics (good bacteria that help with digestive health).
Research on kombucha tea is limited, but some studies suggest it may help prevent and treat various conditions, including high blood pressure and cancer. Other research suggests kombucha tea may offer benefits similar to probiotic supplements, like supporting a healthy immune system and preventing constipation.
9. 🥛 Kefir
Kefir is a fermented drink made with cow or goat's milk and kefir grains added to the milk. The grains contain yeast and lactic acid bacteria, which multiply to ferment the sugars in the milk. Like kombucha, it's a source of probiotics.
Some possible benefits of kefir include improved digestion, increased immunity, better bone health, and reduced risk of osteoporosis (progressive bone thinning).
10. 🥤 Smoothies
Smoothies can help you get more fruits and vegetables, protein, healthy fats, and antioxidants. A smoothie may also provide fiber if you blend in whole fruits or vegetables.
To make at home, choose whole and minimally processed ingredients like fresh or frozen fruits, low-fat milk or yogurt, unsweetened plant-based milk, and natural flavor enhancers like vanilla, mint, or cinnamon.
Store-bought smoothies may have added sugars, maple syrup, or honey, and could be high in calories. In addition, high-sugar smoothies may not have much fiber or protein. Check the nutrition label.
11. 🥥 Coconut Water
Coconut water is the clear fluid inside coconuts. It's slightly sweet, has a nutty flavor, and is low in calories and sugar. Coconut water provides various minerals, including magnesium, potassium, and sodium.
12. 🥤 Prebiotic Soda
Prebiotic soda is a carbonated beverage that contains prebiotics (fiber that feeds the good bacteria in your gut). It may help with digestion and help you meet your daily fiber needs.
These sodas are marketed as a healthier alternative to regular soda. But prebiotic soda can be high in artificial sugars and other ingredients. It's important to read nutrition and ingredient labels.
What to Drink in Moderation
When you're feeling thirsty, it might be tempting to reach for a less healthy drink. While these drinks might be okay in moderation, drinking too many isn't a good idea because of their high sugar, caffeine, or alcohol content:
- Alcoholic beverages
- Energy drinks
- Premade protein drinks
- Premade smoothies
- Soda
- Sports drinks
- Sugary coffee drinks
- Sweetened iced tea
- Sweetened plant-based milk
