12 Refreshing and Energizing Drinks That Aren’t Water

Plain water should make up most of your daily fluid intake, but other drinks can also help keep you hydrated. Consider drinks that provide healthy amounts of vitamins, minerals, antioxidants, probiotics, and protein. Avoid drinks with added sugar, high calorie content, or too many caffeinated beverages.

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1. Sparkling and Infused Water

Sparkling water is plain water infused with carbon dioxide gas. Infused water is plain water with slices of fruit, vegetables, or herbs to enhance the taste. Both are refreshing and healthy choices, provided they don’t contain added sugars.

2. Plain Dairy Milk

Milk provides protein, vitamins, and minerals. Drinking it can help stabilize blood sugar and reduce food cravings. Just one glass of milk can help you meet 30% of your daily calcium needs for building strong bones and teeth.

Whole, low-fat, and non-fat milk contain different amounts of fat and saturated fat. However, all dairy milk types have similar nutrient content and amounts.  

3. Plant-Based Milks

Drinking cow’s milk can cause diarrhea, gas, or bloating in people who are lactose intolerant (cannot break down lactose, a sugar in milk). If this is the case for you, try plant-based alternatives, like soy milk or almond milk.

Soy milk is an excellent alternative for people who practice a vegan diet or want to cut down on dairy milk. It is rich in fiber and protein. You can also buy fortified soy milk enriched with calcium, vitamin D, and vitamin A.

Almond milk is low in calories and rich in protein. It is also an excellent source of vitamins D and E. Fortified almond milk versions contain additional vitamins and minerals. Other plant-based milk options are macadamia, coconut, rice, hemp, and oat.

4. Coffee

Coffee contains antioxidants and other beneficial plant-based compounds that have been found to reduce the risk of cardiovascular disease, type 2 diabetes, and neurogenerative diseases. Coffee also contains 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, opt for a decaf, or if you want an even more refreshing drink, have an iced coffee. Caffeine also has a diuretic effect (promoting the elimination of fluid by the kidneys), so caffeinated coffee is less effective than plain water in rehydrating.

5. Tea

Black tea is one of the most popular teas worldwide. Some health benefits of drinking black tea are improved heart health, reduced stroke and cancer risk, lowered blood sugar, and less oxidative stress (an imbalance between destructive free radical molecules and antioxidants in cells that can cause cell damage).

Green tea provides flavonoids and antioxidants, which have been linked to lowered blood pressure and cholesterol, reduced risk for heart disease, and improved brain health.

Green and black teas contain caffeine, which has a diuretic effect. Therefore, these drinks are not as rehydrating as plain water.

Herbal tea comes from plants that may have therapeutic properties:

• Ginger tea has been found to help with gastrointestinal symptoms, pain, and inflammation.
• Chamomile tea has been found to lower the risk of heart disease, protect from some cancers, and enhance immune system support.
• Hibiscus tea has antiviral and cardiovascular benefits, such as lowered blood pressure and decreased low-density lipoprotein (LDL) cholesterol and triglyceride levels.

6. Vegetable Juice

Vegetable juice is a great way to consume essential nutrients. Some vegetables like beets and carrots can promote the growth of good bacteria in the gut, which is vital for digestion and preventing gastrointestinal problems.

However, juicing typically removes the beneficial fiber from vegetables, so vegetable juice doesn’t completely replace eating vegetables. Fiber helps maintain your digestive health and reduces the risk of constipation.

7. Fruit Juice

Drinking fruit juice can help you get one or two servings of fruit, which provides vital 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 help you get the most benefit from drinking fruit juice. As with juicing vegetables, much of the beneficial fiber is removed, so fruit juice does not 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 (living microbes beneficial for digestive health).

The research on kombucha tea is limited, but some studies suggest it may prevent and treat various conditions, including high blood pressure and cancer. Other research suggests kombucha tea may offer benefits similar to probiotic supplements, such as 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 is a source of probiotics.

Some possible benefits of kefir are improved digestion, increased immunity, enhanced bone health, and reduced risk of osteoporosis (progressive bone thinning). 

10. Smoothies 

Smoothies can help increase your intake of 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 contain added sugars, maple syrup, or honey, and could be high in calories. In addition, high-sugar smoothies may not contain much fiber or protein. Check the nutrition information label.

11. Coconut Water

Coconut water is the clear fluid found inside coconuts. It is 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 can feed the beneficial microbes in your gut). It may aid digestion and help you meet your daily fiber needs.

These sodas are marketed as a healthier alternative to regular soda. Still, prebiotic soda can be high in artificial sugars and other ingredients. It is vital to read nutrition and ingredient labels.

How Much Fluid Should You Drink Daily?

There’s no one rule for how much water you should drink. The amount needed depends on factors like age, weight, health status, and activity level.

Most healthy men should aim for a daily fluid intake of about 15.5 cups, while healthy women should aim for about 11.5 cups. This amount includes fluids from all foods and drinks, including water. It’s best to include 4 to 6 cups of plain water.

Increase your fluid intake if you are spending time in the heat, recovering from an illness, or exercising.

Key Takeaways 

• Juices, teas, coffee, milk, and sparkling and infused waters are healthy options for staying hydrated in addition to plain water.
• It is best not to drink too many beverages with caffeine, added sugars, or high calories.
• Recommendations for daily fluid vary based on sex, health, and external factors like being out in the heat, exercising, or an illness.