Touseef Haider kazmi Nothing beats water, but sometimes you just want a little more flavor in your life. Luckily, there are plenty of tasty and healthy drinks to help you stay hydrated without getting bored. We all know the drill: drink water—lots of it. But let’s be honest, as refreshing as water is after a workout or on a hot day, it can sometimes feel a bit bland when your taste buds are craving something more exciting. This is one reason many of us don’t meet our daily hydration needs. Staying hydrated is essential for good health, and while water is the go-to, there are some great alternatives to switch things up.
Why is Water So Important?
Water is critical for nearly everything your body does, from aiding digestion to keeping your skin looking good and regulating your body temperature. “Every cell in your body needs water to function, Staying hydrated can improve everything from your metabolism to your mood and even help you sleep better.”
Severe dehydration is rare in healthy young people, but mild dehydration can still sneak up on you—especially as you get older. In fact, nearly 28% of older adults can become dehydrated, a common reason for hospital visits. Even mild dehydration can zap your energy, affect your mood, and make it harder to focus. But how much water is enough?
The old advice of eight glasses a day isn’t a hard-and-fast rule, but it’s a good guideline. Your actual needs depend on factors like your age, activity level, weight, health, and even the climate where you live. If you’re active, you’ll need to drink more water, while some people with kidney issues may need to limit how much they drink.
While it’s always a good idea to drink water, you can also mix things up with other hydrating drinks. (Yes, that “eight glasses” counts all fluids, including those you get from food!) Here are some of the best beverages to sip throughout the day.
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1. Flavored Sparkling Water.
Who doesn’t love a bit of fizz? Sparkling water can be just as hydrating as still water and can be a fun, healthy alternative to sugary sodas. It’s even better if you flavor it yourself with fresh fruit. “The best options are low in sugar or sugar-free. Some sparkling waters also contain prebiotics, which help support gut health. If you’re trying to cut back on soda or alcohol, try making a cocktail with flavored seltzer or club soda.
2. Coffee.
Good news for coffee lovers: your daily cup of joe can actually be good for you! Research suggests coffee can lower the risk of type 2 diabetes, thanks to its high levels of chlorogenic acids and antioxidants. It’s also linked to a reduced risk of dementia, stroke, and inflammation.
But here’s the catch: loading your coffee with sugar, flavored syrups, or heavy cream can undo the benefits. Stick to coffee with a splash of milk or a plant-based alternative for a healthier pick-me-up.
3. Kombucha.
You’ve probably seen kombucha everywhere lately. These are fermented drinks which are made from tea, sugar, bacteria, and yeast, is loaded with probiotics that help balance the healthy bacteria in your gut, supporting digestion and overall gut health.
Kombucha isn’t a miracle drink, but it’s a great alternative to alcohol and can contribute to your daily hydration needs. Just be sure to choose options labeled “naturally fermented” to avoid heavily processed varieties with added sugars or artificial flavors.
4. Tea.
Tea is another fantastic, calorie-free beverage that’s good for your health. It’s packed with flavonoids that help keep your heart healthy, and it’s incredibly calming.
Here are two top picks:
Green Tea.
This is a great choice for an energy boost and may help regulate blood sugar and improve metabolic health. It’s also rich in catechins, a type of antioxidant that helps protect your body from damage and slow down aging.
Hibiscus Tea.
Made from hibiscus flowers, this tea has a vibrant pinkish-red color and a refreshing, tart flavor. Rich in antioxidants like vitamin C and flavonoids, hibiscus tea supports immunity and helps fend off illness. Plus, studies suggest that just one glass a day can help lower blood pressure.
5. Coconut Water.
Coconut water is a popular choice for hydration, especially after a workout. It’s naturally sweet with a slightly nutty flavor and is packed with electrolytes like potassium, sodium, and magnesium that help balance fluids in your body. This is an excellent post-exercise drink. Look for 100% coconut water without added sugars or flavors for the healthiest option. If the taste doesn’t win you over, try blending it into smoothies or mixing it with sparkling water.
6. Low-Fat and Fat-Free Milk.
Low-fat and fat-free milk are both affordable and packed with nutrients. Milk is one of the best sources of calcium, which is crucial for bone health. It’s also rich in essential nutrients like B vitamins, phosphorus, potassium, and vitamin K. Low-fat and fat-free milk provide 13 essential nutrients and offer a good balance of protein and carbs. If regular milk bothers your stomach, try lactose-free versions for the same benefits.
For a cozy treat, make your own hot cocoa. Just add a spoonful of cocoa powder to warm milk, sprinkle in some cinnamon, and sweeten to taste. Cocoa contains antioxidants and boosts your mood, making it the perfect comfort drink.
7. Kefir.
Kefir is a fermented milk drink that’s creamy and tangy, similar to drinkable yogurt. It’s rich in probiotics, containing more than most other fermented dairy products, and packed with nutrients like vitamin D, calcium, and magnesium, which are vital for bone and heart health. Kefir can support a healthy immune system and may even help your body fight off viral infections.
With 10 grams of protein per cup, kefir is filling and can be a great option if you’re lactose intolerant since it’s low in lactose. You can enjoy kefir on its own, use it as a base for smoothies, or even mix it into salad dressings for a creamy twist.
So while water is still the gold standard, these flavorful drinks can help keep you hydrated and healthy all day long. Happy sipping!
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