8 healthy drinks besides water

8 healthy drinks besides water

In the beginning, there was water—abundant, refreshing, providing everything the body needs to replenish the fluids it loses. Humans relied on it as the only beverage for millions of years. Milk was introduced with the advent of agriculture and the domestication of animals. Then came beer and wine and coffee and tea, all consumed for taste and pleasure as much as for the fluids they provide. The newcomers—sugary beverages including soda, sports drinks, and energy drinks—offer hydration but with a hefty dose of unnecessary calories that the body may have a hard time regulating. Alternatively, “diet” drinks offer sweetness without the calories, but does that make them a healthy choice?

With so many options, it’s easy to be confused about which beverages are best for our health. Follow the links below for an in-depth look at each, but if you’re short on time, here’s the takeaway:

1. Filtered Coffee

Coffee has gotten a bad rap before, but studies show it may protect against type 2 diabetes, liver disease, and lower your odds of heart disease. Three to five cups a day seems to be healthy, as long as you go easy on the cream and sugar. But if you’re pregnant or breastfeeding, ask your doctor how much to sip. If you have high cholesterol, brew yours with a paper filter. It gets rid of a substance called cafestol that can raise LDL cholesterol.

2. Tea

Green, black, and other kinds are full of antioxidants, which may protect you against some types of cancer, stroke, heart disease, and high blood pressure. Plus, unsweetened brews are low in calories. Whether you like it hot or iced, the healthiest kinds are the ones you brew at home — without the added sugars that bottled tea can have.

3. Coconut Water

Coconut water is a popular hydration option that has a sweet nutty taste. Plus, it is packed with electrolytes like potassium, sodium and magnesium that help to maintain fluid balance. “This is a great beverage choice for a post-workout boost,” says Davis, who recommends choosing brands that are “100% coconut water” and being mindful of added sugars and flavoring agents.

Sassos adds that if you don’t love the taste of coconut water on its own, try incorporating it into smoothies or mixed with sparkling water.

4. Kefir

Kefir is a fermented milk drink with a tart, creamy taste and texture similar to a drinkable yogurt. It is richer in probiotics compared to many other fermented dairy products and is a source of key nutrients like vitamin D, calcium and magnesium, all of which support healthy bones and a healthy heart. Sassos says that given its probiotic-rich nature, kefir has been shown to support a healthy immune system and even modulate the immune system to suppress viral infections.

Thanks to a protein content of ten grams per one cup, you’ll be on your way to feeling satiated after drinking kefir. If you have a lactose intolerance, this is a great milk alternative, since it’s low in lactose. To enjoy kefir, pour a glass and drink on its own or use it as a base in your breakfast parfait. It also makes a great homemade salad dressing!

5. Hot chocolate

Chocolate milk without sugar can be healthy when consumed in moderation. Cocoa increases the production of serotonin, which helps regulate mood and reduce the risk of depression. Cocoa is also rich in polyphenols, which are natural antioxidants.

Hot chocolate can be prepared by adding a spoon of cocoa powder to fat-free dairy milk, soy milk, almond milk, oat milk, etc.

6. Orange or lemon juice

Freshly squeezed orange or lemon juice is an excellent source of vitamin C. It is a potent antioxidant that can protect against a variety of diseases, reduce the risk of cancer, boost immunity, improve digestion, and help with skin tone. It is better to drink freshly squeezed juices instead of packaged ones, which contain preservatives and added sugar in many cases.

7. Homemade smoothies

Homemade smoothies can be made by blending fresh fruits, vegetables, greens, and nuts. They contain tons of nutrients and can be very filling.

8. Mint tea

Mint is an antispasmodic, meaning it can help relax muscles and reduce stiffness and aches. It also aids in digestion by promoting the movement of food through the digestive tract.

Mint has a cooling effect, so it’s great to drink to combat the heat. You can drink it cold mixed with freshly squeezed lemon juice during the hot summer months.

References

1. Rohini Radhakrishnan, What Is the Healthiest Drink Besides Water, Medicinenet; https://www.medicinenet.com/what_is_the_healthiest_drink_besides_water/article.htm
2. Poonam Sachdev, Best and Worst Drinks for Your Health, August 28, 2023; https://www.webmd.com/diet/ss/slideshow-drinks-and-your-health