Top 8 Healthiest Drinks Besides Water, According to Registered Dietitians

If you're like the average American, you probably have trouble getting enough fluids every day. You either don't have time, don't remember, or are tired of water's taste. However, maintaining adequate hydration is critical to good health, and drinking water is the most effective method.

There is a long number of benefits associated with increasing your water intake, including improved bowel function, clearer skin, and a more stable internal temperature. "Every single cell in your body requires water to function," explains Stefani Sassos, MS, RDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab and a Registered Dietitian. In addition to lowering your risk of infection and increasing your metabolic rate, staying hydrated can also boost your mood and the quality of your sleep.

Even slight dehydration can have a severe influence on energy levels, mood, and cognitive ability, and it is estimated that 75% of Americans are dehydrated. But how much liquid is required? An average adult needs between six and eight glasses of water per day, however this number varies widely with factors such as age, activity level, weight, health, and even climate. If you engage in regular physical activity, for instance, you should drink more water. However, a gallon of water a day can be harmful if you have specific health risks, such as chronic kidney disease, so it's important to listen to your doctor's advice.

If you've come to the conclusion that you need to drink more water every day but you really can't stand the taste of water, here's how to force yourself to drink more of it: Don't let the boredom set in! You can get all the fluids you need without resorting to plain water. These top healthy drinks are recommended by nutritionists and should be incorporated into your everyday routine.

1

Flavored Sparkling Water

Bubbly water, please! There is no difference in hydration or health benefits between plain water and flavoured sparkling water. "The best water alternatives are low in sugar or are sugar-free," explains Mascha Davis MPH, RDN, registered dietitian nutritionist and author of Eat Your Vitamins. Davis notes that some products feature added prebiotics to support healthy gut bacteria. Make a fizzy mocktail with flavoured seltzer water or club soda if you're trying to cut back on soda or alcoholic beverages.

2

Kombucha

Water, tea, sugar, bacteria, and yeast are the basic ingredients in making kombucha, a fermented drink. Naturally high in probiotics, which promote healthy microbial growth in the digestive tract. Kombucha contains beneficial microorganisms that promote good digestion and general gut health. While Nicole Rodriguez, RDN, acknowledges that kombucha isn't a miracle drink, she does note that it's a healthy replacement for alcoholic beverages that can help you meet your water intake goals. Look for words like "naturally fermented" to ensure you're getting minimally processed kombucha and stay away from versions that use artificial flavours and sugars.

3

Green Tea

Davis suggests green tea for its ability to boost energy levels and suggests it may also help with metabolic health and blood sugar control. Catechins, a type of antioxidant flavonoids, are also present, and they help shield the body from age-accelerating free radicals.

It's possible that this is the greatest substitute you can find for coffee. Green tea's caffeine content is lower than that of coffee, so it won't leave you feeling jittery or giving you a headache.

4

Smoothies

If you're constantly on the move, keeping a smoothie in your bag can help you stay nourished and hydrated. Smoothies and juices can be produced by mixing together your preferred fruits and vegetables with protein and fiber-rich ingredients.

According to Rodriguez, "protein, fat, fibre, and flavour" should all be taken into account when creating a smoothie. Smoothies are a great way to get in some extra carbs from fruit or vegetables while also providing your body with muscle-building protein from sources like yoghurt, milk, cottage cheese, or whey protein. Then, for added flavour and nutrition, throw in some nut butter, some chia seeds, and some cocoa powder to produce a nutritious and tasty smoothie.

5

Hibiscus Tea

The acidic, refreshing flavour and vibrant pinkish red colour of hibiscus tea come from the leaves of the hibiscus flower. This tea's high levels of vitamin C and flavonoids make it an effective disease preventative and immune system booster. In fact, one study found that consuming only one cup of coffee day was enough to significantly reduce blood pressure.

When you go grocery shopping next time, pick up some dried hibiscus flowers and steep them in boiling water for five minutes. After that, sieve, add sugar, and savour. If you are breastfeeding, pregnant, or taking any medications, you should check with your doctor before adding herbal teas to your diet.

6

Coconut Water

The sweet, nutty flavour of coconut water makes it a popular choice among hydration drinks. In addition, it contains electrolytes like potassium, sodium, and magnesium, all of which contribute to healthy hydration levels. According to Davis, "this is a great beverage choice for a post-workout boost," but it's important to look for brands that are "100% coconut water" and avoid brands with extra sugars or flavourings.

If you don't like the flavour of coconut water by itself, Sassos suggests trying it in smoothies or mixing it with sparkling water.

7

Low-fat and fat-free milk

Consuming low- or fat-free milk is a great way to save money without sacrificing nutrition. Milk, in particular, is a great way to get the calcium your body needs for bone health. B vitamins, phosphorus, potassium, and vitamin K are just few of the essential nutrients it provides. "Low-fat and fat-free milk are both sources of 13 essential nutrients and provide a balance of protein and carbohydrates," explains Rodriguez. Look for lactose-free varieties of these hydration powerhouses in the dairy section if milk gives you stomach aches.

Hot cocoa can be made with milk or consumed directly. Cocoa includes polyphenols, which are powerful antioxidants, and caffeine, which boosts "feel good" hormones. Just mix your preferred cocoa powder with some warm milk, a pinch of cinnamon, and a dash of sugar or other sweetener, and savour!

8

Kefir

Kefir, a drink made from fermented milk, has a tangy, creamy flavour and texture not unlike that of a liquid yoghurt. It's a source of essential minerals including vitamin D, calcium, and magnesium, all of which contribute to bone and heart health, and it has a higher concentration of probiotics than many other fermented dairy products. It has been established, Sassos explains, that kefir's probiotic content helps maintain a healthy immune system and can even be used to control the immune system and prevent viral infections.

The 10 grammes of protein in just 1 cup of kefir will help you feel full and satisfied. This is a fantastic lactose-free milk option for those who are lactose intolerant. Kefir can be enjoyed by itself in a glass or as the foundation of a tasty breakfast parfait. A fantastic homemade salad dressing may be created with this.