8 Healthiest Drinks (Besides Water) to Sip Throughout the Day

When you're in the mood for something fruity and refreshing, throwing fresh or frozen fruit in a blender with water and some ice cubes will create a fun and delicious sip. And since you're pulverizing the whole fruit, you don't lose out on all the beneficial fiber and nutrients that provide bonus benefits on top of the hydration.

This is a good stand-in for when you're craving a traditional juice, which isn't recommended as an all-the-time beverage because while it's made from nourishing fruits and veggies, the juicing process depletes much of the fiber that's essential for helping to prevent blood sugar levels from skyrocketing.

Surprise, surprise! Your morning addiction can actually be quite good for you—with a few caveats. First the good news: Research has shown that drinking coffee is associated with a reduced risk of type 2 diabetes, it's rich in chlorogenic acids, among other antioxidants, which are important for eye health, lowers your risk for dementia and stroke and according to a recent study, may also help fight inflammation.

However, these benefits can be negated by filling your cup with gobs of sugar, sweetened syrups, and lots of cream. So save the caramel lattes and frappuccinos for special treats, and drink your morning Joe with a splash of fat-free or plant-based milk for the healthiest wake-up.

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The fermented beverage, made with water, tea, sugar, bacteria and yeast, is naturally packed with probiotics, which help restore the balance of friendly bacteria in your gut. When you drink kombucha, you're consuming healthy microbes that support your digestion and overall gut health.

“While kombucha is by no means a magical elixir, it's still an excellent alternative to alcoholic beverages that can count towards your hydration needs,” says Nicole Rodriguez, R.D.N. You'll want to avoid kombucha products featuring artificial flavors and excessive added sugars; instead look for phrases like “naturally fermented” to be sure you’re getting kombucha that’s minimally processed.

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Tea is one of the most soothing and good-for-you beverages you can drink — it's calorie-free and filled with flavonoids, which help keep your heart healthy. Two of the best to try:

• Green tea is a great choice for its vitality benefits and may even aid in blood sugar regulation,” says Davis. It also contains compounds like antioxidant catechins, a class of flavonoids that help protect the body from free radicals and play a role in slowing down the aging process.
• Hibiscus tea is made from the leaves of the hibiscus flower with its bright pinkish, red color and tangy, yet refreshing flavor. Rich in antioxidants like vitamin C and flavonoids, it can help ward off disease and support immunity. In fact, drinking just one cup every day may lower blood pressure, according to one study.

A drink doesn't have to have look like water to be healthy—blend up a smoothie with your favorite fruits and veggies, and you get hydration and a filling snack in one.

“When putting together a smoothie, think protein, fat, fiber and flavor,” says Rodriguez. In addition to carbohydrates in the form of fruit or vegetables, muscle-building protein should serve as the base of your smoothie, whether it be yogurt, milk, cottage cheese or whey protein. Then add a plant-based source of fat and fiber, like nut butter and chia seeds, plus a flavorful ingredient like cocoa powder to make a delicious, nutrient-dense smoothie.

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Okay, it's technically water, but also completely different! 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 Mascha Davis M.P.H., R.D.N., a registered dietitian nutritionist and author of Eat Your Vitamins, who recommends choosing brands that are “100% coconut water” and being mindful of added sugars and flavoring agents.

If you don't love the taste of coconut water on its own, try incorporating it into smoothies or mixed with sparkling water.

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Low-fat and fat-free milk are both budget-friendly and nutritionally complete beverages. In fact, milk is one of the best sources of calcium, which your body needs to support bone health. It's also packed with key nutrients like B vitamins, phosphorus, potassium and vitamin K. "Low-fat and fat-free milk are both sources of 13 essential nutrients and provide a balance of protein and carbohydrates,” says Rodriguez. If milk typically upsets your stomach, keep an eye out in the dairy aisle for lactose-free versions of these hydrating superstars.

Apart from drinking it straight, you can make your own hot cocoa with milk. Cocoa provides energy-boosting caffeine, increases “feel good” hormones and contains antioxidant-packed polyphenols. To make, add a spoon of cocoa powder to your favorite warm milk, sprinkle in cinnamon and sweetener of your choice to taste, stir and enjoy!

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. 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!