Hydration Tips: Healthy Drinks Beyond Plain Water

While plain water should form the majority of your daily fluid intake, other beverages can also keep you hydrated while providing essential nutrients. Opt for drinks that are rich in vitamins, minerals, antioxidants, probiotics, and protein, and steer clear of those high in added sugar, calories, or caffeine.

1. Sparkling and Infused Water

Sparkling water is simply water infused with carbon dioxide, while infused water includes slices of fruit, vegetables, or herbs for added flavor. Both options are refreshing and healthy, provided they are free of added sugars.

2. Plain Dairy Milk

Milk is a valuable source of protein, vitamins, and minerals. It can help stabilize blood sugar levels and reduce food cravings, providing about 30% of your daily calcium needs, which is crucial for strong bones and teeth. Whole, low-fat, and non-fat milk offer similar nutrients, although their fat content varies.

3. Plant-Based Milks

For those who are lactose intolerant, plant-based milks like soy and almond are excellent alternatives. Soy milk is nutrient-rich and contains fiber and protein. Fortified versions may include extra calcium, vitamins D and A. Almond milk is low in calories and provides vitamins D and E. Other plant-based milk options include macadamia, coconut, rice, hemp, and oat.

4. Coffee

Coffee is packed with antioxidants and beneficial plant compounds that can lower the risk of cardiovascular disease, type 2 diabetes, and neurodegenerative diseases. It may also possess anti-cancer and anti-inflammatory properties. Opt for plain black coffee to keep it healthy, and consider adding low-fat or plant-based milk for protein. Avoid sugary, high-calorie variations. Note that caffeine is a diuretic, so plain water is more effective for hydration.

5. Tea

Black and green teas offer numerous health benefits. Black tea may improve heart health and reduce the risk of stroke and cancer. Green tea provides flavonoids and antioxidants associated with lowered blood pressure, cholesterol, and improved brain health. Both black and green teas contain caffeine, which is a diuretic. Herbal teas, such as ginger, chamomile, and hibiscus, offer various therapeutic properties, including gastrointestinal relief and cardiovascular benefits.

6. Vegetable Juice

Vegetable juice is an excellent way to intake essential nutrients, promoting gut health and supporting digestion. However, juicing often removes fiber, so while vegetable juice complements a diet, it doesn't replace whole vegetables, which maintain digestive health and reduce constipation risk.

When choosing drinks, balance nutrient intake with your hydration needs. Incorporating a variety of healthy beverages can contribute positively to your overall wellbeing.