10 Healthy Non-Carbonated Beverages to Quench Your Thirst

What you sip can influence your wellbeing just as much as what you eat.

Maintaining adequate hydration is vital for all bodily processes. It’s no surprise that insufficient fluid intake can impair cognition, mood, energy, and even skin health (1).

Whenever you grab your bottle, remember that staying well-hydrated supports optimal function across systems — from circulation and digestion to the endocrine and nervous systems.

That said, you might be seeking healthier everyday hydration choices — especially if you’re over fizzy drinks like club soda.

Below are 10 of the healthiest non-carbonated drinks you can rely on to stay hydrated.

1. Flavored water

It would be remiss not to start with water. Water rightly tops the list of healthiest non-carbonated beverages. Think of this obvious pick as encouragement to brighten your water with light citrus or cucumber notes.

The adult human body is roughly 47–56% water, while children’s bodies can be up to about 74% water depending on age (2).

How much water you require daily depends on many factors and varies by individual.

Generally, adults 19–30 years old should aim for total water intake (from beverages and food) of about (2):

• 15.5 cups (3.7 liters) for men
• 11.5 cups (2.7 liters) for women

Nonetheless, needs shift with activity level, climate, lean mass, and diet.

Evidence indicates adults should get at least 7.5 cups (1.8 L) of total water daily from all sources, including food and other drinks (3).

If plain water bores you, flavored water offers a pleasant alternative.

At home, add lemon, lime, cucumber, or orange slices and some mint. Frozen berries or a splash of fruit juice also work. Don’t hesitate to toss a lemon slice into your reusable bottle.

Summary: Water is essential. Drink it plain or dress it up with flavors. Water is found in many beverages listed here and in the foods you consume.

2. Tea and herbal infusions

Tea — black, green, or white — is rich in antioxidants and plant compounds that may reduce inflammation.

By lowering inflammation, tea compounds might help defend against disease (4).

Research shows regular tea consumption may assist with weight control and lower blood pressure, and could reduce risks of heart disease, diabetes, and some cancers (4, 5, 6).

Herbal teas offer a caffeine-free option. Unlike black, green, and white teas, which come from the Camellia sinensis plant, herbal infusions are brewed from various other plants.

Common herbal picks include:

• lavender
• chamomile
• spearmint
• ginger
• hibiscus

Like true teas, herbal infusions are linked to weight management benefits.

Tea might also help lower blood pressure, blood sugar, and symptoms related to polycystic ovary syndrome (PCOS), though studies are limited and more research is needed (7).

You can enjoy teas hot or iced, making them highly adaptable.

To minimize added sugars, drink tea unsweetened or lightly sweetened.

Summary: Tea and herbal infusions, served hot or cold, contain plant compounds that provide notable health advantages.

3. Coffee

Coffee is one of the world’s favorite drinks. Like tea, it can be served hot or iced, so it’s suitable year-round.

Coffee is a major source of caffeine and supplies (8):

• B-vitamins
• manganese
• potassium
• magnesium
• phosphorus

It’s been associated with reduced risks of heart disease, type 2 diabetes, liver disorders, and some cancers (9, 10).

Drinking coffee regularly may lower the chance of stroke, dementia, and Alzheimer’s disease (11).

Some researchers suggest the greatest benefits occur with about 3–4 cups per day, roughly 400–800 mg of caffeine (9).

However, authorities advise keeping caffeine at or below 400 mg daily, so choosing the lower end of that range is prudent (12).

Be mindful that coffee can be habit-forming and might provoke anxiety, irritability, restlessness, or jitteriness. These can also be signs of caffeine withdrawal if you stop drinking it. Excess intake can also disturb sleep (13).

If you’re cutting back on caffeine, decaf or caffeine-free alternatives made from mushrooms or chicory root can be interesting daily choices.

Summary: Coffee provides caffeine, minerals, and B-vitamins and may offer many health perks, though excessive intake has drawbacks.

4. Smoothies

Smoothies are a hydrating choice that deliver a broad spectrum of vitamins, minerals, and plant nutrients.

They’re highly adaptable — you can blend almost any combination from your fridge or freezer.

For balanced hydration, include at least one portion of fruit, a calcium source such as dairy or plant milk, and some leafy greens.

To up protein, fiber, and omega-3s, add flaxseed or chia seeds.

Summary: Smoothies hydrate while supplying essential nutrients. Try pairing fruits with greens and ingredients rich in calcium, protein, fiber, and omega-3s.

5. Vegetable juice

Vegetable juice is another nourishing non-carbonated option.

Juiced vegetables are a quick way to boost your vegetable intake. If eating enough veggies is a challenge, juice can deliver many of their benefits — though some nutrients and fiber are lost.

Vegetables can lose nutrients when chopped or juiced, so freshly made vegetable juice is often superior to store-bought versions.

Store-bought vegetable juices can be high in sodium, so choose low-sodium varieties when purchasing.

Summary: Vegetable juice hydrates while delivering vegetables’ nutrients. Homemade is best, but if buying, pick low-sodium types.

6. Coconut water

Coconut water — the clear liquid inside a coconut — is an excellent hydrating option.

It’s naturally low in sugar and contains sodium, potassium, calcium, and magnesium, making it a natural electrolyte source (14).

These electrolytes make coconut water useful on hot days or after intense exercise.

You can also use coconut water as a smoothie base, for chia puddings, or instead of tap water when you want a mildly sweet flavor.

If you have fresh coconuts, pierce one of the dark “eyes” with a sharp knife or skewer to extract the liquid.

Bottled coconut water from the store is a convenient alternative.

Summary: Coconut water is an electrolyte-rich substitute for plain water and adds natural sweetness to smoothies, puddings, and other recipes.

7. Milk and plant-based milks

A glass of milk supplies protein and calcium, plus nutrients like (15):

• riboflavin
• phosphorus
• iodine
• vitamin B12
• vitamin D

Milk or fortified plant milks can be enjoyed alone or used as a smoothie base.

Fortified soy beverages are a solid choice for those on plant-based diets, offering good nutrition comparable to cow’s milk (16).

Other plant milks, such as almond or oat, usually have less protein than soy but still provide calcium and vitamins B12 and D when fortified (17, 18).

Choose fortified varieties, as non-fortified plant milks often lack meaningful calcium and vitamins.

Summary: Milk and fortified plant-based alternatives hydrate and supply nutrients. Drink them plain or use them to boost calcium and protein in smoothies.

8. Watermelon water

Watermelon water is made by blending watermelon flesh until smooth.

Like coconut water, it provides electrolytes with a naturally sweet flavor. It’s high in potassium and supplies smaller amounts of calcium and phosphorus (19).

It contains very little sodium — the primary electrolyte lost through heavy sweating. If you want to use watermelon water as a sports drink in very hot conditions, add a pinch of salt per cup (240 mL) (20).

Summary: Watermelon water is a refreshing, electrolyte-rich alternative. Add a touch of salt if you intend to replace a sports drink.

9. 100% fruit juices

Some people lump fruit juice together with sugary sodas.

Although both can contain about 110 calories and 20–26 grams of sugar per cup (240 mL), 100% fruit juices deserve recognition as nutritious — albeit sugary — beverages (21, 22).

Unlike processed sugars in sodas, juice’s sugars come naturally from fruit. Fruit juices also contain vitamins, minerals, and beneficial plant compounds absent from soda.

This may explain why sodas are linked to greater risks of type 2 diabetes, metabolic syndrome, and heart disease, while natural fruit juices don’t carry the same reputation (23, 24, 25, 26).

Some studies suggest small daily amounts of juice — under 5 ounces (150 mL) — may even lower the risk of type 2 diabetes and heart disease (27).

That doesn’t apply to large servings or sugar-added fruit drinks. For best results, limit 100% fruit juice to small portions or press your own.

Summary: 100% fruit juice is hydrating and nutritious but high in sugar. Keep servings small — under 5 ounces (150 mL) daily.

10. Soups and broths

Though not always thought of as drinks, soups and broths are effective for maintaining hydration.

Made mostly of water, they also supply vitamins, minerals, and electrolytes.

They’re particularly welcome in colder months, though chilled soups like gazpacho make great summer options.

Vegetable, mushroom, tomato, cauliflower, carrot, broccoli, and zucchini soups are all hydrating choices.

Homemade soups and stews provide the most nutrients, but low-sodium store-bought varieties are a convenient alternative when pressed for time.

Summary: Soups and broths are satisfying, hydrating alternatives to other drinks — especially when homemade or chosen as low-sodium store options.

The bottom line

Your body needs enough fluids to work well. Water remains the top hydration source, but other choices exist.

Alternatives such as fruit and vegetable juices, soups and broths, (fortified) milks, coconut water, watermelon water, and even tea or coffee can be tasty, suitable substitutes for plain water.

Choose the beverages you enjoy most for consistent hydration.

One quick tip

Urine color is a simple gauge of hydration. If it resembles lemonade, you’re likely well hydrated. If it looks more like apple juice, you should drink more.

For more ideas on healthy drink choices, check out our beverages section.