Staying properly hydrated is one of the simplest ways to support your overall health.
Water helps regulate body temperature, supports digestion, transports nutrients, lubricates joints, and helps your kidneys remove waste from the body.
But plain water is not the only option.
Many popular beverages contain large amounts of added sugar, which can quickly increase your daily calorie intake without providing much nutritional value. Sodas, sweetened teas, energy drinks, flavored coffees, and even some sports drinks can contain more sugar than many people realize.
Fortunately, there are plenty of refreshing, flavorful drinks that can help you stay hydrated without loading your diet with added sugar.
Here are some of the best options.
1. Plain Water
Water remains one of the best beverages for hydration.
It contains no calories, no carbohydrates, and no added sugar. It is also inexpensive and widely available.
Drinking enough water throughout the day may help support healthy digestion, kidney function, body temperature regulation, and normal energy levels.
If plain water feels boring, try adding natural flavor with:
- Lemon slices
- Lime wedges
- Cucumber
- Fresh mint
- Strawberries
- Orange slices
- Fresh berries
Fruit-infused water can add flavor without the large amount of sugar found in soda or juice.
2. Sparkling Water
Sparkling water can be a good alternative for people who enjoy the carbonation of soda but want to avoid added sugar.
Plain carbonated water generally contains no sugar or calories.
Many brands also sell flavored sparkling water made with natural flavors. However, it is still a good idea to check the nutrition label because some sparkling beverages contain sweeteners or added sugars.
For people trying to reduce soda consumption, sparkling water can make the transition easier while still providing the refreshing fizz they enjoy.
3. Unsweetened Iced Tea
Unsweetened tea is another excellent low-calorie hydration option.
Popular choices include:
- Black tea
- Green tea
- White tea
- Herbal tea
- Peppermint tea
- Hibiscus tea
Tea contains plant compounds known as polyphenols, which are being studied for their potential role in supporting cardiovascular and metabolic health.
Keep in mind that black and green teas naturally contain caffeine. People who are sensitive to caffeine may prefer herbal varieties, especially later in the day.
The important part is choosing unsweetened tea. Bottled sweet tea can contain substantial amounts of added sugar.
4. Herbal Tea
Herbal tea can be enjoyed either hot or cold and is typically caffeine-free.
Popular varieties include chamomile, peppermint, ginger, rooibos, and hibiscus.
Because herbal teas come in many flavors, they can be especially useful for people who want more variety in their daily beverage choices without relying on sugary drinks.
Cold herbal tea can also be prepared in advance and stored in the refrigerator for an easy summertime drink.
5. Water With Lemon or Lime
Adding fresh lemon or lime juice to water can make hydration more enjoyable.
A squeeze of citrus adds flavor while contributing only a small amount of naturally occurring sugar.
Lemons and limes also contain vitamin C and other plant compounds.
Just remember that acidic beverages can affect tooth enamel if consumed constantly throughout the day. Drinking citrus water with meals or rinsing your mouth with plain water afterward may help reduce prolonged acid exposure.
6. Unsweetened Coconut Water
Coconut water contains naturally occurring electrolytes, including potassium.
It may be useful after prolonged exercise, time spent outdoors in hot weather, or activities that cause significant sweating.
However, coconut water naturally contains some sugar, even when no sugar has been added.
If you choose coconut water, look for a product labeled 100% coconut water with no added sugar.
For normal daily hydration, plain water is usually sufficient for most healthy adults.
7. Milk
Milk contains mostly water and can contribute to daily fluid intake.
It also provides nutrients such as protein, calcium, phosphorus, potassium, and vitamin B12. Many types of milk are also fortified with vitamin D.
Unsweetened dairy milk naturally contains lactose, which is a naturally occurring milk sugar rather than added sugar.
Those watching their calorie intake can choose lower-fat varieties depending on their dietary needs.
8. Unsweetened Plant-Based Milk
Plant-based beverages can also contribute to hydration.
Options include:
- Almond milk
- Soy milk
- Oat milk
- Cashew milk
- Coconut milk beverages
The nutritional content varies significantly between products.
Some plant-based milks contain considerable amounts of added sugar, so look for versions labeled unsweetened.
Fortified products may also provide calcium, vitamin D, vitamin B12, or other nutrients.
9. Electrolyte Water Without Added Sugar
Electrolytes are minerals such as sodium, potassium, and magnesium that help regulate fluid balance and support normal muscle and nerve function.
Most people eating a balanced diet and drinking enough water do not need specialized electrolyte beverages during ordinary daily activities.
However, electrolyte drinks may sometimes be helpful during prolonged exercise, heavy sweating, very hot weather, or certain illnesses associated with fluid loss.
Many traditional sports drinks contain added sugar, so check the label carefully if you are trying to avoid it.
Sugar-free and unsweetened electrolyte products are widely available.
10. Homemade Fruit-Infused Water
Instead of buying flavored beverages, consider making your own naturally flavored water.
Try combinations such as:
Strawberry and mint
Lemon and cucumber
Orange and blueberry
Lime and raspberry
Watermelon and mint
Simply add the ingredients to a pitcher of water and refrigerate it for several hours.
You get refreshing flavor without turning your drink into a high-sugar beverage.
11. Unsweetened Coffee
Coffee can contribute to daily fluid intake.
Although caffeine has a mild diuretic effect, moderate amounts of caffeinated beverages still provide fluid and generally contribute to hydration.
The bigger problem often comes from what is added to coffee.
Specialty coffee drinks can contain large amounts of sugar from flavored syrups, whipped cream, sweetened creamers, and sauces.
If reducing added sugar is your goal, consider:
- Black coffee
- Coffee with a small amount of milk
- Unsweetened iced coffee
- Cold brew without syrup
You can also add cinnamon or other spices for extra flavor without sugar.
Drinks That Can Make Sugar Intake Add Up Quickly
Some beverages can contain surprisingly large amounts of added sugar.
Examples include:
- Regular soda
- Sweet tea
- Lemonade
- Energy drinks
- Sweetened coffee drinks
- Fruit punch
- Sweetened sports drinks
- Flavored milk
- Sweetened bottled teas
Occasionally enjoying these beverages can fit into many diets, but drinking them frequently may contribute significant amounts of added sugar.
The American Heart Association recommends limiting added sugar intake, and sugary beverages are one of the largest sources of added sugars in many people’s diets.
What About Fruit Juice?
Fruit juice can provide vitamins and minerals, but it also contains concentrated natural sugars.
Whole fruit generally provides more fiber and tends to be more filling than juice.
If you enjoy juice, consider drinking smaller portions or diluting it with sparkling or plain water.
Look for products labeled 100% juice rather than fruit drinks or fruit cocktails that may contain added sweeteners.
How Much Water Do You Need Each Day?
There is no single amount that is perfect for everyone.
Your fluid requirements depend on several factors, including:
- Body size
- Age
- Physical activity
- Climate
- Diet
- Pregnancy or breastfeeding
- Certain health conditions
- Medications
The National Academies has estimated total daily water intake from both food and beverages at roughly 3.7 liters for men and 2.7 liters for women, although individual needs can vary considerably.
Importantly, some of that water comes from food.
Fruits, vegetables, soups, yogurt, and other foods can contribute meaningfully to daily hydration.
Signs You May Need More Fluids
Common signs that you may not be drinking enough include:
- Increased thirst
- Dry mouth
- Dark yellow urine
- Headache
- Fatigue
- Dizziness
- Reduced urination
Urine color can offer a rough indication of hydration. Pale yellow urine generally suggests adequate hydration, although medications, supplements, and certain foods can change urine color.
Persistent dehydration symptoms should be discussed with a healthcare professional.
Simple Ways to Drink More Water
Building better hydration habits does not have to be complicated.
Try keeping a reusable water bottle nearby throughout the day.
You can also drink a glass of water:
- When you wake up
- With each meal
- Before going outside in hot weather
- Before and after exercise
- When taking medications or supplements, when appropriate
Some people find that setting reminders on their phone helps them drink fluids more consistently.
Is Sugar-Free Always Better?
Not necessarily.
Some sugar-free beverages contain artificial or non-nutritive sweeteners. These products can be helpful for people trying to reduce sugar, but they are not required for good hydration.
Plain water, sparkling water, unsweetened tea, and fruit-infused water are simple options that do not require either sugar or sugar substitutes.
The best beverage is ultimately one that fits your nutritional needs and helps you consistently consume enough fluids.
Frequently Asked Questions
What is the healthiest drink for hydration?
For most people, plain water is one of the simplest and healthiest choices for everyday hydration.
Is sparkling water as hydrating as regular water?
Yes. Plain sparkling water provides hydration much like still water does.
Does coffee dehydrate you?
Moderate coffee consumption generally still contributes fluid to your daily intake. People who are highly sensitive to caffeine may want to limit how much they consume.
Is coconut water better than regular water?
Not necessarily. Coconut water provides electrolytes, but plain water is usually adequate for routine daily hydration.
Coconut water may be useful after significant sweating or prolonged physical activity.
Are sports drinks necessary for hydration?
Most people do not need sports drinks for everyday activities.
They may be useful during prolonged or intense exercise, particularly when substantial sweating causes both water and electrolyte losses.
What is the best drink besides water?
Unsweetened tea, sparkling water, herbal tea, milk, and naturally flavored water can all be good alternatives depending on your nutritional needs.
The Bottom Line
You do not need sugary beverages to stay properly hydrated.
For most people, plain water should remain the foundation of daily hydration. But sparkling water, unsweetened tea, herbal tea, milk, sugar-free electrolyte water, and naturally infused water can provide variety without large amounts of added sugar.
Reading nutrition labels can also make a major difference. Beverages that appear healthy can sometimes contain significant amounts of added sugar.
By gradually replacing sweetened beverages with lower-sugar alternatives, you may reduce your overall sugar intake while still enjoying plenty of refreshing drink options.
Small changes to what you drink each day can add up over time.
Medical Disclaimer: This article is for general educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Hydration needs can vary, especially for people with kidney disease, heart conditions, diabetes, or other medical concerns. Speak with a qualified healthcare professional about your individual fluid and dietary needs.
