Staying hydrated is vital for your brain, heart, kidneys, and digestive system. It also helps regulate body temperature and reduce headaches. While water should still make up most of your daily fluid intake, incorporating other nutritious beverages can offer extra health benefits—such as antioxidants, probiotics, vitamins, and minerals.

Below are 12 healthy, water-free drinks to add variety and nutrients to your hydration routine.

Green Tea

Green tea has been used for centuries in traditional medicine. It contains polyphenols—powerful antioxidants that help reduce inflammation and protect cells from damage. Studies show it may reduce the risk of heart disease, cancer, Alzheimer’s, Parkinson’s, and type 2 diabetes.

Avoid sweetened versions, as added sugars can increase the risk of chronic conditions.

Kombucha

Kombucha is a slightly fizzy, fermented tea rich in probiotics. These healthy bacteria support your gut health and may improve digestion, cholesterol, and blood pressure. Kombucha also provides antioxidants like polyphenols. However, human-based research is still limited.

Pomegranate Juice

Pomegranate juice is rich in polyphenols and known for its anti-inflammatory and heart-protective benefits. Clinical studies show it may lower blood pressure and help manage diabetes. Try mixing it with sparkling water, mint, and lime for a refreshing twist.

Kefir

Kefir is a fermented milk drink containing live cultures of bacteria and yeast. It’s packed with probiotics, calcium, vitamin D, and high-quality protein. These nutrients support bone health, digestion, and satiety. It’s especially helpful for those who are lactose intolerant but can tolerate fermented dairy.

Sparkling Water

Flavored sparkling water can be a fun alternative to plain water. Choose options without added sugars or juices if you want to avoid blood sugar spikes. Some versions may contain small amounts of fruit juice, so check the label.

Fruit Smoothie

Smoothies are a great way to increase your fruit and vegetable intake. Unlike juice, smoothies retain fiber, which helps with digestion, blood sugar control, and satiety. Add leafy greens, protein (like yogurt or seeds), and healthy fats for a complete drink.

Coffee

Coffee is a rich source of beneficial plant compounds, such as chlorogenic acids and polyphenols. It may lower the risk of liver disease, neurological disorders, and certain cancers. Caffeine boosts alertness, but limit your intake to four or five cups per day to avoid side effects.

Coconut Water

Coconut water is a natural source of electrolytes—potassium, sodium, magnesium, and calcium. These minerals support nerve and muscle function and help maintain hydration, especially after sweating. Some studies show it can help reduce blood pressure in hypertensive adults.

Low-Fat Milk

Low-fat milk offers protein, calcium, phosphorus, and vitamin D—all essential for bone health. It also contains electrolytes and supports muscle recovery after exercise. Opt for low-fat versions to reduce saturated fat intake. For those with lactose intolerance, try lactose-free milk or soy milk.

Cranberry Juice

Cranberry juice is high in vitamin C and polyphenols that help reduce inflammation. It also contains PACs (proanthocyanidins), which may prevent urinary tract infections by stopping harmful bacteria from attaching to the bladder wall.

Beet Juice

Beet juice gets its deep red color from antioxidants. It’s also high in nitrates, which convert to nitric oxide in the body—helping to expand blood vessels, improve blood flow, and potentially enhance exercise performance.

Herbal Tea

Herbal teas are caffeine-free and offer unique health benefits depending on the plant used. Many contain antioxidants that support immune health and may lower the risk of chronic diseases. Ginger tea is good for nausea, and hibiscus tea may help reduce blood pressure.

A Quick Review

If you want to hydrate with more than just water, drinks like green tea, kefir, cranberry juice, and smoothies can boost your intake of nutrients like antioxidants, fiber, vitamins, and probiotics. While plain water remains essential, these drinks add variety and extra health support to your daily routine.