Looking for a refreshing beverage to quench your thirst? From sparkling waters and kombuchas to high-fiber sodas and coffee-based brews, there’s plenty to drink. But many of these options can be loaded with added sugar.
While water is still the first choice, staying hydrated can be difficult. Forgetfulness, busy schedules, or simply not enjoying the taste of plain water can make it difficult to meet daily needs.
That’s why we spoke with 3 registered dietitian nutritionists who not only remind us of the importance of staying hydrated, but also share 7 of the best sugar-free drinks to start sipping today.
The benefits of hydration
Staying hydrated is important for your health, especially for your brain. “Proper hydration helps maintain focus and overall cognitive function,” says Amy Goodson, a sports dietitian and owner of The Sports Nutrition Playbook.. “Dehydration can lead to memory problems, mood swings and decreased attention span,” she explains.
Hydration also helps regulate body temperature. Sweating dissipates heat and keeps your core temperature stable, Goodson says. Hydration also helps keep your joints properly lubricated and your muscles supplied with oxygen and nutrients. “It’s essential for athletic performance and everyday physical activity, whether you’re an athlete or a fitness enthusiast,” she says.
That said, many beverages are sweetened with added sugar, including soda, juice, tea, coffee, and more. If you consume them regularly, choosing drinks without added sugar more often can be an effective way to reduce your added sugar intake. Here’s what experts recommend you focus on.
The 7 Best Low-Sugar and No-Sugar Added Drinks for Hydration
1. Coconut water
Young green coconuts provide the clear, slightly sweet, nutty liquid you’ll find in ready-to-drink bottled or canned coconut water. “Coconut water is a good source of electrolytes that can help you stay hydrated, plus it contains a few different trace minerals like copper, zinc, and manganese,” says Taylor Berggren, MS, RDN, a registered dietitian nutritionist and microbiome expert. Sip coconut water straight, blend it with 100 percent fruit juice, or mix it into a smoothie like this Ice Cream Breakfast Smoothie.
Keep in mind that coconut water is a good source of potassium, but it is low in sodium. If you drink coconut water to hydrate while you exercise, consider adding salt to a post-workout meal or snack to replenish the sodium lost through sweat.
2. Orange juice
Orange juice is a great choice for hydration, says Kelly Jones, a sports dietitian with a master of science and a bachelor of science in food science and owner of Kelly Jones Nutrition. “While all juices contribute to fluid intake and can sometimes taste more refreshing than water, a previous study showed that orange juice ranked higher than many other beverages in terms of hydration,” she explains. Other research has shown that orange juice can be just as hydrating as a sports drink, thanks to its blend of electrolytes and carbohydrates. (It’s important to note, however, that this research was funded by the Florida Department of Citrus.),
Additionally, a cup of orange juice also contains a full serving of fruit and is an excellent source of immune-supporting vitamin C. When choosing a bottle, look for one that says “100% orange juice” on the label to avoid any added sugar. Enjoy it by the glass or create a refreshing sparkling beverage by mixing equal parts juice and sparkling water.
3. Pomegranate juice
Pomegranate juice is a ruby-red juice made by pressing whole pomegranates. Each sip packs a delicious sweet-tart flavor and plenty of nutritional benefits. “It’s always nice to get the added benefits of your beverage when you’re trying to hydrate. 100% whole-pressed pomegranate juice is a great way to do this, as it contains powerful polyphenols that can act as antioxidants in your body,” says Berggren. A glass of pomegranate juice is also a good source of potassium, an electrolyte that helps promote hydration.
Drink pomegranate juice straight from the bottle, enjoy it as an alternative to wine, or use it to make our Hibiscus Pomegranate Iced Tea.
4. Fresh water
Need a special sip? “If you’re tired of plain water and don’t feel like a glass of juice, agua fresca can be refreshing and promote hydration,” says Jones. Agua fresca is a popular drink that originated in Mexico and means “fresh water” and can be enjoyed any time of day.
Jones explains that the drink is made by blending whole fruit, water, and lime juice. Some options may include added sweetener, but you can always omit it or ask for one without sugar. Try our Cucumber-Mint Agua Fresca, Pineapple-Cilantro Agua Fresca, or Watermelon-Basil Agua Fresca.
5. Lemon water
Many people enjoy drinking lemon water at the start of the day to hydrate. “Sometimes the simplest things are the best,” says Berggren, who recommends lemon water as a hydrating drink with no added sugar. She explains that adding a little lemon juice to your ice water not only improves the flavor, but also provides a boost of vitamin C and other beneficial antioxidants.
Even during the colder months, lemon water is a great option. Try it with a cup of hot water to warm you up. Lemons can also be used to make hydrating infusions like our Lemon, Cucumber, and Mint Infused Water.
6. Broth
Broth isn’t just for soup. From chicken to beef to vegetable, any type of broth can be consumed to hydrate, Jones says. “A lot of people like to sip on bone broth, which not only provides fluids and electrolytes, but also protein,” she says. Broth can be higher in sodium, so check the nutrition label to see how much your favorite brand provides. You can also choose a lower-sodium broth to better meet your nutritional needs. Another idea? Make your own broth using our super-easy vegetable broth or beef bone broth recipes.
7. Kefir
If you’re craving a creamy drink, pour yourself a glass of kefir. Kefir is a fermented milk drink with a tart, tangy taste and a thick, milkshake-like consistency. Similar to yogurt, kefir contains live and active probiotic cultures, which help support digestion, gut health, and immune function. Each cup also provides an excellent source of calcium (another hydrating electrolyte) and 9 grams of protein.
Opt for plain kefir or if you need a touch of sweetness, mix it with fresh or frozen fruit like in our Raspberry-Kefir Power Smoothie.
The essential
Staying well-hydrated offers many benefits, including improved cognitive function, better body temperature regulation, and improved physical performance. But staying on top of your hydration game doesn’t have to be boring! There are a variety of delicious, sugar-free options to quench your thirst. From creamy kefir to tangy pomegranate juice to a refreshing agua fresca, you can avoid all the sugar—but not the taste.