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Photo:Ana Cadena
Ana Cadena
Craving a refreshing drink to quench your thirst? From sparkling waters and kombuchas to high-fiber sodas and coffee concoctions, there is plenty to drink. But a lot of these options may be loaded with added sugar.
Although water continues to reign as the top choice, staying hydrated can be challenging. Forgetfulness, busy schedules or simply not enjoying the taste of plain water can make it difficult to meet daily needs.
That’s why we chatted with three registered dietitian nutritionists who not only remind us of the importance of staying hydrated, but also share seven of the best no-sugar-added drinks to start sipping today.
What Happens to Your Body When You Cut Out Sugar
Benefits of Hydration
When it comes to your health, it pays to stay hydrated—especially when it comes to your brainpower. “Proper hydration aids in maintaining focus, concentration and overall cognitive function,” says sports dietitianAmy Goodson, RD, owner of The Sports Nutrition Playbook.“Dehydration can lead to impaired memory, mood swings and decreased attention span,” she explains.
Another benefit of hydrating is body temperature regulation. Sweating dissipates heat and keeps your internal temperature stable, says Goodson. Hydration also keeps joints properly lubricated and supplies muscles with oxygen and nutrients. “This is crucial for athletic performance and everyday physical activities, whether you are an athlete or a fitness enthusiast,” she says.
That said, many drinks are sweetened with added sugar, including sodas, juices, teas, coffees and more. If you regularly consume these, choosing no-added-sugar drinks more often can be an impactful way to decrease youradded sugarintake. Here’s what experts recommend reaching for.
7 Best Low-Sugar & No-Added-Sugar Drinks to Hydrate
1. Coconut Water
Young green coconuts supply the slightly sweet, nutty, clear 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 registered dietitian nutritionist and microbiome specialistTaylor Berggren, M.S., RDN. Sip plain coconut water, mix it with 100% fruit juice or blend into a smoothie like thisCreamsicle Breakfast Smoothie.
Keep in mind that whilecoconut wateris a good source of potassium, it is low in sodium. If you are drinking coconut water to hydrate while exercising, consider adding some salt to a post-workout meal or snack to replenish sodium lost through sweat.
2. Orange Juice
3. Pomegranate Juice
Drink pomegranate juice straight out the bottle, enjoy it as an alternative to wine or use it to whip up ourHibiscus-Pomegranate Iced Tea.
4. Agua Fresca
Need a sip that feels extra special? “If you’re tired of plain water and don’t feel like a glass of juice, aguas frescas can be refreshing and support hydration,” says Jones. Agua fresca is a popular beverage originating from Mexico that translates to “fresh water” and can be enjoyed at any time of day.
5. Lemon Water
Many people like lemon water at the start of the day to get in some good hydration. “Sometimes the most simple things are the best,” says Berggren, recommending lemon water as a hydrating no-sugar-added beverage option. She explains that adding a squeeze of lemon to your ice water not only enhances flavor but also provides a boost of vitamin C and other beneficial antioxidants.
Even during cold months,lemon wateris a great option. Try it with a cup of hot water to warm you up. Lemons can also be used to make hydrating water infusions like ourLemon, Cucumber & Mint Infused Water.
6. Broth
Broth isn’t just for making soup. From chicken to beef and vegetable, any kind of broth can be consumed for hydration, says Jones. “Many people enjoy sipping on bone broth, which contributes not only fluid and electrolytes but also protein,” she says. Broth can be higher in sodium, so look at the nutrition label to see how much your preferred brand provides. You can also choose low-sodium broth to better align with your nutrient needs. Another idea? Whip up your own broth using ourSuper-Simple Vegetable BrothorBeef Bone Brothrecipes.
7. Kefir
If you are in the mood for a creamy beverage, pour yourself a glass of kefir. Kefir is a fermented milk beverage that has a tart and 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 supplies 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, blend it up with some fresh or frozen fruit like in ourRaspberry-Kefir Power Smoothie.
The Bottom Line
Staying well-hydrated offers many benefits, including enhanced cognitive function, body temperature regulation and improved physical performance. But staying on top of your hydration game doesn’t have to be boring! There’s a variety of delicious, no-sugar-added options to quench your thirst. From creamy kefir and tart pomegranate juice to a refreshing agua fresca, you can skip all the sugar—but not the taste.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Maughan RJ, Watson P, Cordery PA, et al.A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769Kelly MR, Emerson DM, Landes EJ, et. al.Gastrointestinal Implications of Post-Exercise Orange Juice Consumption.J Nutr Health Sci2020; 7(1): 101.U.S. Department of Agriculture FoodData Central.Orange juice, raw.U.S. Department of Agriculture FoodData Central.Pomegranate juice, bottled.National Center for Complementary and Integrative Health.Probiotics: What You Need To Know.U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Maughan RJ, Watson P, Cordery PA, et al.A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769Kelly MR, Emerson DM, Landes EJ, et. al.Gastrointestinal Implications of Post-Exercise Orange Juice Consumption.J Nutr Health Sci2020; 7(1): 101.U.S. Department of Agriculture FoodData Central.Orange juice, raw.U.S. Department of Agriculture FoodData Central.Pomegranate juice, bottled.National Center for Complementary and Integrative Health.Probiotics: What You Need To Know.U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Maughan RJ, Watson P, Cordery PA, et al.A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769Kelly MR, Emerson DM, Landes EJ, et. al.Gastrointestinal Implications of Post-Exercise Orange Juice Consumption.J Nutr Health Sci2020; 7(1): 101.U.S. Department of Agriculture FoodData Central.Orange juice, raw.U.S. Department of Agriculture FoodData Central.Pomegranate juice, bottled.National Center for Complementary and Integrative Health.Probiotics: What You Need To Know.U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.
Maughan RJ, Watson P, Cordery PA, et al.A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769
Kelly MR, Emerson DM, Landes EJ, et. al.Gastrointestinal Implications of Post-Exercise Orange Juice Consumption.J Nutr Health Sci2020; 7(1): 101.
U.S. Department of Agriculture FoodData Central.Orange juice, raw.
U.S. Department of Agriculture FoodData Central.Pomegranate juice, bottled.
National Center for Complementary and Integrative Health.Probiotics: What You Need To Know.
U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.
