Did you know that one can of soda contains about 10 teaspoons of sugar, easily exceeding the daily recommended limit for adults? While its fizzy appeal can be hard to resist, the negative health impacts of regular soda consumption are unquestionable, spanning from weight gain and tooth decay to an increased risk of chronic diseases like type 2 diabetes and heart disease.
But kicking the soda habit doesn’t mean sacrificing flavor or fizz. There are plenty of delicious and healthy alternatives that can satisfy your cravings while still nourishing your body. From naturally sweetened sparkling water to homemade herbal teas, these options provide a refreshing change of pace and a healthier way to stay hydrated.
We’ve put together a list of 15 refreshing drinks that will not only quench your thirst but also provide a boost of nutrients and health benefits.
1. Sparkling Water with a Twist
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Plain sparkling water can be a bit bland, but adding a squeeze of citrus, a few muddled berries, or a sprig of herbs can transform it into a flavorful and refreshing drink.
Experiment with different combinations to find your favorite flavors. Try adding cucumber and mint for a cooling effect, or lemon and ginger for a zesty kick.
2. Infused Water
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Infusing water with fruits, vegetables, or herbs is a simple and delicious way to add flavor and nutrients to your daily hydration routine.
Choose your favorite ingredients and let them steep in water overnight for a refreshing and healthy drink. Popular combinations include strawberry and basil, cucumber and lemon, or watermelon and mint.
3. Herbal Teas
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Herbal teas come in a variety of flavors and offer numerous health benefits. From soothing chamomile to energizing peppermint, there’s an herbal tea for every mood and occasion.
Enjoy hot or iced, and experiment with different combinations to find your perfect blend. Add a touch of honey or agave for sweetness, if desired.
4. Kombucha
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Kombucha is a fermented tea that is naturally fizzy and contains probiotics, which are beneficial bacteria for gut health.
Choose kombucha with low sugar content and enjoy it chilled for a refreshing and healthy alternative to soda. Be mindful of the alcohol content, as some kombuchas can have a slight amount due to fermentation.
5. Iced Coffee or Black Tea
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Need a caffeine hit? Coffee and black tea, when consumed in moderation, can be part of a healthy diet. Avoid adding excessive sugar or artificial sweeteners, and opt for unsweetened almond milk or oat milk for a creamy texture.
Brew your favorite coffee or tea and chill it for a refreshing pick-me-up. Experiment with different flavorings like vanilla extract, cinnamon, or nutmeg for added depth.
6. Homemade Lemonade or Limeade
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Skip the sugary store-bought versions and make your own lemonade or limeade with fresh citrus juice, water, and a natural sweetener like honey or maple syrup.
Adjust the sweetness to your liking and add a pinch of salt to enhance the flavors. Garnish with fresh mint or berries for an extra touch.
7. Water Kefir
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Water kefir is a fermented drink similar to kombucha but made with water kefir grains instead of tea. It’s naturally fizzy and contains probiotics, making it a healthy and refreshing alternative to soda.
You can find water kefir grains online or at health food stores. Follow instructions to ferment them with sugar water and flavorings like fruit juice or herbs.
8. Coconut Water
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Coconut water is a natural source of electrolytes and potassium, making it a great choice for rehydration after exercise or on a hot day.
Choose coconut water with no added sugar or artificial flavors for the most health benefits. You can also add it to smoothies or use it in cooking for a tropical twist.
9. Milk Alternatives
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Unsweetened almond milk, oat milk, or soy milk can be a healthy and refreshing alternative to soda, especially when chilled or flavored with vanilla extract.
Choose unsweetened varieties to avoid added sugar. You can also use milk alternatives in smoothies, coffee, or tea for a creamy texture and added nutrients.
10. Sparkling Fruit Juice
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While fruit juice contains natural sugars, it can still be a healthier alternative to soda when diluted with sparkling water. This creates a refreshing and flavorful drink with less sugar and calories than regular juice.
Choose 100% fruit juice with no added sugar and dilute it with sparkling water to taste. You can also add a squeeze of citrus or a few berries for extra flavor.
11. Flavored Seltzer Water
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Flavored seltzer water offers a wide variety of flavors without the added sugar or artificial sweeteners found in many sodas.
Look for brands with natural flavors and no added sugar. Experiment with different flavors to find your favorites, or mix and match for a unique taste experience.
12. Agua Fresca
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Agua fresca is a popular Mexican drink made with blended fruit, water, and a touch of sweetener. It’s a refreshing and healthy alternative to soda, especially on a hot day.
Choose your favorite fruits like watermelon, cantaloupe, or berries, and blend them with water and a small amount of honey or agave. Adjust the sweetness to your liking and enjoy!
13. Ginger Ale
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While traditional ginger ale contains sugar, you can find healthier versions made with natural ginger and sweetened with honey or stevia. Ginger ale can also aid digestion and soothe an upset stomach.
Look for ginger ale with real ginger and minimal added sugar. You can also make your own by simmering fresh ginger with water and a natural sweetener.
14. Switchel
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Switchel is a refreshing drink made with apple cider vinegar, water, and a sweetener like maple syrup or honey. It’s a good source of electrolytes and can help with hydration.
Combine apple cider vinegar, water, and your preferred sweetener in a pitcher. Add sliced ginger or fruit for extra flavor.
15. Aloe Vera Juice
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Aloe vera juice is a natural source of vitamins, minerals, and antioxidants. It can help with digestion, boost immunity, and soothe skin irritation.
Choose pure aloe vera juice with no added sugar or artificial flavors. You can drink it straight or mix it with other juices or smoothies.