Water
Water is essential for life and is the most important beverage that can be consumed. It hydrates, refreshes and is core to health and well-being. Widespread access to clean and safe water is an issue more critical now than ever; regardless of the fact that it’s calorie free, carries no caffeine and lacks flavor, water is the healthiest beverage to quench thirst – but there are a variety of alternatives too.
The human body is composed of around 60% water, and water is involved in most metabolic functions in the cells and organs. It flushes toxins out of the body, aids digestion, lubricates and cushions vital organs and joints and helps to regulate body temperature. Dehydration can lead to headaches, fatigue, confusion and even seizures, so it’s important to drink regularly.
According to the World Health Organization (WHO) and Centers for Disease Control and Prevention (CDC), adults need about 3.7 liters of water daily for the most optimal penetration of the body. Despite this, 75% of the US population appears to be chronically dehydrated, and falls short of their consumption goals. One option is to switch from coffee to tea, especially herbal and decaf Teas, which count towards one’s daily water intake.
Tea
A hot, or cold tea is ideal for supplying hydration and offers some physical benefits too. It is rich in antioxidants and can soothe irritation, especially when it is made with fresh herbs. Tea has been used as a health aid for centuries, containing far less caffeine than coffee and offering the body a way to hydrate without relying on sugary flavored drinks.
Benefits include helping to reduce inflammation and improve gut health while providing a boost of energy and also helping to reduce stress levels. Tea also has a variety of flavors, making it easy to create a customized cup that suits your specific taste.
There is no dearth of options to choose from. Flavored green teas, herbal teas, chamomile teas, white teas with real dried fruit, mate tea, black tea with a bit of honey or fruit and others. Kombucha is a popular choice too, containing probiotics, enzymes and a range of antioxidants.
Smoothies
Smoothies are a tasty and refreshing way to stay hydrated. The natural sugars and proteins provide enough energy to last through the day and the nutrients come from real food instead of caffeine. You can benefit from the vitamins and minerals found in quality fruits and vegetables, as well as nut butters or greek yoghurt. Smoothies are easy to drink, taste delicious and can usually be prepared in minutes.
A wide range of smoothies can be made to fit individual preferences. They are usually made from fresh fruits, vegetables, and some with added nutrients (such as chia, flax or hemp seeds) blended with water or plant-based milks for a natural boost.
With all their health benefits, smoothies are a great way to promote hydration and provide a nutritious option when you need something to drink that isn’t coffee. While it is important to remember to get your daily hydration from water if you want to seriously get hydrated.
Juices
Drinking fresh fruit and vegetable juices is a great way to stay hydrated and get your daily dose of vitamins, minerals, and antioxidants. Your body will thank you for the nutrition, and it can help make the healthy life style change a little bit easier. Juices are also a great way to fill those troublesome hunger pangs that can often lead to overdosing on coffee.
Fruit and vegetable juices are also filled with fiber and help to boost energy and fight fatigue. Preparing them for yourself will give you the advantage of knowing exactly what ingredients have gone into making them, so as to avoid unnecessary added sugars or preservatives.
It is still necessary to supplement juice intake with water or other healthy beverages, as juice loses a lot of its nutritional content when it is freshly-made and left to sit for a while. Juices can also be quite high in sugar so it is best to approach juices with caution if you suffer from diabetes.
Milks
There are a variety of milk substitutes available on the market today that are great for supplementing coffee but also taste delicious on their own. These plant-based milk options provide a dairy-free alternative for those who are lactose intolerant, or simply do not drink cow’s milk for whatever reason.
Almond, Soy, Oat and Coconut milk are all great options that are low in sugar and come in a variety of flavors. These milks are proving sustainable alternatives to dairy milk, while providing alternative sources of protein through the nuts and legumes used to make them. They also contain vitamin A, calcium, and a variety of B vitamins.
It is important to note however, that although plant-based milks can be a healthier option, they are often not as nutritionally balanced as dairy milk (which contains all 9 essential amino acids), and so is best used as an occasional substitute.
Herbal Infusions
Herbal infusions are a wonderful way to give the body a natural boost and can also be a great substitute for coffee. With a range of flavors and benefits, herbal infusions can be enjoyed hot or cold and are incredibly refreshing whilst still being calorie free and caffeine free.
Herbal infusions, often referred to as tisanes, come from dried herbs, spices, fruits and flowers from around the world. Common herbs used include mint, peppermint, lemongrass, chamomile and ginger. Many cultures have specific medical or spiritual herbal traditions and some herbs have therapeutic properties. Herbal infusions provide an easily made health tonic that can be tailored to individual needs.
Benefits may include aiding digestion, reducing stress, aiding insomnia, helping to reduce inflammation and boosting the immune system. Herbal Infusions can be consumed on their own or added to tea’s, smoothies and juices, providing a hugely versatile drink while avoiding any potential side effects of caffeine.
Kefir
Kefir is a fermented dairy drink made by culturing milk with beneficial yeast, lactic acid and probiotic bacteria cultures. It is an incredibly beneficial tonic for all ages that tastes like a tangy yogurt drink. It provides a range of vitamins, minerals and electrolytes and is for all those who cannot consume dairy products as it is naturally lactose free.
The nutrients, enzymes and probiotics in kefir support the body to function normally and can provide relief from a number of ailments. It contains Vitamins A, B2, B12, and K2, magnesium, calcium, phosphorus and many other valuable nutrients. Kefir has been studied as a powerful remedy to improve digestion, relieve stomach aches, boosts immunity and detox the body.
Not only does kefir provide hydration, energy and nutritional benefits, it can also be used to make tasty smoothies, salad dressings and even syn free Bircher Muesli. Kefir is a source of many essential health components, and certainly one to be included in any health conscious lifestyle.
Sparkling Water
Sparkling water is an easy and refreshing alternative to plain water and can be flavored naturally to add a touch of sweetness or tartness to your hydration. With a touch of natural flavoring, sparkling water is one of the most flavorful non-sugar options, making it an extremely popular choice.
Sparkling water is beneficial to health and those who drink carbonated water report feeling more energized and hydrated than those who stick to plain water. Studies suggest that these positive effects can be reduced when the sparkling water contains sweeteners and preservatives, so opting for an all-natural brand is always advised.
For those looking to ditch the sodas, sparkling waters make an excellent replacement as they provide an effervescent change with the added option of flavoring. Those who enjoy a soda-like taste but are looking for something low in sugar and friendly to the waistline should give sparkling water a try.
Milkshakes
Milkshakes are not just for kids, with the range of flavors, flavors and nutritious ingredients that can be added to make them, they can be a healthy and delicious way to stay hydrated.
Vegan milkshakes are becoming increasingly popular due to the wide range of options available, whilst those using dairy can be made to be low in sugar and high in protein. Nut butters, spices, berries and nourishing superfoods can be added to milkshakes too, creating a sweet yet powerful drink.
Milkshakes can become indulgent when made with rich ingredients such as ice cream and sweet syrups, but if created thoughtfully, milkshakes are perfectly capable of providing nutrient dense hydration.
There are many alternatives to coffee that are just as delicious, providing hydration, nutrition and even more energy than caffeine if needed. Drinking more water and swapping the coffee for herbal infusions or the other options listed above can help to achieve a healthier diet.
