Staying hydrated is important for your brain, gut, heart, and kidneys. It also helps regulate your temperature and prevent headaches.

If you think you may be dehydrated, consider adding drinks besides plain water to your day. Plain water should still make up most of your daily fluid intake, but adding other drinks can make hydrating more fun.

Certain drinks also add vitamins, minerals, antioxidants, probiotics, and protein to your diet.

Green tea has been used medicinally for thousands of years. It contains polyphenols, a powerful antioxidant that may help prevent cell damage and inflammation. 

Drinking green tea has been shown to lower the risk of health issues like heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, and diabetes. 

Keep in mind that sweetened green tea can be a source of added sugars in your diet. Consuming too many added sugars can increase your risk of health issues like type 2 diabetes and heart disease.

Kombucha is fermented, sweetened tea. Through the fermentation process, it becomes slightly fizzy and full of probiotics. Probiotics support gut health by introducing more beneficial bacteria to your gut. Kombucha is also a great source of polyphenols.

Some evidence suggests that kombucha can help lower cholesterol, prevent high blood pressure, improve liver function, and support gut health. However, research on humans is limited.

Pomegranate juice is another beverage high in polyphenols.

Several studies have found that pomegranate juice has health benefits. One review of 14 clinical trials found that drinking pomegranate juice daily significantly lowered blood pressure. Research also found that pomegranate juice can help reduce inflammation and manage diabetes. 

Try mixing pomegranate juice with sparkling water, mint, and lime.

Kefir is a fermented milk beverage made by mixing milk with kefir grains. These grains contain microorganisms like bacteria and yeast, making kefir another probiotic-rich drink.

Kefir is an excellent source of calcium and vitamin D, two nutrients people in the United States often don’t get enough of. Kefir also contains high-quality protein that can benefit your muscles and help you feel fuller longer.

Sparkling water is another option to keep hydrating exciting. Many flavored sparkling water options are available, from classic lime to root beer and more.

Keep in mind that some sparkling water includes fruit juice or sweeteners. Fruit juice has some vitamins, but it could also spike your blood sugar, especially if you have diabetes.

Smoothies are an easy way to eat more fruits and vegetables. You can load them with greens, fruits, protein, nuts, seeds, and dairy. Unlike juice, smoothies are rich in fiber.

Fiber can help lower cholesterol, prevent constipation, reduce the risk of colon cancer, and keep you full. It also helps prevent blood sugar spikes, making it more diabetes-friendly than juice. 

Coffee contains beneficial plant nutrients, including chlorogenic acids, polyphenolics, terpenoids, and alkaloids. Research shows that drinking coffee can help prevent inflammation, liver disease, and neurological issues (disorders that affect the nervous system). It might even help prevent colon and breast cancer. 

Caffeine can also keep you alert. To avoid exceeding the safe upper limit for caffeine, try not to drink more than four or five cups per day.

Coconut water is often used as a natural sports drink. It contains electrolytes like potassium, sodium, magnesium, and calcium. Electrolytes help support your muscles and nerves, keep your heart rate and blood pressure steady, and balance the amount of water in your body.

Electrolytes are lost when you sweat, so it’s important to replenish them after an intense workout or if you live in a hot climate.

The potassium in coconut water can also reduce blood pressure. One study found that drinking coconut water for one week lowered blood pressure in adults with hypertension (high blood pressure).

Milk is a good source of electrolytes and protein. It’s a great post-workout drink to support muscle growth and rehydration. It also has key nutrients for bone health, including calcium, phosphorus, and vitamin D. You can have it on its own or use it to make a latte.

Drinking low-fat milk is recommended because it is lower in saturated fat than whole milk. Saturated fat can raise cholesterol, raising the risk of heart disease. 

Drinking milk can cause diarrhea, gas, or bloating if you’re lactose intolerant. Instead, try soy milk or lactose-free dairy milk.

Cranberry juice is a good source of vitamin C, an antioxidant that supports your immune system. It’s also rich in polyphenols that help prevent inflammation.

Cranberry juice also has proanthocyanidins (PACs). PACs are antioxidants that may prevent harmful bacteria from sticking to the walls of your bladder. In turn, some research shows that cranberry juice can help prevent urinary tract infections (UTIs). 

Cranberry juice is a common ingredient in many healthy drink recipes. Try making a mocktail with cranberry juice, sparkling water, rosemary, and ice.

Antioxidants give beet juice its bright red color. These compounds help neutralize harmful free radicals that can damage your cells.

Beet juice is also rich in nitrate, which gets converted to nitric oxide after you drink it. Nitrate helps expand your blood vessels to improve blood flow and lower blood pressure. It may also improve sports performance by getting more oxygen to your muscles. 

Herbal teas are free from caffeine and full of nutrients. They have antioxidants that keep your cells healthy and help prevent cancer, diabetes, and Alzheimer’s disease. 

Each type of tea has a distinct flavor and health benefits. Ginger tea may help manage nausea, and hibiscus tea can help lower blood pressure. Experiment with different kinds to see which you like best.

If you’re looking for healthy drinks besides plain water, try pomegranate, cranberry, and beet juice. You can also make yourself a smoothie for a hydration and nutrition boost.

Remember, it’s best to prioritize plain water, but mixing in other healthy drinks can help you get important nutrients like antioxidants, protein, vitamins, minerals, and fiber.