The 7 Best Sugar-Free Drinks to Keep You Healthy and Hydrated, According to Nutritionists.

Are you craving a refreshing drink to quench your thirst? From sparkling waters and kombuchas to high-fiber sodas and coffee concoctions, there’s plenty to drink. But many of these options can be loaded with added sugar.

Although water continues to reign supreme, staying hydrated can be difficult. Forgetfulness, a busy schedule or not enjoying the taste of clear water can make it difficult to meet daily needs.

That’s why we chatted with 3 registered nutritionists who not only remind us of the importance of staying hydrated, but also share the 7 best sugar-free drinks to start drink today.

Benefits of Hydration

When it comes to your health, it pays to stay hydrated—especially when it comes to your brain power. «Proper hydration helps maintain memory, focus and overall mental performance,» says sports nutritionist Amy Goodson, RD, owner of The Sports Nutrition Playbook.. He explains: “Dehydration can cause memory loss, mood swings and reduced concentration.

Another benefit of hydrating is the regulation of body temperature. Sweating removes heat and keeps your core temperature stable, says Goodson. Hydration also keeps the joints well lubricated and provides the muscles with oxygen and nutrients. «This is important for athletics and everyday physical activity, whether you’re a runner or a fitness enthusiast,» he says.

That said, many beverages are sweetened with added sugar, including sodas, juice, tea, coffee and more. If you drink them regularly, choosing non-sugary drinks can be a powerful way to reduce your sugar intake. Here is what experts recommend to achieve.

The 7 Best Low-Sugar and No-Sugar Drinks to Hydrate

1. Coconut Water

Small green coconuts provide a slightly sweet, nutty, clear liquid that you’ll find in ready-to-drink bottled or canned water. «Coconut water is a good source of electrolytes to help you stay hydrated, and it contains a few different minerals like copper, zinc and manganese,» says the nutritionist. nutritionist and microbiome expert Taylor Berggren, MS, RDN. Pour in plain coconut water, mix with 100% fruit juice or mix with a smoothie like the Creamsicle Breakfast Smoothie.

Remember that although coconut water is a good source of potassium, it is low in sodium. If you drink coconut water to hydrate while exercising, consider adding salt to your post-workout meal or snack to replenish sodium lost through sweat.

2. Orange juice

Orange juice is a top choice for hydration, says sports nutritionist Kelly Jones, MS, RD, owner of Kelly Jones Nutrition. «Although all juices contribute to hydration and can taste more refreshing than water at times, a previous study showed orange juice ranked higher than most other beverages on the hydration scale,» he explains. Some research has found that orange juice may be as hydrating as a sports drink, due to its combination of electrolytes and carbohydrates. (although it is important to note that this research was funded by the Florida Department of Citrus.),

In addition, a cup of OJ is also rich in fruit, as well as an excellent source of vitamin C which supports the immune system. When choosing a bottle, look for 100% orange juice on the label to avoid any added sugar. Enjoy by the glass or create a refreshing drink by mixing the juice with equal parts sparkling water.

3. Pomegranate juice

Pomegranate juice is a ruby-red-hued juice, made by pressing whole pomegranates. Each sip is full of tart flavor—and plenty of nutrients. «It’s always nice to get some extra benefits from your drink when you’re trying to hydrate. 100% whole-squeezed pomegranate juice is another great way to do this because pomegranate juice contains -powerful polyphenols that can act as antioxidants in your body,» Berggren explains. One glass of pomegranate juice is also a good source of potassium, a water-supporting electrolyte.

Drink pomegranate juice straight from the bottle, enjoy it as an alternative to wine or use it to whip up our Hibiscus-Pomegranate Iced Tea.

4. Fresh Water

Need a sip that feels extra special? «If you’re tired of dirty water and don’t feel like a glass of juice, agua frescas can be refreshing and hydrating,» says Jones. Agua fresca is a popular drink from Mexico that translates to ‘fresh water’ and can be enjoyed at any time of the day.

Jones explains that a sip is made by mixing fruit, water and lime juice. Other options may include a sweetener, but you can always leave it out or ask for sugar-free. Try our Cucumber-Mint Agua Fresca, Pineapple-Cilantro Agua Fresca or Watermelon-Basil Agua Fresca.

5. Lemon Water

Many people like lemon water at the beginning of the day for a refreshing drink. «Sometimes the simplest things are the best,» says Berggren, recommending lemon water as a sugar-free drink option. He explains that adding lemon to ice water not only improves the taste but also provides a boost of vitamin C and other beneficial antioxidants.

Even during the colder months, lemon water is a good choice. Try it with a cup of hot water to warm you up. Lemons can also be used to make hydrating water infusions like our Lemon, Cucumber & Mint Infusion Water.

6. Broth

Broth is not just for making soup. From chicken to beef to vegetarian, any type of broth can be consumed for hydration, says Jones. He says: «Many people enjoy drinking bone broth, which provides not only fluid and electrolytes but also proteins.» Broth can be high in sodium, so check the nutrition label to see how much your favorite brand provides. You can also choose a low-sodium broth to better match your nutrient needs. Another idea? Make your own broth using our Super-Simple Vegetable Broth or Beef Bone Broth recipes.

7. Kefir

If you are about to drink a sweet drink, pour a glass of kefir. Kefir is a fermented milk drink with a tart and tangy taste and the consistency of a milkshake. Like 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.

Choose plain kefir or if you need a sweet treat, mix it with fresh or frozen fruit like our Raspberry-Kefir Power Smoothie.

The Bottom Line

Staying well-hydrated offers many benefits, including improved mental performance, 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 sweet kefir, tart pomegranate juice to refreshing agua fresca, you can skip all the sugar – but not the taste.