When we talk about living a healthier life, we often focus on food. But what we drink matters just as much. So what are the best healthy drinks?
A balanced diet isn’t just about what’s on your plate. The beverages we choose also play a key role in our well-being. While we’re all aware of the harmful effects of alcohol and sugary sodas, the benefits of healthy drinks are often overlooked.
Water: yes, but which kind?
Water makes up nearly 60% of the human body, so it’s no surprise it tops the list of healthiest drinks. But not all water is the same. Some types are higher in minerals than others. So what kind of water should you drink?
It’s a common misconception that mineral-rich water is always better. In reality, it’s only recommended in certain situations.
For example, athletes or those recovering from intense physical activity benefit from mineral water. It helps prevent cramps and restores electrolytes like sodium and chloride lost through sweat.
If your diet is low in certain minerals, your doctor or nutritionist may recommend more mineral-rich water. But for most people, it’s best not to drink it too frequently.
Instead, go for spring water with lower mineral content or filtered tap water. And aim to drink at least 1,5 liters per day, as recommended by the EFSA.
Infused water and other water-based healthy drinks
Even if plain water should be your go-to, it doesn’t have to be boring.
Naturally infused water with lemon, cucumber, grapefruit, or strawberries makes a refreshing, flavorful alternative. It’s simply water with added fruits, herbs, or spices. For a stronger taste, let it sit in the fridge overnight before drinking.
There are thousands of recipes online, but you can easily create your own by mixing your favorite ingredients.
Fruits and vegetables are rich in nutrients. Citrus fruits, for example, are packed with fiber and vitamin C, which supports the immune system. You can also add mint for a dose of vitamin K and extra freshness.
Coconut water is another nutritious beverage, naturally rich in potassium, magnesium, calcium, and sodium. Many of us lack these key electrolytes, which are vital for heart health and muscle function.
Tea or coffee: which is better?
Coffee is a natural stimulant rich in antioxidants. It improves alertness, focus, and even physical performance. No wonder it’s a workplace favorite.
Tea is the main alternative. It has more subtle flavors and much less caffeine, typically half or even a third of what coffee contains. Tea gives you a gentler energy boost, and its lower caffeine levels make it less likely to disturb your sleep. You can also enjoy it iced for a cold, hydrating option.
Herbal teas are made from natural plants and are caffeine-free. That’s why they’re often consumed at night. Their health benefits vary depending on the plant, but they’re generally known for their calming and restorative properties.
And let’s not forget matcha, the bright green Japanese tea that’s become popular in the West. It’s unique because the whole tea leaf is ground into powder and consumed. While studies on its health effects are still limited and sometimes funded by producers, matcha offers all the benefits of green tea, with a rich, complex taste known as “umami”.
Fermented drinks: kombucha and kefir
Fermented drinks like kombucha and kefir have gained popularity for their gut-health benefits. They’re made with a mix of yeast and beneficial bacteria, including probiotics.
Kombucha is brewed from sweetened tea and has a tangy flavor. Kefir can be made from milk or sweetened water and tends to be milder.
One great thing about these drinks is that you can make them at home. You’ll need a starter culture (“mother” bacteria), which you can grow and reuse. Just feed it with a sugary liquid and let it ferment.
Homemade or store-bought, these drinks can be a great addition to your healthy drinks rotation.
However, they’re not recommended for pregnant or breastfeeding women, children, or people with weakened immune systems.
In conclusion
Hydration plays a vital role in maintaining good health, and choosing the best healthy drinks is just as important as eating well. Water remains the foundation, but with so many flavorful and nutritious beverages available, there are plenty of ways to stay hydrated and enjoy it.
From infused water and coconut water to tea, coffee, and fermented drinks, each option has its own health benefits. The key is to match your choices to your lifestyle and needs.
So whether you’re looking to refresh, energize, or simply stay well, healthy drinking habits are within reach, and full of flavor.
Published on 18/09/2024
