Do you ever get bored of drinking plain water? When getting healthier, sugary beverages are often the first thing to go. While it’s definitely good practice to drink mostly water, adding some variety to your hydration lineup isn’t such a bad thing. In fact, mixing things up can help prevent burnout and keep you motivated and consistent with your overall hydration goals. Here are a few of our favorite low-calorie beverage options to consider if you need a break from water.
9 Healthy Beverages with 50 Calories or Less
1. Herbal Teas
Most herbal teas, like chamomile, peppermint, or green tea, are typically calorie-free or contain very few calories. Additionally, teas are rich in polyphenols, which serve as antioxidants and contribute to the body’s well-being. Some teas do contain caffeine, so be sure to read the labels.
Lose It! Team Picks: Make your own sun tea or purchase Pure Leaf ready-to-drink unsweetened tea.
2. Infused Water
Infusing water with fruits, herbs, or even vegetables adds a burst of flavor without adding significant calories. Examples include cucumber and mint water, lemon and ginger water, or strawberry and basil water. Infusing water is a great way to help use up any herbs in your garden.
Lose It! Team Pick: No fruit on hand? Try using True Citrus packets, which offer real fruit flavor with no calories, sugar, or sweeteners. Our fav is True Lime.
3. Sparkling Water
Whether plain or flavored, carbonated water is a popular zero-calorie option that can satisfy your craving for a fizzy drink without adding extra calories. When considering different brands, it’s important to note that some use natural or artificial flavors, while others use a small amount of real fruit juice.
Lose It! Team Picks: These two brands were highly recommended: Spindrift and Polar Seltzer.
4. Coconut Water (Unsweetened)
Natural, unsweetened coconut water is not only low in calories but also provides essential electrolytes, making it a healthy and hydrating choice. It’s especially helpful after a workout. Be sure to look for unsweetened, which typically contains about 45 calories per 8 ounces.
5. Sports Drinks
The evolution of sports drinks has brought forth a variety of low-calorie or zero-calorie options to provide electrolyte replenishment in many flavor options. These drinks can be particularly appealing to individuals who need a refreshing option during workouts or physical activities.
Lose It! Team Picks: Gatorade Zero and Vitamin Water Zero were top mentions.
6. Electrolyte Packets
Electrolyte packets offer a convenient and portable way to replenish essential minerals lost through sweat. Whether you’re engaging in intense exercise or simply need a boost in electrolyte levels, these handy packets can be easily added to water, providing a quick and efficient hydration solution on the go.
Lose It! Team Picks: These two brands came highly recommended: LMNT and Liquid IV.
7. Coffee or Cold Brew
For a jolt of caffeine, cold brews or coffee are zero-calorie beverage options to consider. However, it’s important to note that adding any additional liquids, flavors, or sweeteners to your coffee may contribute to calorie intake. To keep it low-calorie, enjoy your coffee black or with minimal additives.
8. Protein Shake
Half a scoop to one scoop of whey protein powder typically contains around 50 calories. Mixing it with water in a portable shaker container allows for easy consumption. This protein-rich beverage can be enjoyed at any time of the day and supports muscle recovery and satiety.
Related Reading: How to Select a Protein Powder
9. Soda Alternative
If you’re not a fan of seltzers but still crave an alternative to traditional soda, exploring soda alternatives is a great option. Consider trying functional sodas that incorporate prebiotics, apple cider vinegar, and natural fruit flavors for a unique and health-conscious fizzy experience. Alternatively, you can opt for soda options sweetened with Stevia Leaf, providing satisfying carbonation without the excessive refined sugar. Embracing these alternatives allows you to enjoy the fizzy sensation in a different and more wholesome way.
Lose It! Team Picks: Check out Poppi and Zevia
The Bottom Line
Sipping on low-calorie beverage alternatives provides a refreshing change while supporting your hydration goals. Whether it’s herbal teas, infused water, or other options mentioned, exploring these alternatives can make staying hydrated an enjoyable and sustainable part of your healthy lifestyle.
