Back when I was a young table waiter at Harry’s Bar in Venice, I poured water for Katharine Hepburn and mixed gin for Ernest Hemingway—two people who could teach you a thing or two about intensity. But you know what they both ordered more than once? A really good drink that wasn’t alcohol. And not just for the taste—for the benefits.
After a few decades shaking sundaes at Howard Johnson’s and dodging Broadway egos behind the bar at Sardi’s, I learned that hydration isn’t always about plain water. Sometimes it’s about flavor, fun, and function.
So belly up to the hydration bar. Here are 12 health-boosting drinks I’d recommend to anyone looking to level up their liquid game—with a little sparkle and a lot of science.
1. Sparkling Water (The Life of the Party)
A little fizz, no sugar, zero regrets. Sparkling water is basically water in a tuxedo. Whether you like it straight-up or infused with lime, cucumber, or rosemary—it’s hydration with pizzazz.
Why it’s great: Zero calories, refreshing, and easier to drink for some people who find plain water boring. American innovation at its fizziest.
2. Green Tea (The Zen Master)
Loaded with antioxidants like EGCG, green tea helps fight inflammation, boost brain power, and maybe even extend your life span.
Pro tip: Skip the sugar-laced bottled versions. Brew it fresh and drink it hot or iced. Want more punch? Add lemon.
I’m partial to these—having been born in Japan, I have a soft spot for the smooth, nutty charm of Genmaicha (green tea + toasted brown rice). Don’t sleep on Matcha either—it’s like meditation you can drink.
Why it’s great: L-theanine + antioxidants = calm energy. Plus, no sugar and very low caffeine.
4. Kombucha (The Funky Ferment)
This tangy, fizzy drink is loaded with probiotics, polyphenols, and sometimes a little caffeine. It supports gut health and adds a kick to your afternoon.
Word of caution: Check the label. Some kombucha has more sugar than a candy bar. Go for the low-sugar or varieties.
5. Pomegranate Juice (The Blood Pressure Whisperer)
Rich in polyphenols, this jewel-toned juice has been shown to lower blood pressure, reduce inflammation, and help manage blood sugar.
Best served: Mixed with sparkling water, mint, and lime. Your arteries will applaud.
6. Kefir (The Smooth Operator)
This fermented milk drink is tangy, probiotic-packed, and easier to digest than regular milk. It’s also high in protein, calcium, and vitamin D.
How to drink it: On its own, in smoothies, or poured over granola.
7. Smoothies (The Anything-Goes Hero)
Fiber. Protein. Vitamins. Minerals. All blended into a cup. Unlike juice, smoothies keep all the good stuff—the fiber that keeps you full and slows blood sugar spikes.
Customize it: Greens, berries, nuts, seeds, kefir… toss it in. Just skip the added sugars.
8. Coffee (The Classic Comeback Kid)
Rich in antioxidants and chlorogenic acids, coffee may reduce your risk of neurological disease, liver issues, and even certain cancers.
Go easy: Keep it under 4 cups a day. And skip the sugar-bomb frappes.
9. Coconut Water (The Natural Sports Drink)
Loaded with electrolytes like potassium, magnesium, and sodium, coconut water is nature’s Gatorade.
Use it: Post-workout, post-sauna, or post-hangover (if that’s your vibe).
10. Low-Fat Milk (The Old Reliable)
Milk contains protein, calcium, and vitamin D—great for bone strength and muscle repair.
Better choice: If you’re lactose intolerant, try soy or lactose-free milk.
Cranberries contain PACs, antioxidants that help keep bacteria from sticking to your bladder. Also high in vitamin C.
Fun mocktail: Mix with sparkling water, rosemary, and ice.
12. Beet Juice (The Blood Flow Booster)
Beets are rich in nitrates, which convert to nitric oxide and help improve circulation, lower blood pressure, and even boost endurance.
How to enjoy: Blend with apple, ginger, and lemon for a rooty refresher.
Final Pour: Remember, water is still king—but these 12 drinks are the loyal court. Mix them in for variety, flavor, and some legit health perks.
As always, we’ll be back with more. And no, orange juice isn’t on the list. That’s a story for another day (spoiler: sugar).
—Your Hopium Health Hydration Specialist (formerly behind the bar at Sardi’s, now pouring wisdom into your inbox)
