This healthy drinks guide opens with a simple idea: the beverages you choose each day can either support wellbeing or work against it. UK hydration advice from the NHS highlights plain water and lower‑sugar options as foundations for energy, digestion and skin health.
In this article we will treat drink categories as products to review. Expect comparisons of water, sparkling and mineral brands such as Highland Spring and Buxton, unsweetened teas, fortified plant milks like Oatly and Alpro, and functional options including kombucha and smoothies. Each entry is assessed for sugar, additives, calories, ingredient quality and cost, so you can spot the best drinks for wellness at your local supermarket.
Our approach is practical and evidence‑informed. We draw on NHS guidance, Food Standards Agency advice, peer‑reviewed studies on hydration and antioxidants, and manufacturer nutrition labelling to offer usable tips for adults and families across the UK. Read on for achievable swaps, portion guidance and a product‑review style take on which drinks fit a healthy lifestyle.
Which drinks fit a healthy lifestyle?
Choosing the right daily drinks can lift energy, support digestion and protect dental health. A clear healthy drink definition centres on hydration, modest calories and useful nutrients such as calcium, vitamin D or B vitamins when relevant. NHS guidance favours water, lower-fat milk and unsweetened choices as primary fluids while urging limits on sugar-sweetened options.
Defining a healthy drink for daily wellness
A practical healthy drink hydrates first and supplies benefits without excess calories. It may deliver electrolytes, protein from milk, polyphenols from tea or live cultures where safe. Drinks that do too much—high in sugar yet low in nutrients—fail the test.
Look for beverages that keep you refreshed between meals, support activity and add vitamins or minerals when whole-food sources are limited. Use lower-fat milk or fortified plant milks to gain calcium and vitamin D without extra sugars.
Key nutrients and what to avoid (sugar, additives, artificial sweeteners)
Beneficial components include water, sodium and potassium in small amounts, protein in dairy, calcium, vitamin D, B vitamins and antioxidants from tea. Fermented options such as kombucha or kefir can add live cultures if they fit your diet and safety needs.
Pay attention to sugar in drinks. Free sugars like sucrose, high-fructose corn syrup and fruit juice concentrates add calories fast and can breach the NHS adult limit of 30g per day. That makes many store-bought smoothies and sodas examples of drinks to avoid as regular choices.
Additives in beverages deserve scrutiny. Artificial colours, flavours and some stabilisers bring no nutrition and can irritate sensitive guts. Artificial sweeteners such as aspartame and sucralose are permitted by regulators, yet some people choose to limit them because they may alter taste preferences or affect metabolic responses.
How portion size and frequency affect health benefits
Portion control drinks are vital because single-serving labels sometimes mask true intake. A 330ml can of soda can represent more than one portion, pushing sugar totals past daily limits in a single sitting.
Frequency matters. An occasional sweet or alcoholic drink has a different risk profile to daily consumption. Habitual sugary drinks raise the chance of weight gain, type 2 diabetes and tooth decay.
- Prefer water or unsweetened tea as habitual choices.
- Reserve high-sugar or high-calorie drinks for treats rather than daily use.
- Check labels for sugar in drinks and additives in beverages to make informed swaps.
Hydration essentials: water, sparkling options and mineral water
Good hydration forms the backbone of daily wellbeing in hydration UK discussions. Simple choices can lift energy, support digestion and keep skin looking healthy. This short guide covers plain water benefits, when to pick sparkling or mineral water and easy flavoured water tips to help you sip more without sugar.
Benefits of plain water for energy, skin and digestion
Water keeps blood volume steady and helps the brain work clearly. Even mild dehydration can dull concentration and sap mood during work or study. Drinking regularly supports physical performance and speeds recovery after exercise.
Skin benefits come from steady fluid intake. Hydration helps skin turgor and may reduce the look of dryness, while skincare and diet remain important partners. Water also aids digestion, eases bowel transit and helps the kidneys flush waste.
The NHS recommends around six to eight glasses a day for most adults, though needs vary with activity and climate. Remember that these plain water benefits are the foundation for stronger daily habits.
When to choose sparkling or mineral water — sodium and mineral content
Sparkling water hydrates as well as still water. The fizz can feel refreshing, but carbonation may cause bloating for those with sensitive stomachs. Use sparkling options when you want variety without added sugars.
Mineral waters differ in mineral content. Brands such as Buxton, Highland Spring and Perrier list calcium, magnesium and sodium on the label. Choose low-sodium mineral water for everyday use if you monitor blood pressure.
Some mineral waters offer beneficial minerals and natural alkalinity. Pick mineral or spring water when you want extra minerals with hydration, and check labels if you follow a sodium-restricted diet.
Tips to make plain water more appealing without adding sugar
- Add thin slices of lemon, cucumber or orange for subtle flavour and aroma.
- Infuse water with fresh mint or basil in a chilled jug for a fragrant drink.
- Try sparkling water with a squeeze of citrus to mimic soft drinks without sugar.
- Carry a reusable bottle such as Chilly’s or SIGG to encourage frequent sipping.
- Use temperature to vary experience: iced water post-workout, warm lemon water in the morning.
- Consider sugar-free flavour drops or a small splash of fruit juice, used sparingly.
These flavoured water tips aim to make hydration effortless and enjoyable. Balance preference with plain water benefits to keep hydration simple and reliable across hydration UK routines.
Unsweetened teas and herbal infusions for wellbeing
Tea and herbal infusions offer simple ways to support daily wellness. Choosing unsweetened options preserves their natural flavour and maximises the unsweetened tea benefits when they replace sugary drinks. A mindful cup can lift energy, soothe digestion and add variety to a healthy routine.
Green and black tea: antioxidant profiles
Green tea is prized for green tea antioxidants, especially catechins like EGCG, which studies link to heart and metabolic support. Black tea contains oxidation products such as theaflavins and thearubigins that supply antioxidant action and may aid cardiovascular health.
Caffeine levels differ between the two. Black tea tends to be stronger, which can help focus but may not suit late-evening drinking. For best effect, enjoy them unsweetened to keep calories low and let the antioxidants shine.
Popular herbal infusions in the UK and their reported benefits
Peppermint tea is commonly chosen to ease minor digestive discomfort and refresh the palate. Chamomile is used in the evening for relaxation and gentle sleep support when combined with good sleep habits.
Rooibos, a caffeine-free South African infusion, offers rooibos benefits through antioxidants like aspalathin and a naturally sweet, nutty taste that suits those avoiding caffeine. Other herbal infusions UK drinkers favour include lemon balm for mood and hibiscus for its potential effect on blood pressure.
Remember that herbal brews can complement wellbeing but are not substitutes for medical care.
How to brew for best flavour and maximum benefit
To learn how to brew tea well, start with fresh water and match the temperature to the leaf. Green tea steeps best at 70–80°C for about 2–3 minutes to avoid bitterness. Black tea benefits from near‑boiling water and 3–5 minutes to release fuller flavour.
Herbal infusions often need 5–10 minutes to extract their aroma and active compounds. Use good-quality loose leaf or trusted tea bags from brands such as Twinings, Yorkshire Tea or Pukka to improve taste and potency.
For iced tea, brew a stronger pot, chill quickly and flavour with citrus or fresh mint rather than sugar. Small adjustments in time and temperature will reveal subtleties and preserve the unsweetened tea benefits of each cup.
Low-sugar dairy and plant-based milks for nutrition
Choosing the right milk can boost daily nutrition and keep sugar intake in check. This short guide helps you weigh cow’s milk against oat, soy, almond and newer options so you can pick what fits your diet and values.
Comparing cow’s milk, oat, soy, almond and other alternatives
Cow’s milk supplies about 3.3g of protein per 100ml, plus natural calcium, vitamin B12 and iodine. Varieties such as whole, semi-skimmed and skimmed change the fat but not the core micronutrients.
Oat milk, with brands like Oatly widely available, offers a creamy texture. It tends to be higher in carbohydrates than cow’s milk unless you choose an unsweetened version. Soy milk from Alpro Soya provides protein levels close to cow’s milk and stands up well to heat in cooking and hot drinks.
Almond milk gives a low-calorie option but usually has little protein; pick unsweetened almond milk to avoid hidden sugars. Rice milk is high in carbs and low in protein. Pea-protein milks, such as Sproud, are emerging as plant-based choices with stronger protein profiles. Think about allergies and environmental impact when choosing between oat and almond options.
Choosing fortified options for calcium and vitamin D
Most plant-based milks are low in naturally occurring calcium and vitamin D. Look for products fortified to match cow’s milk levels, roughly 120mg calcium per 100ml and small amounts of vitamin D listed on the pack. Vitamin B12 fortification is useful for those limiting animal products.
Mainstream brands in the UK often display fortification on the carton. If you rely on plant milks for daily calcium, check the label so your intake meets NHS guidance, especially for children and older adults.
How to read labels: sugars, additives and protein content
Good milk label reading starts with the per-100ml nutrition panel. Compare total sugars, protein grams, fat (including saturated fat) and calories across products. Flavoured and sweetened varieties usually contain added sugar; unsweetened versions keep sugar low.
Stabilisers and emulsifiers, such as gellan gum, are common to improve texture. Most are safe, but shoppers seeking minimal ingredients should choose simpler lists. For satiety and muscle maintenance, select higher-protein options like cow’s milk, soy or pea-based milks.
- If you want low-sugar milk options, check for the word “unsweetened” and a low total sugar per 100ml.
- When comparing fortification, scan for calcium and vitamin D amounts to match fortified milk UK standards.
- Use milk label reading to make direct product comparisons before you buy.
Functional beverages: smoothies, kombucha and fortified drinks
Functional beverages can boost nutrition and add variety to a healthy diet when chosen with care. This short guide helps you pick and prepare drinks that support wellbeing while avoiding excess sugars and empty calories.
Making nutritious smoothies without excess sugar:
Build healthy smoothies around vegetables such as spinach, kale or cucumber, then add one portion of fruit for sweetness. Use unsweetened milk or yoghurt for creaminess and choose a protein source like Greek yoghurt, silken tofu or a neutral protein powder to increase satiety.
Include healthy fats and fibre — ground flaxseed or a spoonful of nut butter slow sugar absorption. Aim for roughly one third fruit and two thirds veg or base, and keep portions to about 200–300ml to manage calories. When buying, check labels from brands such as Innocent, Tesco and Naked for hidden sugars per bottle.
Kombucha: benefits, sugar content and safety considerations
Kombucha is a fermented tea that offers live cultures, organic acids and small amounts of B vitamins. Some people report improved digestion and a sense of wellbeing after regular, moderate use.
Be aware of kombucha sugar content: fermentation reduces sugars, but many commercial varieties have added juice or sweeteners after fermentation. Read grams of sugar per 100ml on the label and favour lower-sugar options.
Commercial brands sold across the UK, such as Remedy and Lo Bros, are made under regulated conditions and are generally safe. Trace alcohol may be present, usually under 0.5% ABV, so avoid homemade high-strength brews if pregnant, for young children or when abstaining from alcohol.
When fortified drinks or sports drinks are appropriate
Fortified drinks UK shoppers find in supermarkets can meet specific needs: protein shakes help post-exercise recovery or support older adults with higher protein requirements. Vitamin-enhanced waters may assist people with diagnosed deficiencies when used as part of a plan from a clinician.
Sports drink guidance is simple: use electrolyte and carb drinks for extended endurance exercise or intense sessions lasting longer than an hour. For most everyday workouts, plain water is sufficient and avoids extra sugars. Reserve sports drinks for prolonged activity and use fortified beverages with purpose, not as routine hydration.
Occasional choices: coffee, diet soft drinks and alcohol in moderation
Small, mindful choices make a big difference to daily hydration and long-term wellbeing. Coffee offers caffeine and polyphenols, and moderate intake—about three to four cups a day—has been linked in studies to lower risks of Parkinson’s and type 2 diabetes. To keep the coffee health effects positive, prefer black coffee or a splash of milk, avoid syruped and high-calorie coffee-shop drinks, and stop caffeine by late afternoon to protect sleep.
Diet soft drinks can help reduce calories because they use artificial sweeteners such as aspartame or sucralose. Regulators including the European Food Safety Authority regard approved sweeteners as safe within limits, but some observational research shows mixed links with metabolic outcomes. Treat diet soft drinks as occasional substitutes rather than daily staples, and make water and unsweetened teas your default choices for most of the day.
Alcohol moderation UK guidance advises not regularly exceeding 14 units per week and spreading intake across several days with alcohol-free days. Lower-risk strategies include choosing lower-ABV options, pouring smaller measures, alternating drinks with water, and using soda water or low-sugar mixers. Remember higher consumption raises risks for liver disease, certain cancers, weight gain and mood disorders, so keep alcohol part of social life rather than daily habit.
Overall, aim for healthy occasional drinks: enjoy coffee for its benefits, use diet soft drinks sparingly when cutting sugar, and follow alcohol moderation UK advice. Read labels, pick reputable UK brands, adjust for pregnancy, allergies or medical needs, and consult a healthcare professional when in doubt. Small, sustainable swaps—prioritising water and unsweetened teas while allowing mindful treats—can transform everyday health.
