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Healthy drinks: The best thirst quenchers

by Josephine Andrews
Published: Last Updated on 243 views

Drinking can make you fat, because hidden calories lurk in many supposed thirst quenchers. Healthy drinks , on the other hand, provide you with essential fluids and minerals without adding extra calories to your hips. Here you can find out which ones are recommended and which ones you should avoid.

Healthy, low calorie drinks

Drinks quench thirst and keep the water balance stable. They should be as low in energy as possible or, at best, free of energy in order not to burden the body with unnecessary calories.

Tap and mineral water, herbal and fruit teas and juice spritzers, which are at least 3/4 water , are therefore the first choice when it comes to healthy drinks.

Healthy drinks: list of the best thirst quenchers

  • water
  • Infused Water (flavored water)
  • Unsweetened fruit and herbal tea
  • Juice spritzers in the ratio 1 part juice and 3 parts water


Tap water is one of the most strictly controlled foods in Germany and is therefore a good thirst quencher. It is largely obtained from treated groundwater and has a lower mineral content than mineral water.

Mineral water comes from underground springs. It contains minerals such as calcium, magnesium or sodium in different proportions. As a result, mineral water tastes different, depending on which minerals dominate. Sulfur and iron may be removed, carbonic acid may be added.

Spring water also comes from underground springs. In contrast to mineral water, spring water does not have to contain a legally specified minimum amount of minerals.

Table water has the lowest quality of all water. It describes a mixture of tap water, mineral water, sea water, various salts, carbon dioxide and permitted additives.

No matter which water you choose – all are recommended as healthy drinks.

Learn more about drinking water here .

Infused Water

Infused water, also known as detox water, is currently popular and simply describes flavored water. Fruit, vegetables and herbs are added to water – sparkling or not – and left to steep for a while. This is how the water takes on flavor. Popular healthy drinks are combinations with lemon, ginger or cucumber slices and fresh mint.

Find out more about detox water here .


If you want to mix a healthy juice spritzer, you should always use fruit juice. Fruit juices consist 100 percent of the juice and flesh of the fruit advertised on the packaging – such as apples in apple juice or oranges in orange juice. Direct juice is particularly recommended.

Fruit nectars consist of a small amount of fruit, the rest is made up of water, sugar and aroma. The fruit content in fruit juice drinks is even lower. Fruit juices from concentrate consist of treated drinking water, the fruit’s own aroma and added pulp. Already mixed fruit juice spritzers from the trade are not recommended. Because they contain too much juice and sugar and not enough water, they are unsuitable as healthy drinks.

More healthy drinks

In summer, fresh fruit such as melon or strawberries can be finely pureed. Topped with sparkling water and a squeeze of lemon makes a refreshing lemonade. If you want, you can freeze the fruit beforehand, puree it and add a dash of fruit juice. In winter, tea-lovers can pour hot water on their apple spritzer and add a pinch of vanilla or a cinnamon stick – the healthy winter drink is ready.

Less healthy drinks

Water, unsweetened teas or homemade spritzers – in addition to these healthy drinks, there is also a whole range of products that you should only enjoy in moderation. These rather unhealthy drinks include:

Coffee, Matcha and Co.

Although coffee , green and black tea have no calories, they do contain caffeine and theobromine – substances that have a stimulating effect. Therefore, these drinks are not thirst quenchers, but luxury foods . However, there is nothing wrong with moderate consumption.

You can find out more about luxury foods here .

Lemonades, iced tea, fruit juices, smoothies

Undiluted fruit juices, lemonades and ice teas contain a lot of sugar and therefore a lot of calories, as well as some flavorings and additives . They also have a low nutrient content. To illustrate: There are as many calories in a glass of apple juice as in two large chocolate chip cookies.

Smoothies are made from pureed fruit. These are also high in sugar and calories. They are unsuitable as healthy drinks and should be regarded more as a liquid snack.

Learn more about smoothies here .

Energy-, Wellness-, Vitamindrinks

They promise health to drink, but mainly deliver sugar and artificial additives: pro- or prebiotic drinks, vitamin and wellness drinks. They are not recommended as healthy drinks. Energy drinks also contain stimulating substances and are unsuitable for children, pregnant women and breastfeeding women.

Learn more about probiotics and prebiotics here .

Special drinks for children

Supposedly healthy drinks that are aimed specifically at children should be carefully examined by parents. They often contain sugar, sugar substitutes such as sorbitol or xylitol, added vitamins and minerals. You should stay away from this. The shorter the list of ingredients, the better.

It is better for your child to mix the juice spritzer himself or brew a fresh tea instead of mixing it from sugary granules. Children’s beer and children’s coffee are also not recommended, as children get used to the taste of luxury foods at an early age.


In addition to calcium and protein , milk also contains a lot of calories. It is unsuitable as a thirst quencher, but recommended as a healthy snack. You should only rarely reach for sweetened mixed milk drinks, cocoa, sweetened buttermilk or drinking yoghurt.


Alcohol is also a stimulant that can also lead to liver damage, obesity, addiction and other health problems. So reduce your alcohol consumption as much as possible.

Less healthy drinks as a health risk

Children and young people in particular are increasingly turning to sugar-sweetened beverages. These provide a lot of calories, but do not fill you up. Sugary drinks thus increase the risk of obesity and diabetes. Relying on healthy drinks is a simple and effective measure to effectively reduce the risk of disease.

Sufficient healthy drinks every day

Elementary school children need about one liter of healthy drinks a day, teenagers and adults need one and a half to two liters. The amount increases after exercise or on hot days. Dehydration is associated with fatigue, headaches and difficulty concentrating.

Not everyone likes to drink and a lot. The good news: Water-rich vegetables and fruit such as cucumbers, tomatoes, melons or citrus fruits also help to keep you hydrated.

You should consume healthy drinks before you get thirsty. Because thirst means that the body already lacks fluid. Healthy drinks belong at every meal and also at school and in the office.

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