The 10 Best Healthy Alternatives to Soda (and Why to Choose Them)

For people who dislike or are bored with the taste of plain water, adding a pop of flavor can make it a far more appealing swap for a can of soda. Plus, its main ingredient is calorie-free and provides superior hydration to a cola drink.

“Water is the most essential nutrient, and flavored water is a fantastic beverage choice,” says Dr. Stokes. “It's flavorful, hydrating, low to no calories, and often visually appealing. It also helps regulate body temperature, transport nutrients, and support digestion.”

If you're buying infused water, choose options with little to no added sugar. You can also DIY your own: Add slices of your favorite fruits, veggies, and herbs to a pitcher of ice-cold water and let it steep for a few hours before drinking it. Another option is to freeze chopped fruit in an ice tray and add them to water later.

Brewing it at home ensures it won't contain added sugar unless you add it yourself. If the flavor of green tea isn't appealing, black tea is another healthy option.

This may be the most customizable soda alternative since you can make it easily with a wide variety of fruity options. Stokes says splashing juice into carbonated water adds flavor without too many calories.

If you're trying to keep sugar to a minimum, the juice portion of your beverage needs to be considerably less than the water. But that ratio will reduce the nutritional benefits.

Can't give up your favorite citrus-flavored sugary soda? Try making a healthier version instead.

Start with a glass of sparkling or seltzer water and add a few slices of lemon or lime (or both) and a dash of stevia-based sweetener, which is calorie-free and low in carbohydrates.

There's too much natural sugar in fruit juice to make it a smart soda swap, but vegetable juice provides a wide array of flavors and nutrients just like fruit does. And it's lower in natural sugar and calories than fruit.

You can buy bottled veggie juice in stories, but you can also make it fresh at home with a juicer. Simply add your favorite veggies to the juicer — no chopping required. If you prefer a little kick, add some black pepper and a drop of hot sauce.

It may not seem like an obvious swap for soda, but oat milk is a dairy-free beverage that's favored by many, including vegans and those with lactose intolerance.

“A plant-based milk might be a good choice post-workout to help with hydration and recovery, especially if you've lost electrolytes,” says Stokes.

Angel Planells, RDN, a spokesperson for the Academy of Nutrition & Dietetics, says to be wary of flavored plant-based milks. “Watch for added sugars,” he says. “Some flavored plant milks can rival soda in sugar content.”

“Just keep an eye on the add-ins,” says Stokes. “Sugar and flavored syrups contribute calories, unless you choose sugar-free versions.”

But if you're good to go, you can brew your own kombucha at home, or find it in the refrigerated aisle of the natural food section at the grocery store.

“Go for no added sugar and drink in moderation,” says Planells. Even though it has [less] sugar and fewer calories than soda, those numbers still add up.