Which fruit has the least taste?

Healthy drinks: the best thirst quenchers

Healthy drinks to quench your thirst

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

Tap and mineral water, herbal and fruit teas as well as juice spritzers, which consist of at least 3/4 of 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 a ratio of 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 mostly 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. This means that mineral waters taste different, depending on which minerals are dominant. Sulfur and iron may be removed, carbon dioxide may be added.

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

Table water sounds elegant, but of all types of water it is of the lowest quality. It describes a mixture of tap water, mineral water, sea water, various salts, carbon dioxide and approved additives.

No matter which water you choose - all of them are recommended as healthy drinks.

Infused water

Infused water is currently popular and refers to nothing more than flavored water. Fruit, vegetables and herbs are added to water - with or without carbon dioxide - and left to steep for a while. This is how the water takes on a taste. Popular healthy drinks are combinations with lemon, ginger or cucumber slices and fresh mint.

Juice spritzers

If you want to mix a healthy juice spritzer, you should always use fruit juice. Fruit juices consist of 100 percent juice and meat from the fruit advertised on the packaging - such as apples in apple juice or oranges in orange juice. Not-from-concentrate is particularly recommended.

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

More healthy drinks

In summer, fresh fruit such as melon or strawberries can be wonderfully finely pureed. Infused with carbonated water and a squirt of lemon, it makes a refreshing lemonade. If you want, you can freeze the fruit beforehand, puree it and add a dash of fruit juice. In winter, those who don't like tea can add hot water to 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 self-mixed spritzers - in addition to these healthy drinks, there is also a whole range of products that you should only enjoy in moderation. These more unhealthy drinks include:

Coffee, Matcha and Co.

Coffee, green and black tea have no calories, but they 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 enjoyment.

Lemonades, iced tea, fruit juices, smoothies

Undiluted fruit juices, lemonades and iced teas contain a lot of sugar and therefore a lot of calories, as well as some flavors and additives. They also have a low nutritional content. To illustrate: There are as many calories in one glass of apple juice as there are in two large chocolate biscuits.

Smoothies are made from pureed fruits. These are also high in sugar and calories. They are unsuitable as healthy drinks and should rather be viewed as a liquid snack between meals.

Energy, wellness and vitamin drinks

They promise health to drink, but mainly supply 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 and breastfeeding women.

Special drinks for children

Supposedly healthy drinks that are specifically aimed 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 to mix your child's juice spritzer themselves or brew a fresh tea instead of mixing it with granules containing sugar. Children's beer and children's coffee are also not recommended, as they allow children to get used to the taste of luxury foods at an early stage.


In addition to calcium and protein, milk also contains many calories. It is unsuitable as a thirst quencher, but recommended as a healthy snack. You should only rarely use sweetened milk beverages, cocoa, sweetened buttermilk or drinking yoghurt.


Alcohol is also a luxury food that can also lead to liver damage, obesity, addiction and other health problems. Therefore, 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 sugared drinks. These are high in calories but not fill you up. Sugary drinks thus increase the risk of obesity and diabetes. Using healthy drinks is a simple and effective way to effectively reduce the risk of illness.

Sufficient healthy drinks every day

Primary school children need around one liter of healthy drinks per day, teenagers and adults one and a half to two liters. The amount increases after exercise or on hot days. A lack of fluids is associated with fatigue, headaches and difficulty concentrating.

Not everyone likes to drink and a lot. The good news: water-rich vegetables and fruits such as cucumbers, tomatoes, melons or citrus fruits also contribute to the hydration.

You should consume healthy drinks before you get thirsty. Because thirst means that the body is already lacking fluids. Healthy drinks belong to every meal and also to school and the office.

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