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As temperatures rise, finding a refreshing drink without added sugar can be challenging. From sparkling waters to high-fiber sodas, many popular options are often loaded with sugar. Staying hydrated is crucial, but for many, plain water isn't always appealing.

Three registered dietitian nutritionists highlight the best no-added-sugar drinks that are both healthy and hydrating.

Importance of Hydration

Maintaining proper hydration is vital for health, especially for brain function. "Proper hydration aids in maintaining focus, concentration and overall cognitive function," Amy Goodson, RD, told EatingWell. Dehydration can impair memory, cause mood swings, and decrease attention span.

Hydration also helps regulate body temperature, lubricate joints, and supply muscles with oxygen and nutrients, essential for both athletes and fitness enthusiasts. However, many drinks like sodas, juices, and teas are high in added sugars, making it essential to choose no-added-sugar options.

Top No-Added-Sugar Drinks

1. Lemon Water

Simple and Refreshing: Adding a squeeze of lemon to water enhances flavor and provides a boost of vitamin C and antioxidants. It's a versatile option that can be enjoyed hot or cold. "Sometimes the most simple things are the best," said registered dietitian nutritionist and microbiome specialist Taylor Berggren, M.S., RDN.

2. Pomegranate Juice

Nutrient-Rich: Pomegranate juice offers a sweet-tart flavor and is packed with polyphenols acting as antioxidants. It's also a good source of potassium, an essential electrolyte for hydration. "It's always nice to get increased benefits from your beverage when you're trying to hydrate. 100% whole-pressed pomegranate juice is one great way to do this because pomegranate juice contains potent polyphenols that can act as antioxidants in your body," Berggren noted.

3. Orange Juice

Hydration and Nutrition: Orange juice is highly hydrating, comparable to sports drinks due to its electrolytes and carbohydrates. Ensure to choose 100% orange juice to avoid added sugars. Mixing it with sparkling water can make a refreshing beverage. "While all juices contribute to fluid intake and may taste more refreshing than water at times, a past study showed orange juice ranked higher than many other beverages in measures of hydration," said sports dietitian Kelly Jones, M.S., RD, owner of Kelly Jones Nutrition.

4. Broth

Versatile Hydration: Chicken, beef, or vegetable broths can be consumed for hydration. Bone broth provides fluids, electrolytes, and protein. Opt for low-sodium varieties to manage salt intake. "Many people enjoy sipping on bone broth, which contributes not only fluid and electrolytes but also protein," noted Jones.

5. Kefir

Creamy and Probiotic-Rich: Kefir, a fermented milk drink, supports digestion and gut health with its probiotic cultures. It also offers calcium and protein, making it a nutritious choice.

6. Coconut Water

Natural Electrolytes: Sourced from young green coconuts, coconut water is rich in electrolytes like potassium and contains trace minerals. It's ideal for hydration but low in sodium, so consider additional salt intake after exercise. "Coconut water is a good source of electrolytes that can help you stay hydrated, plus it contains a few different trace minerals like copper, zinc and manganese," Berggren explained.

Hydration is key to maintaining cognitive function, regulating body temperature, and enhancing physical performance. This summer, stay refreshed with a variety of no-added-sugar drinks, from kefir to pomegranate juice, ensuring you get all the benefits without the extra sugar.