Healthy Fall Drinks to Keep You Hydrated

Sip into the season with hydrating, healthy fall drinks. Explore tasty, health-boosting beverages that offer comfort and hydration during autumn.
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Written By: Karla Tafra

Hydration is an important aspect of health and wellness, and with the fall season in full swing, it’s time to focus on drinks and concoctions that will help you feel your best. Here are some of the best healthy fall drinks to sip on this year.

Staying Hydrated in the Fall

The fall season often makes us drink less water. It’s not as hot as it was during summer, we don’t sweat as much, and drinking cold water might not always feel like our favorite thing to do. That’s where warm, cozy drinks come in and make it easier to hit those daily fluid numbers.

Even with everything we know about hydration, it’s still alarming to hear that almost 75% of the population is slightly to dangerously dehydrated on a daily basis. This increases the risk for fatigue, dizziness, indigestion, poor sleep, low energy, and even more severe health conditions like liver and kidney failure, heat stroke, and even death. Staying properly hydrated is a 24/7 task that shouldn’t change with the seasons or any other life challenge.

Warm Fall Drinks


Many people’s favorite hot drink, tea has been around for thousands of years. A multitude of cultures still worship this beverage in some sort of fashion, from traditional ceremonies to spiritual rituals. There are many different tea varieties coming from various countries and areas of the world, and it’s up to you to choose your favorite (or more of them) and add them to your collection.

The most basic tea division is green, black, white, rooibos, and herbal. That’s what you will most likely find in stores. Herbal teas are the only ones that don’t actually contain tea leaves. Instead, they’re made from different herbs and spices which when brewed, offer numerous benefits to your health. From chamomile and ginger to mint and hibiscus, you’ll be able to find the greatest variety of tastes and flavors in this group of teas. Additionally, herbal and rooibos teas are the only ones that are caffeine-free, so keep that in mind if you’re sensitive to caffeine.

Green, black, and white tea are rich in antioxidants, helping your body fight off infections and damage caused by free radicals. They also help with weight management, lowering inflammation, and keeping your blood sugar in normal ranges.

To ensure your tea falls under a healthy fall drink, take it without processed sugars. Instead, add honey, coconut sugar, yacon syrup, or omit any sweeteners. If you’re getting store-bought flavored tea, ensure that the ingredients don’t contain sugar or candied fruit.


This popular Indian beverage is typically made from black tea with a variety of aromatic spices such as cardamom, cinnamon, ginger, cloves, and black pepper. These powerful spices bring a variety of health benefits, from improving digestion and reducing blood sugar levels to lowering inflammation and boosting your immune system. Chai is often mixed with milk to further enhance the richness of the spices, so be careful when getting the store-bought version as it typically contains high amounts of added sugars.

warm lemon water

Drinking warm lemon water first thing in the morning can help jumpstart your metabolism, reduce heartburn, and prevent bloating by loosening any toxins trapped in your digestive tract. If drinking it without a sweetener might be too sour for you, add a teaspoon of honey.

Warm Apple Cider with Cinnamon

Apple cider in an insulated mug is such a fall beverage, inevitable to ignore as soon as the leaves start falling down. Unfortunately, it’s often packed with added sugars, so be careful when you’re buying it. Probably the best way to ensure you’re getting a high-quality product that’s also low in sugar is by purchasing it straight from the source. Visit an apple orchard or go to your local farmer’s market and buy it straight from the farmers.

Apple cider contains high levels of polyphenols, a type of antioxidants that help fight free radicals, inflammation, and infections. Adding cinnamon into the mix only makes this drink even healthier, helping you manage your blood sugar levels and lowering inflammation.

pumpkin spice latte

Another inevitable fall drink, pumpkin spice latte gained popularity in the last decade since Starbucks came out with their sugar-filled version. Contrary to its name, pumpkin spice doesn’t contain pumpkin. Instead, it’s a mix of spices that’s typically added to pumpkin pie. These spices are very similar to chai, but instead of black pepper, you’ll find nutmeg.

When brewed with a hot cup of milk, you’ll basically drink all the same benefits you’d find in a chai latte. Still, the majority of pumpkin spice lattes come already pre-made with loads of sugar. Instead, opt for a sugar-free version, or try making your own. You can even blend in a tiny bit of pumpkin puree to turn it into a real pumpkin spice latte.

hot chocolate

A cup of hot cocoa in one hand and an interesting book in the other: is there a more perfect pairing? And to know you can make it healthy and reap all the benefits raw cacao has to offer. Usual store-bought cacao powders have added sugars and sweeteners, but it’s not uncommon to find healthier versions in the health-food aisle. Additionally, you can always buy raw cacao powder and make it yourself. Steam some delicious milk or plant-based milk, add a touch of honey or coconut sugar, and enjoy the delicious aromas and rich flavors of this antioxidant powerhouse.

warm bone broth

Bone broth may be known to bring flavor to soups, stews, and other hearty dishes, but it can also be drunk on its own. As a matter of fact, drinking a cup of warm bone broth can bring a variety of health benefits to the table. From helping increase your collagen production and supporting gut health, to boosting your immune system and reducing inflammation, bone broth is a healthy fall drink to count towards your hydration goal.

Final Thoughts

Hydration isn’t all about water. There are plenty of other beverages that can help you hit your daily numbers. From teas and hot cocoa to apple cider and bone broth, explore all these delicious, healthy fall drinks have to offer.


Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam,, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.