9 Healthiest drinks for office workers (that are also delicious!)

Published on October 24, 2020
black tea

There are many healthy drinks that you can enjoy at the office while you work.

But what exactly constitutes a healthy drink?

Well, we all know that carbonated beverages such as soda and energy drinks are not exactly the best thing for you. And why is that? For starters, they contain a ridiculous amount of sugar.

This alone is a good reason on its own to avoid them.

But what about those that are sugar-free?

Even though they contain far less, or zero calories, they contain artificial sweeteners that come with health concerns on their own.

According to doctor Rhonda Patrick, artificial sweeteners such as sucralose and aspartame can affect the bacteria in your gut which may lead to obesity and other health concerns.

So, if you are to stay away from fizzy, sugary disease-causing concoctions, what else is there to drink other than water?

Luckily, there are plenty of tasty options that you can enjoy, and not just that but also gain some health benefits as well. Surely you have already figured out that we will mention single-ingredient beverages such as coffee and tea but now you can start enjoying them with a newfound appreciation that will enhance your experience.

1. Green tea

healthy drinks for office workers - green tea

Green tea is packed with antioxidants and regular consumption has been associated with prolonged life. It has disease-preventing properties due to its anti-inflammatory reaction in the human body. For example, Parkinson’s and Alzheimer’s disease are the banes of the elderly but research shows that green tea might prevent these common diseases.

Green tea can help prevent other chronic diseases that office workers are prone to suffer from such as heart disease and diabetes. Coffee contains more caffeine than green tea but the amount found in the greenish brew is enough to give you at least a slight boost.

This might be a healthier alternative for you if you are trying to reduce your coffee consumption. Also, green tea is great to have if you practice intermittent fasting. Just make sure not to use any sweeteners that can break your fast.

2. Matcha

matcha tea for office workers

Matcha is a type of specially grown green tea that has gained a lot of popularity in recent years. It is a fine green powder that you can add to your warm milk or simply drink it as tea. The only difference is that you drink the whole thing, ingesting the finely grounded leaves. And it has been said that this is exactly what makes it way healthier than green tea.

Matcha contains a type of antioxidant known as EGCG but because you are ingesting the entire leaf, the body receives way more of it compared to green tea.

Matcha has many disease-preventing properties, and studies have found that it improves brain and liver function. It contains caffeine, and you can combine it with various warm beverages and smoothies.

3. Black tea

black tea

Black tea is another healthy beverage that you can reach for in the office. It is dark brown in color when brewed and it smells very pleasant. Drinking it without sweeteners might take some getting used to but eventually, you might come to appreciate the rich bitter taste and its nuances.

Black tea contains the most caffeine among teas but it is still less than coffee. You might find it delicious when mixed with regular or soy milk. Studies suggest that prolonged consumption is associated with disease prevention and longevity. Black tea could be especially useful in times when you need to remain focused and alert.

4. Rooibos tea

rooibos tea

Now, is there a type of tea that tastes amazing on its own, without any sweeteners? If that is what you seek, then we suggest you reach for rooibos tea. It is also known as red bush tea and when brewed it produces this amazing vivid brownish-reddish color.

Even siping it on its own, it has a mild, almost sweet taste. And the best part is that it does not contain caffeine, which means that you can enjoy it even in the late afternoon if you are trying to avoid caffeine. When cold, mixed with some lemon and honey, rooibos tea makes for a great summer drink.

5. Ginger tea

ginger tea

While ginger is probably mostly known as a spice, it also makes a great cup of tea. And it contains a potent anti-inflammatory chemical known as gingerol. If you’ve been hitting the gym lately and some of that muscle fatigue is starting to accumulate, then we suggest you start sipping some ginger tea while you are at the office because it helps with soreness.

Studies have also linked ginger tea with longevity as it reduces the risks of some chronic diseases and the progression of brain damage over the years. Besides, ginger tea tastes great if you can handle a little heat. It is best enjoyed with a little bit of lemon and some honey. It is especially useful if you suffer from cold hands and feet at work.

6. Cold-pressed juices

healthy cold-pressed juices

Freshly squeezed juice is a great way to get in some fast carbohydrates and vitamins.

But you need to consider that you are not consuming that all-so-precious fiber that comes with the whole fruit. In other words, cold-pressed juice might not be the best option for you in case your goal is to lose weight because it will raise your insulin (and make you hungrier) without providing any satiation.

People with insulin resistance might find this drink to be the bane of their existence. However, if you are trying to gain weight and muscle in the gym, then you can resort to fresh juice in order to easily get some extra calories. Besides, it tastes better and it is a tad healthier than any packed juice you might find in the store.

7. Hot cocoa

hot cocoa

Cocoa is abundant in important minerals such as magnesium, iron, copper, and manganese. It is also a great way to get ahead of fiber intake. It contains powerful antioxidants as well. In other words, feel free to call it a superfood because it is quite good for you.

However, don’t reach for the chocolate bars just yet. Instead, we suggest you start enjoying it as a hot drink. And maybe replace some of your daily coffee with cocoa to reduce your caffeine intake. Hot cocoa is quite delicious with milk and a little bit of sweetness but you might find that cocoa and hot water alone is also quite tasty.

At first, the bitter taste might be off-putting but if you really want this to be a healthy and guilt-free drink, then this is the way to go. We suggest you lose the milk first and then gradually reduce the sweetness of your cocoa cups.

With time, this will turn into an acquired taste for you and you will be able to taste the subtle sweetness that actually cocoa has on its own. And of course, you can still enjoy your chocolate bars from time to time. Just make sure you opt for quality items that don’t have any gross additives.

8. Milk

milk as a healthy drink

Is milk actually a drink? Sure, you drink it but it’s more of a liquid type of food. It contains plenty of fat, protein, and carbohydrates so it is quite nutritious. There has been a lot of controversy in recent years over milk and whether or not it is healthy for you.

Some people can tolerate a glass or two of milk but they might experience discomfort if they go past that. Lactose intolerance is a thing after all and some people can’t enjoy even a little bit of milk. Luckily, you can opt for lactose-free milk and enjoy this nutritious drink without the negative consequences.

And of course, you can add it to your coffee, cocoa, or even your tea if that’s something you are into. Besides, if you are a regular gym-goer, you might find that drinking a carton of milk (and having your regular meals) could aid you in your muscle-building endeavors.

9. Unsweetened plant-based milk

plant-based milk

Nowadays, there is a rich variety of plant drinks you can use to substitute milk. Soy and almond milk are particularly popular but you can also stumble upon oat, rice, hemp, and even cashew milk.

You can use these to make your coffee, cocoa, and tea way more interesting. No matter your choice, make sure to read the ingredients list to find out exactly what you are consuming. Some brands fortify their products with vitamins and minerals, and there are of course those who add sugar to improve the taste.

If you are a first-time taster of a plant-based drink, you might not like it at all. However, don’t give up on these drinks that easily. Explore different recipes for smoothies and shakes. You will find that these drinks can be just as good as milk in many recipes.

Key Takeaways

  • There are plenty of single-ingredient healthy drinks that you can enjoy.
  • Some scientific evidence suggests that the regular consumption of such drinks has disease-preventing benefits and it is associated with prolonged life.
  • Avoid drinking carbonated sugary drinks and those containing artificial sweeteners if you aim to lead a healthier lifestyle as an office worker. Here is what Dr Rhonda Patrick says about artificial sweeteners.
  • Always read the labels of commercially sold drinks to determine if their ingredients list is compliant with your health goals.
Written by:
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Alex Alexiev
co-founder / office worker
Alex has been an office worker for more than 10 years. He is dedicated to helping other office workers to achieve the perfect life-work balance through well-being, effective communication, and building productive habits.

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