In this guide, you’ll discover:

• 🌿    The best herbal teas for energy, digestion, and calm
• 🍋    Easy infused water recipes that taste like the spa
• ☕.   Smart coffee tips that fit a Mediterranean lifestyle
• 💧    Zero-calorie, electrolyte-boosting vitamin water
• 🚫    The truth about microplastics in tea bags (and which brands to choose instead)

✨This resource is free to download and perfect to keep on hand when you want inspiration for healthy, flavorful hydration.

These teas are naturally caffeine-free, can be enjoyed hot or iced, and pair beautifully with a Mediterranean lifestyle. Note that some tea bags contain microplastics – plastic-free brands are provided below. 

• Chamomile + Lemon + Mint – calming, great with lemon and mint.
• Rooibos Vanilla – naturally sweet, dessert-like.
• Hibiscus + Rosehip – tart, high in vitamin C.
• Peppermint – refreshing, helps digestion.
• Ginger-Lemongrass – warming, citrus note, aids digestion.

These mimic spa-style drinks and can be made in a big pitcher to sip all day. 

• Cucumber + Lemon + Mint – crisp, cooling, and hydrating 
• Orange + Blueberry + Basil – fruity, refreshing, and lightly sweet
• Strawberry + Thyme – bright, herbal, and naturally pretty
• Peach + Raspberry + Rosemary – aromatic, slightly sweet, and summery
• Watermelon + Lime + Mint – juicy, cooling, and super hydrating

💡 Tip: Use a large glass jar or pitcher, fill with cold filtered water, add sliced fruit/herbs, and let it sit in the fridge for 2–4 hours for maximum flavor.

This zero-calorie, electrolyte-boosting drink can be a refreshing part of your hydration routine.

• Up to 16 ounces Vitamin Water Zero Sugar per day (won’t spike blood sugar)
• Adds electrolytes and small boost of vitamins B and C (doesn’t replace whole-food sources, but is a nice little boost)
• Counts toward daily fluid intake

 Coffee in moderation (1-2 cups/day) can provide antioxidants and a small energy boost. Here’s how to keep it healthy & delicious:  

• Coffee in moderation (1–2 cups/day) provides antioxidants and energy.
• Choose organic where possible.
• Pick Swiss Water Process decaf to avoid chemicals.
• Drink black or with small amounts of oat/almond milk 
• Want a smooth, chocolatey, and Mediterranean-friendly start to your day while adding only 45 calories with a 3g protein boost? See my personal tip below. 

✨ Personal Tip: If black coffee (or a splash of milk) doesn’t do it for you, I created a frothy, chocolaty version that finally helped me give up vanilla creamer. It’s only ~45 calories with a protein boost — and it feels like a treat.

👉 You’ll find my full recipe inside the plan.

Healthy doesn’t have to be boring — you can still enjoy fun, refreshing drinks that feel special.

• Sparkling water with a splash of cranberry, pomegranate, or citrus
• Herbal tea blends chilled and served over ice
• Fresh herbs and fruit muddled for natural flavor

✨ Want more? I’ve created a Mocktails Recipes Guide with Mediterranean-friendly sips that are light, flavorful, and perfect for celebrations.

• Traditional Medicinals
• Pukka
• Numi Teas
• Republic of Tea
• Stash
• Yogi Tea
• Teatulia
• Clipper Teas

• Tazo
• Teavana
• Celestial Seasonings
• Mighty Leaf
• Tetley
• Rwinings
• Lipton

💡 Solution Reminder: When in doubt, choose loose-leaf tea with a reusable stainless steel infuser. It’s the best flavor, zero plastic, and good for the environment.