Functional drinks have been gaining popularity not just in the sports world, but among the general population—particularly as more people focus on health, wellness, and reducing alcohol consumption. (No wonder so called “Sober Bars” are taking off!)
What Are Functional Beverages?
Let’s look at the definition of a functional food.
“A food product that can only be considered functional if, together with the basic nutritional impact, it has beneficial effects on one or more functions of the human organism, thus either improving general physical conditions and/or decreasing the risk of the evolution of disease.”1
Functional drinks are a liquid extension of this concept—delivering targeted health benefits beyond basic hydration.
The Negative Effects of Alcohol on Hormones, Gut Health, and Performance
As awareness grows about the impact of alcohol on physical and hormonal health, many people—especially athletes and aging adults—are rethinking their drinking habits.
Hormonal Disruption:
Alcohol increases stress on the body, prompting a rise in cortisol and a decrease in sex hormone production. In men, testosterone may be suppressed. In women, especially those going through PMS or menopause, alcohol can blunt estrogen and progesterone levels, exacerbating symptoms.
Liver and Gut Health:
Alcohol must be detoxified through the liver, and overuse can impair liver function. Equally important is its impact on the gut: just as rubbing alcohol kills bacteria on a surface, alcohol consumed regularly can reduce gut microbiome diversity. This, in turn, affects digestion, immunity, mood, and nutrient synthesis—including vitamins vital to health.
Women and Alcohol Sensitivity:
Aging women may be especially vulnerable. Due to changes in metabolism and hormonal balance, they often process alcohol less efficiently, making its negative effects more pronounced.
Healthy Alternatives to Alcohol
As the downsides of regular alcohol consumption become more widely recognized, functional drinks have emerged as a go-to option for health-conscious individuals. Whether it’s to unwind, socialize, or recover post-workout, these beverages offer support—without the hangover or hormone disruption.
Many of these drinks are designed to “take the edge off” using adaptogens, botanicals, nootropics, or nutrients (more listed below) that support relaxation, mood, and liver support.
What’s Inside Functional Drinks? Key Nutrients and Their Benefits
Functional Beverages for Athletes
Functional drinks can deliver targeted nutrition to support athletic performance and recovery. These often include:
- Carbohydrates for energy replenishment
- Electrolytes (like sodium, potassium, magnesium) to prevent dehydration
- B vitamins, antioxidants, and amino acids to reduce fatigue and support muscle repair
These aren’t just for athletes, though. Everyday consumers can benefit from ingredients that help regulate stress, mood, focus, and digestion.
Functional Drinks for Social Events:
Mocktails With Benefits
A growing number of companies are now offering healthy, alcohol-free mocktails that cater to the wellness-minded consumer. These fizzy, flavorful drinks are often infused with ingredients like:
- Ashwagandha or L-theanine for relaxation
- GABA to support calm without sedation
- Prebiotics or probiotics for gut health (supporting mood, immunity and digestion)
- Turmeric, ginger, or adaptogens to combat inflammation and stress and add a warming/soothing component that can benefit the central nervous system.
These drinks offer a new way to socialize—supporting health rather than compromising it.
Commonly Mentioned “Functional” Drink Brands
As with any product, functional drinks make a lot of claims in their marketing that can take some research to verify. While these are some of the most popular brands and products, we still recommend doing your research, confirming with your doctor if a product is safe and beneficial for you, and always erring on the side of caution when worried about trying a new beverage, supplement, etc.
These are not personal endorsements of these products, and are meant to be a introduction to what kinds of functional beverages are out there for those seeking a specific effect, or looking to replace soda, juice, or even alcohol with something healthier.
Kava-based Drinks (e.g., Leilo)
Traditionally used for relaxation, kava may support short-term anxiety relief. However, long-term use and liver impacts are still debated. It is best to use kava occasionally and avoid mixing it with alcohol or medications. Leilo is a popular brand.
Adaptogenic Drinks (e.g., Kin Euphorics, Recess)
Formulated with herbs like ashwagandha and reishi, adaptogenic drinks may support the body’s stress response and energy balance. However, the effects are subtle and are best used long-term with a doctor’s oversight, rather than sought for instant results like caffeine.
Prebiotic Sodas (e.g., Poppi, Olipop)
Prebiotic sodas contain fiber and botanicals that support gut health. They are best used alongside an overall high-fiber diet and should not be viewed as a replacement for whole food sources.
Electrolyte Waters (e.g., LMNT, Nuun, Ultima)
Electrolyte waters are backed by clinical evidence for their effectiveness in hydration and athletic recovery. They can be especially useful for individuals on low-carb diets, those in hot climates, or individuals with adrenal or hormonal concerns.
Functional Beverages for Replacing Alcohol
HOP WTR
HOP WTR is a non-alcoholic beer alternative that contains adaptogens and nootropics. While it can support stress relief in social settings, its effects are mild and it should not be considered a substitute for clinical anxiety treatment.
Athletic Brewing Co.
Athletic Brewing Co. offers a non-alcoholic craft beer made with clean ingredients. Although it does not contain any functional ingredients per se, it serves as a great swap for those looking to reduce their alcohol intake without sacrificing social rituals.
CBD and Hemp-Infused Beverages
These beverages claim to aid in relaxation, inflammation reduction, or sleep enhancement. However, dosing is often inconsistent, quality can be all over the place, and the effects can vary widely depending on the individual and the quality of the formulation. We’d recommend caution and research, and asking a doctor if you’re on medications that may interact.
Incorporating Functional Beverages Into a Healthy Lifestyle
Whether you’re training for a race, navigating hormonal shifts, or simply trying to reduce alcohol intake, functional drinks can be a valuable tool. Consider:
Swapping your nightly glass of wine for a calming adaptogenic tonic
Hydrating post-workout with an electrolyte + B-vitamin infused beverage
Bringing a fizzy functional mocktail to your next social gathering
Functional beverages offer a modern, health-conscious way to hydrate, nourish, and unwind.
Want to Hop on the Fun and Learn More About Hormones?
If you are around the Naugatuck area, come and join us for “Girls Night Out” including functional drink tastings, “Real Talk” with me covering the importance hormonal balance for overall health, nutrition, nutrients and lifestyle to support one through any phase of their cycle; and a little mingling with like minded ladies.
Hormones and Hangouts: A Girls Night of Functional Drinks and “Real Talk”
Join me at CT’s original Sober Social Club: 3-21 No Kiddin’. Just steps away from the Naugatuck green, it’s a great stop during a downtown stroll or night on the town.
Date: June 20, 2025
Time: 7:15 PM – 9 PM
Where: 3-21 No Kiddin’
172 Church Street
Naugatuck, CT 06770
Spots are limited! Click the link to reserve yours today!
Frequently Asked Questions
Functional Beverages FAQ
What is a functional beverage?
Can functional drinks replace meals or supplements?
Are there functional drinks for hormone balance?
Are functional beverages regulated by the FDA?
Can kids or teens drink functional beverages?
What’s the best time of day to drink functional beverages?
Quitting Alchohol/Drinking
Are functional drinks good for replacing alcohol?
Are there drinks to feel relaxed without alcohol?
Is quitting alcohol better for hormonal balance?
What’s a good drink to replace wine at night?
For a functional wine replacement, try an adaptogenic tonic with reishi or ashwagandha, or a calming CBD sparkling water.
Popular brands of wine alternatives include TÖST and Sanilla Sparkling Teas
Is it okay to drink non-alcoholic beer every night?
Can quitting alcohol improve gut health?
Quitting Soda
What’s the healthiest soda alternative?
Do soda alternatives still have caffeine?
Replacing Caffeine
Are there healthy energy drinks?
Can I quit coffee with functional drinks?
Are there drinks to help me focus?
Are there functional drinks for fatigue?
Yes. Try drinks with maca, electrolytes, or amino acids like L-carnitine or BCAAs.
Kava FAQs
What is kava?
Is kava legal?
Is it safe to mix kava with alcohol?
Can kava help with sleep?
How long does kava last?
Are Kava bars safe?
References:
Orrù S, Imperlini E, Nigro E, Alfieri A, Cevenini A, Polito R, Daniele A, Buono P, Mancini A. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018 Oct 10;10(10):1470. doi: 10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.Role of Functional Beverages on Sport Performance and Recovery – PMC
