Sippin’ Pretty: Booze-Free Drinks with Benefits

Let’s be real, there’s something fun and celebratory about sipping a pretty drink, but it doesn’t need alcohol to feel special. I’ve been leaning into mocktails lately, not just because they’re trending, but because they genuinely make me feel better.

Even small amounts of alcohol can mess with sleep, throw off hormone balance (especially human growth hormone), and leave you feeling drained the next day. So instead, I started making mocktails that hydrate, support my health, and still feel like a treat. Think tart cherry for inflammation, elderberry for immunity, and fresh herbs for a spa‑like vibe, plus, no hangovers, sugar crashes, or bloating.

The only downside? A lot of mocktails out there are packed with sugar or fake ingredients. That’s why I created a few go-to recipes that taste indulgent, look gorgeous, and keep things clean.

Before I get to my top recipes, I wanted to share a few reasons why choosing mocktails over cocktails has its benefits.

1. No More Interference with Sleep or Hormones

Alcohol might help you fall asleep initially, but it disrupts sleep quality later in the night. It suppresses REM sleep and disturbs deep‐sleep cycles, leading to overall poorer rest and daytime fatigue. Crucially, alcohol significantly suppresses human growth hormone (HGH) production by up to 70–75%, especially during sleep when HGH is normally released during slow-wave sleep (deep NREM stages). Since HGH supports tissue repair, metabolism, muscle recovery, and anti‑aging, cutting alcohol supports better overall wellness and recovery.

2. Improved Sleep = Better Hormonal Health

Quality sleep naturally promotes the release of key anabolic hormones like HGH and supports the brain’s nightly detox via the glymphatic system, which flushes metabolic waste during deep sleep. By avoiding alcohol, mocktails help preserve nightly healing cycles and hormonal balance.

3. Clean, Low‑Sugar Hydration

Alcohol is dehydrating and inflammatory, and even non‑alcoholic drinks can backfire if they’re loaded with sugar or additives. Many commercial mocktails mimic cocktails but contain as much sugar as a soda, which can spike blood sugar and undermine health goals. Low-sugar mocktails, made with pure tart juice and sparkling water or herb-infused tonic-style blends, deliver hydration without the sugar crash, supporting gut health and reducing empty calories.

So if you're ready to start sipping pretty, here are some of my go-to recipes.

Tart & Tonic

A crisp, low-sugar mocktail packed with antioxidants.

• San Pellegrino Sparkling Mineral Water

• 1 ounce pure cranberry or pure tart cherry​ Juice

• Lime

Add ice to a glass. Add 1 ounce of cranberry juice. Fill the glass with sparkling water. Add lime to the drink and rim of the glass. 

Zen Fizz 

Light, calming, and refreshing for spa-like relaxation.

• San Pellegrino Sparkling Mineral Water

• Lime

• 1 Dropper Herb Pharm Ashwagandha tincture (helps promote relaxation and reduce anxiety)

• 1 Dropper Herb Pharm Holy Basil tincture (anti-inflammatory)

Fill a glass with sparkling water. Add the tinctures and lime. Stir and enjoy. 

Lavender Fizz

A floral bubbly mocktail with a hint of sweetness.

• 1/4 Cup Brewed Tea, cooled (I like berry tea for the lavender color, but you can use any)

• 8-10 oz San Pellegrino Sparkling Mineral Water

• 1-2 squirts of Pyure Stevia Drops

• Ice

Add ice to a glass. Add your Stevia drops and the cooled tea. Top with sparkling water and stir.

Tropical Tonic

Escape to the islands with this fruity, fizzy blend of tropical juices and bubbles.

• 1 ounce pineapple juice

• 1 ounce orange juice

• San Pellegrino Sparkling Mineral Water

• Lime

• Optional: frozen fruit

Add ice to a glass. Add 1 ounce of pineapple and orange juice. Fill the glass with sparkling water. Add lime to the drink and rim of the glass. 

Elderberry Mule

A bold, immunity-boosting twist on the classic mule.

• 2 tsp Organic Elderberry Syrup

• 5 oz Fever Tree Ginger Beer. For less sugar, use sparkling water or half ginger beer and half sparkling water

• Optional: top with fruit

Add ice to a whiskey or wine glass. Pour Elderberry syrup over ice. Top with Ginger Beer and stir.

Whether you’re cutting back on alcohol or just exploring a more mindful lifestyle, these mocktails are here to elevate your routine. They’re refreshing, nourishing, low in sugar, and totally celebration-worthy.

So go ahead and sip something beautiful that supports your body, and toast to wellness. Your sleep, hormones, and skin will thank you.