When the weather cools and schedules fill up with tailgates, back-to-school nights and holiday gatherings, it’s natural to want a cozy drink in hand. But what if you could enjoy all the flavor without the drawbacks that come with alcohol?
That’s where mocktails and functional beverages shine. These alcohol-free drinks not only give you the joy of raising a glass but also deliver some added perks.
“Mocktails are a sophisticated, non-alcoholic drink that offer social inclusion without the downside of alcohol, such as hangovers, extra calories or impaired judgment,” said Tiffone Powers-Parker, a dietitian and nutritionist with Banner Health.
But what are mocktails and functional beverages and are they really any good for you? We spoke with Powers-Parker to learn more about them and get some fall-inspired recipes you’ll want to try at home.
Why people are skipping alcohol this fall
More people are raising a glass to mindful indulgence with functional ingredients like ginger, turmeric or hibiscus versus vodka, whisky and beer. In fact, alcohol consumption in the U.S. has declined, while functional beverages have become increasingly popular, especially among younger consumers.
This trend isn’t just about cutting calories. It’s part of a movement called sober curious. Being sober curious means questioning your relationship with alcohol and exploring alcohol-free options without feeling pressured. People chose this for many reasons:
- To improve digestion, sleep quality and energy levels
- To help with focus, mood stability and reducing stress
- To support immunity heading into cold/flu season
- Wanting to stay sharp for work, school and parenting
Mocktails and functional beverages make this shift easier.
What makes a mocktail or functional beverage special?
Mocktails are not just juice in a fancy glass. “They’re carefully crafted, layered with flavors and designed to feel just as celebratory as traditional cocktails without the alcohol,” Powers-Parker said.
Instead of spirits, mocktails may use:
- Fresh-squeezed juices
- Botanicals and herbs
- Flavored syrups or bitters
- Tonics and carbonated waters
Functional beverages take things a step further. They’re not only alcohol-free but they also contain ingredients meant to boost wellness.
“Functional beverages are made with health-boosting ingredients,” Powers-Parker said. “These beverages use superfoods like cranberries and herbs and adaptogens such as turmeric, ashwagandha and lemon balm. They can be found in cans, powders or made fresh.”
Functional beverages may also use:
- Probiotics
- Amino acids
- Vitamins and minerals
- Amino acids
- Phenolic compounds (antioxidants)
The health benefits of mocktails and functional beverages
If you are considering giving these beverages a try, they can have many benefits.
- Lower in calories: “Without alcohol, these drinks usually contain fewer calories, which can help with weight loss,” Powers-Parker said.
- Rich in antioxidants: Ingredients like berries, herbs and spices protect your cells by reducing oxidative stress (damage to your cells caused by harmful molecules called free radicals).
- Support sleep and relaxation: Drinks made with calming herbs like chamomile, lavender or lemon balm can set the stage for restful sleep.
- Hydration boost: “Many mocktails are made with water, coconut water or infused ingredients like cucumber, all of which help you stay hydrated,” Powers-Parker said.
- Better for your liver: “Unlike alcohol, which can harm the liver, herbs like ginger, hibiscus and dandelion promote liver detoxification and reduce liver inflammation,” Powers-Parker said.
- Gentler on your body: When you make your own drink, you control the ingredients. That means less added sugar, fewer artificial flavors and more natural goodness.
A few cautions
Mocktails are generally safe for most people, but it’s important to know your body and the ingredients you’re using.
- Food allergies or sensitivities: Be mindful of herbs, artificial additives or fruits that may cause bloating, irritation or allergic reactions.
- Health conditions: “If you have impaired kidneys or digestive issues, check with your provider before trying drinks with unusual or concentrated ingredients,” Powers-Parker said.
- Added sugar: Skip soda and juice bases when possible. They can raise inflammation, affect gut health and increase the risk of fatty liver disease.
Fall-inspired mocktail and functional drink recipes to try
Here are five simple recipes you can make at home for your next fall gathering or just a cozy night in.
Cranberry sage refresher mocktail
- Cranberry juice
- Muddled sage leaves
- A squeeze of lemon
- Sparkling water
This is similar to a light cranberry cocktail or vodka-cran but with an herbal twist and zero alcohol.
Pear and ginger sparkler mocktail
- Pear nectar
- Freshly grated ginger
- A splash of lime
- Topped with soda water or ginger ale
This is similar to a Moscow mule but smoother and naturally sweet. The ginger kick makes it feel just like a cocktail.
Ginger apple cider tonic functional drink
- Unsweetened apple cider
- Warm water
- Freshly grated ginger
- A splash of lemon juice
- Dash of cinnamon
This recipe is a warm seasonal drink that’s immune-supportive and soothing for the stomach.
Golden turmeric latte functional drink
- Unsweetened almond or oat milk
- Turmeric powder
- Cinnamon
- Pinch of black pepper
- Honey or maple syrup
Warm the milk, whisk the spices and sip for anti-inflammatory benefits.
Yerba mate, lion’s mane and mint functional drink
- Loose-leaf yerba mate (or one tea bag)
- Lion’s mane mushroom powder (or another functional mushroom)
- Hot water
- Mint leaves
- Honey or monk fruit for sweetness
Yerba mate provides natural caffeine without the jitters, lion’s mane may support memory, focus and kidney support and mint adds a refreshing flavor while calming the stomach.
Crafting your own mocktails and drinks gives you complete control over what goes into your glass. It’s a small but powerful way to take care of your health while still enjoying a festive drink.
Bottom line
Choosing mocktails and functional beverages isn’t just about skipping alcohol. It’s about rethinking what celebration looks like. When you swap a glass of wine for a cranberry-sage refresher, you’re not missing out. You’re also showing family and friends that fun doesn’t have to come with a health trade-off.
Next time you raise a glass at a holiday event or function, try one of these fall-inspired recipes. Your body (and your morning routine) will thank you.
Need help?
If you need support for alcohol-free living, nutrition or building healthy routines, Banner Health experts can help. We have registered dietitians, mental health providers and other specialists who can help you explore healthier ways to celebrate with family and friends. Schedule an appointment today.
