Beyond the Basics: What is the healthiest thing a human can drink?

October 4, 2025 •

5 min read

With the human body being composed of 50-75% water, proper hydration is paramount for every bodily function, yet many people fail to meet their daily fluid intake needs. This leads to the fundamental question: What is the healthiest thing a human can drink? The answer may seem simple, but understanding the nuances of different beverages is key to optimal health.

Quick Summary

Plain water is the most essential and healthiest beverage due to its pivotal role in bodily functions, zero calories, and lack of additives. Other choices like unsweetened tea, coffee, and fortified milk can also provide health benefits and contribute to overall hydration.

Key Points

Plain Water is Number One: As the most essential fluid, plain water offers unmatched hydration with zero calories, sugar, or additives.
Tea Provides Antioxidants: Unsweetened green and black tea are rich in antioxidants that may reduce the risk of heart disease and certain cancers.
Coffee in Moderation is Beneficial: Filtered, unsweetened coffee consumed moderately can offer protective effects against type 2 diabetes and liver disease.
Milk Adds Essential Nutrients: Low-fat dairy and fortified plant-based milks provide calcium, vitamin D, and protein, contributing to bone and muscle health.
Avoid Sugary Drinks: Soft drinks, sugary fruit juices, and energy drinks are high in empty calories and offer minimal nutritional value, leading to potential health issues.
Enhance Water Naturally: For flavor variety, infuse plain water with fresh fruit, vegetables, or herbs instead of opting for sweetened options.

The Undisputed Champion: The Case for Plain Water

For maintaining bodily function and hydration, plain water is the undisputed healthiest beverage. Unlike other drinks, water is completely calorie-free and sugar-free, meaning it hydrates without contributing to weight gain or increasing the risk of diseases like type 2 diabetes. The functions of water are vast and essential for survival, performing a variety of critical roles:

Regulates Body Temperature: Water stores and releases heat, helping to regulate body temperature through sweating.
Lubricates and Cushions Joints: Cartilage, which is found in joints and spinal discs, is about 80% water. Adequate water intake helps maintain its shock-absorbing abilities.
Transports Nutrients: Blood is more than 90% water, allowing it to carry oxygen and nutrients to cells and organs.
Eliminates Waste: Water is crucial for flushing out waste products via urination and perspiration.
Prevents Infections: Proper hydration reduces the risk of urinary tract infections by keeping the bladder clear of bacteria.
Enhances Cognitive Function: Mild dehydration can impair concentration, memory, and mood. Staying hydrated is linked to improved cognitive performance.

Plain tap water is the best choice for most people, as it is widely available, cheap, and in many places, includes added fluoride for dental health. For those who prefer a little variety, adding a slice of lemon, lime, or cucumber to water provides flavor without adding sugar.

Top Healthy Alternatives and Their Nuances

While water is the ideal choice, several other beverages offer health benefits and can be enjoyed in moderation as part of a balanced diet.

Green and Black Tea

Both green and black teas are loaded with antioxidants, particularly catechins in green tea. These compounds can help protect against certain cancers, stroke, and heart disease by fighting oxidative damage. Tea is also nearly as effective as water for hydration.

How to Enjoy: Drink unsweetened tea to avoid added sugars. Add a slice of lemon for a flavor boost.
Key Consideration: Adding milk to tea may interfere with the absorption of antioxidants, so it is best to drink it black.

Unsweetened Coffee

Studies suggest that moderate consumption of filtered, unsweetened coffee can be healthy, offering protective benefits against type 2 diabetes and liver disease. Like tea, coffee is also rich in antioxidants.

How to Enjoy: Stick to 3–5 cups per day and avoid adding cream, sugar, or high-calorie syrups.
Key Consideration: If you have high cholesterol, brew your coffee with a paper filter to remove a substance called cafestol, which can raise LDL cholesterol.

Low-Fat Milk and Plant-Based Alternatives

Dairy and fortified plant-based milks offer a good source of nutrients, including calcium, vitamin D, and protein, which are essential for strong bones and muscles. Skim or low-fat options are recommended to limit saturated fat and calories.

Key Consideration: The nutrient content of plant-based milks (soy, almond, oat, etc.) can vary, so it is crucial to choose fortified varieties with added calcium and vitamin D.

Coconut Water

As a natural source of electrolytes, coconut water is an excellent option for rehydration, particularly after intense or prolonged exercise when significant sweating occurs. It contains electrolytes like potassium, sodium, and manganese.

Key Consideration: For less strenuous activity, plain water is sufficient. Always check the label for added sugars, as some brands add them to sweeten the product.

Unhealthy Beverages to Limit or Avoid

To support a healthy diet, it is important to be aware of the beverages that can be detrimental to your health, especially when consumed regularly.

Sugary Drinks

Soft drinks, fruit juice drinks, and sweetened sodas provide empty calories and contribute to weight gain, tooth decay, and a higher risk of heart disease and type 2 diabetes. Even 100% fruit juice, while containing some vitamins, is high in natural sugar and lacks the beneficial fiber of whole fruit.

Energy and Sports Drinks

For most people, energy and sports drinks are high in added sugar, excessive caffeine, and stimulants that provide little to no health benefit. They are only useful for endurance athletes and can cause anxiety and heart rhythm issues in sensitive individuals.

Alcoholic Beverages

Alcohol acts as a diuretic, causing the body to lose fluids and increasing the risk of dehydration. Excessive alcohol consumption is linked to a range of health problems.

Comparison of Healthy Beverages


Beverage	Calories	Key Electrolytes	Antioxidants	Key Benefits
Plain Water	0	Can contain minerals like calcium and magnesium	Minimal	Universal hydration, joint lubrication, temperature regulation, waste removal
Green Tea	0	N/A	High (Catechins, EGCG)	Reduced risk of heart disease, improved brain function, boosts metabolism
Filtered Coffee	0	N/A	High	Reduced risk of type 2 diabetes, heart disease, and liver disease (in moderation)
Low-Fat Milk	Low to moderate	Potassium, calcium	Can vary	Bone health, protein source, effective for hydration

Making Healthy Hydration a Daily Habit

Building consistent hydration habits can significantly impact your overall well-being. Here are a few strategies to incorporate more fluids into your day:

Carry a Reusable Bottle: Always have a water bottle on hand to remind yourself to drink. Keeping it visible makes it easier to track your intake.
Add Flavor Naturally: If plain water is too bland, infuse it with fruits, vegetables, or herbs like lemon, cucumber, or mint. This adds flavor without the need for sugar or artificial sweeteners.
Create a Schedule: Drink a glass of water when you wake up, before every meal, and before bed. This builds a routine that ensures regular intake throughout the day.
Listen to Your Body: Don't wait until you feel thirsty, as thirst is often a sign that dehydration has already begun. Pay attention to the color of your urine—it should be a pale, clear yellow.
Swap Smartly: Replace one sugary drink each day with a glass of water. This simple swap can significantly reduce your calorie intake over time.

Conclusion

While many beverages promise health benefits, plain water remains the most essential and safest choice for everyday hydration. It is calorie-free, crucial for numerous bodily functions, and has no drawbacks when consumed in appropriate amounts. Options like unsweetened tea and coffee provide antioxidants and other benefits, making them a healthy part of a balanced fluid intake, while low-fat milk offers vital nutrients. The key is to prioritize water and limit sugary, calorie-dense drinks that negatively impact health. By making mindful beverage choices, you can effectively support your body's systems and contribute to long-term wellness.

For more detailed information on healthy drinks and hydration, you can visit the Centers for Disease Control and Prevention's website.

Frequently Asked Questions

For the average person, drinking a gallon of water (approximately 3.7 liters) is more than enough to meet daily fluid needs. The specific amount required depends on factors like age, gender, activity level, and climate. While generally safe, excessive intake can lead to water intoxication, though this is rare.

For most people, plain water is sufficient for hydration. Sports drinks are typically only necessary for athletes engaged in intense, high-intensity exercise for over an hour, as they contain carbohydrates and electrolytes to replenish those lost through heavy sweating.

Yes, many foods, especially fruits and vegetables, have a high water content and contribute to your daily fluid intake. Examples include watermelon, strawberries, cucumbers, and tomatoes.

The healthiest hot beverages are unsweetened tea or coffee. Green tea is particularly noted for its high antioxidant content, but black coffee and other herbal teas also provide benefits without the added sugar often found in hot chocolate or flavored lattes.

Unsweetened sparkling water is a healthy choice, as it offers hydration without calories or sugar, and is a good alternative to plain water. However, some flavored seltzers may contain added sugar, and the carbonation can be acidic, which is something to be aware of for dental health.

Adding milk to your tea may decrease its health benefits. The proteins in milk, particularly casein, might bind to the antioxidants (catechins) in tea, potentially reducing their absorption and effectiveness in the body.

A simple way to check your hydration level is to observe your urine color. If you are well-hydrated, your urine should be a pale, clear yellow. If it's dark yellow, it's a clear signal to increase your fluid intake.