The Uncontested Winner: Plain Water
For most people in most situations, plain water is the undisputed healthiest drink. It is calorie-free, inexpensive, and universally available. Water is essential for countless bodily functions, from lubricating joints and protecting organs to transporting nutrients and regulating body temperature. The vast majority of health professionals agree that staying adequately hydrated primarily with water is key to overall wellness.
To make plain water more appealing without adding sugars, consider these options:
- Adding slices of lemon, lime, or cucumber.
- Infusing with fresh mint or berries.
- Using sparkling water for a fizzy alternative.
The Nuances of Hydration
Interestingly, some research suggests that beverages with a small amount of sugar, fat, or protein may be more hydrating than plain water over a prolonged period. This is because these components slow down the rate at which fluid leaves the stomach, keeping hydration levels up for longer. This is particularly relevant for athletes in intense, long-duration activities, for whom milk or a sports drink might offer better sustained hydration than water alone.
The Healthy Contenders: Tea and Coffee
When consumed without excessive sugar, milk, or cream, both tea and coffee are healthy beverage choices rich in antioxidants.
Benefits of Tea
- Green Tea: Contains powerful antioxidants like polyphenols and catechins, linked to lower risk of heart disease, cancer, and type 2 diabetes. The level of beneficial compounds can vary depending on brewing method.
- Herbal Tea: Naturally caffeine-free and offers a range of benefits depending on the herbs used. For example, chamomile tea is known for its calming properties, while ginger tea can help with digestion.
Benefits of Coffee
- Black Coffee: Provides a dose of caffeine for alertness and concentration, and is associated with a reduced risk of liver disease and type 2 diabetes. It is a zero-calorie option when consumed black.
- Antioxidants: Like tea, coffee contains a high level of antioxidants, which combat oxidative stress in the body.
Important Considerations for Tea and Coffee
Moderation is key, especially with caffeinated versions. High caffeine intake can cause anxiety, insomnia, and stomach issues in some individuals. For those sensitive to caffeine, decaffeinated or herbal teas are excellent alternatives that still provide antioxidant benefits.
The Nutrient-Dense Option: Milk and Alternatives
Milk, whether dairy or plant-based, can be a valuable part of a healthy diet, offering a source of calcium, protein, and vitamin D.
- Low-Fat Dairy Milk: Offers essential nutrients without the high saturated fat content of whole milk. It's a great post-workout recovery drink due to its protein and electrolyte content.
- Soy Milk: A strong plant-based alternative, often fortified with calcium and vitamin D, and is a good source of protein. Some studies suggest soy protein may help lower LDL cholesterol.
- Oat Milk: Another popular alternative, with some brands offering beneficial beta-glucans, a soluble fiber that can help lower cholesterol.
The Mixed Bag: Juices and Smoothies
While smoothies and juices can be made from nutrient-rich fruits and vegetables, it's easy for their calorie and sugar counts to soar.
- Juices (100%): A small glass (150ml) can contribute to your daily fruit intake but should be limited due to high sugar content and lack of fiber compared to whole fruit. Vegetable juice is a lower-sugar option.
- Smoothies (Homemade): A great way to incorporate more fruits and vegetables, retaining fiber that helps promote satiety. Control the ingredients to avoid excess sugar and calories. Store-bought versions are often very high in sugar.
The Drinks to Avoid
Many popular beverages offer little to no nutritional value and are laden with added sugars. These include:
- Sugary Soft Drinks & Lemonades: High in calories and sugar, linked to weight gain, type 2 diabetes, and other health issues.
- Energy Drinks: Contain excessive amounts of caffeine and sugar, often with unproven performance-enhancing claims.
- Sweetened Teas & Bottled Juices: Can contain as much sugar as soda, negating any potential health benefits.
- Alcohol: Acts as a diuretic and should be consumed in moderation, or not at all.
Comparison of Healthy Drink Options
| Drink | Calories (per 8oz) | Added Sugars | Key Benefits | Notes |
|---|---|---|---|---|
| Water | 0 | None | Hydration, zero calories | The gold standard |
| Black Coffee | 0-2 | None | Antioxidants, metabolism boost | Moderate caffeine is key |
| Unsweetened Tea | 0-2 | None | Antioxidants, anti-inflammatory | Green, black, herbal options |
| Skim Milk | ~80 | None | Calcium, protein, electrolytes | Great for post-workout |
| Soy Milk (Unsweetened) | ~80 | None | Protein, fortified nutrients | Plant-based, potential cholesterol benefits |
| Vegetable Juice | ~50 | None | Nutrients, low sugar | Homemade is best for low sodium |
| 100% Fruit Juice | ~110 | None (but high natural sugar) | Vitamins, quick energy | Limit to small quantities |
| Kombucha | Variable | Variable | Probiotics, antioxidants | Choose low-sugar varieties |
Conclusion
In the quest to determine which is the healthiest drink to have, the answer remains refreshingly simple: water. It provides essential, pure hydration without any unnecessary calories or additives. However, for variety and targeted nutritional benefits, unsweetened tea, black coffee, and low-fat milk or fortified alternatives like soy and oat milk are excellent choices. Ultimately, focusing on hydration as your primary goal and treating other healthy beverages as supplements to your diet will lead to the best outcomes. Avoiding sugary drinks entirely is one of the most impactful choices you can make for your long-term health.
How to make smarter drinking choices
- Prioritize plain water for daily hydration. Carry a reusable bottle to make it easy.
- Infuse water with fruits or herbs for flavor without sugar.
- Brew your own tea and coffee at home to control sugar and milk additions.
- Opt for low-fat or plant-based milks over whole-fat varieties.
- Limit fruit juice to small, occasional servings and choose 100% unsweetened versions.
- Skip sodas, energy drinks, and other sugary beverages entirely.
- Read labels carefully on all bottled drinks, as hidden sugars are common.
