Water: What's the Healthiest Drink on the Planet?

October 31, 2025 •

4 min read

According to Harvard's T.H. Chan School of Public Health, water is the best drink for quenching thirst and maintaining optimal health. But what makes this clear liquid stand out among the vast array of beverages available today, and why is it truly what's the healthiest drink on the planet?

Quick Summary

This article explores why plain water is widely considered the healthiest beverage, detailing its essential role in bodily functions, comparing it to other popular drinks, and offering practical advice for staying hydrated.

Key Points

Water is the undisputed champion: As the body's most essential fluid, plain water offers pure, calorie-free hydration that no other beverage can beat.
Antioxidant power of tea: Unsweetened green and black teas are rich in antioxidants, offering protective benefits against various diseases.
Gut health from fermented drinks: Kombucha and kefir are rich in probiotics, which support a healthy gut microbiome, though sugar content should be monitored.
Nutrients from milk: Low-fat dairy and fortified plant-based milks provide essential nutrients like calcium, protein, and vitamin D, crucial for bone and muscle health.
Limit sugary and artificial beverages: Drinks high in added sugar or artificial sweeteners should be avoided, as they contribute to weight gain and metabolic issues.
Infuse water for flavor: If plain water is unappealing, naturally infuse it with fruits, vegetables, and herbs to enhance the taste without added sugars.
Moderate other healthy options: While drinks like coffee and 100% fruit juice have benefits, moderation is key due to caffeine and sugar content.

The Unrivaled Importance of Water

The Foundational Drink of Life

Water is not just a drink; it is the fundamental fluid that makes up 50% to 75% of the human body. It is involved in countless critical functions, from regulating body temperature through sweating to carrying nutrients and oxygen to cells. Without adequate water, the body cannot function properly, leading to dehydration and various health problems. Unlike other beverages, water provides pure hydration without any added calories, sugars, or artificial ingredients that can harm health over time. This simplicity is its greatest strength, making it the undeniable champion of healthy beverages.

Functions of Water in the Body

Lubrication and Cushioning: Water acts as a lubricant for joints and is a shock absorber for sensitive areas like the eyes and spinal cord.
Waste Removal: It helps flush out metabolic by-products, excess electrolytes, and urea through urination.
Digestion and Constipation Prevention: Water aids in digestion and helps to prevent constipation.
Cellular Integrity: It maintains the health and integrity of every cell in the body.
Temperature Regulation: Sweating helps regulate body temperature, and it is a process dependent on sufficient water intake.

The Contestants: Comparing Water to Other Beverages

While water is the ideal choice, other beverages can offer specific benefits. However, they almost always come with trade-offs, such as calories, caffeine, or potential health risks if consumed in excess. Here is a comparison of water to some other popular drinks:

Comparison Table: Water vs. Other Healthy Drinks


Feature	Plain Water	Unsweetened Tea (Green/Black)	Kombucha	Low-Fat Milk	100% Fruit Juice
Core Benefit	Pure hydration	Antioxidants, anti-inflammatory compounds	Probiotics, antioxidants	Calcium, protein, vitamin D	Vitamins, antioxidants
Calories	0	0	Varies, typically low	Varies	High
Sugar	0	0	Can contain added sugar	Naturally occurring sugar	High natural sugar
Electrolytes	Trace minerals	None (unless added)	Trace amounts	Yes, in significant amounts	Yes (e.g., potassium)
Best For	Daily hydration, weight management	Fighting free radicals, heart health	Gut health, microbiome support	Bone health, post-workout recovery	Quick vitamin boost (in moderation)
Key Caveat	Can be perceived as boring	Caffeine content, potential teeth staining	Limited human research, potential for high sugar	Lactose intolerance issues for some	High sugar content, lacks fiber

Tips for Making Water a Healthier Choice

If plain water seems unappealing, there are many ways to enhance its flavor naturally without adding sugar or artificial sweeteners:

Infuse with fruit: Add slices of lemon, lime, or cucumber to a pitcher of water for a refreshing twist.
Add herbs: Fresh mint, basil, or rosemary can add a new dimension of flavor.
Use frozen fruit: Instead of plain ice cubes, freeze berries or other fruits to cool your water while adding subtle flavor as they melt.
Make herbal tea: Many herbal teas are caffeine-free and offer antioxidants and unique flavors. Simply steep in hot water and enjoy warm or iced.

The Dangers of Sugary and Artificial Drinks

In the quest for what's the healthiest drink on the planet, it is just as important to understand what to avoid. The World Health Organization (WHO) and other health bodies worldwide have issued strong recommendations to limit or avoid sugary drinks entirely, as they are a leading cause of obesity, type 2 diabetes, and heart disease. Even 'diet' versions with artificial sweeteners are not a healthy alternative, with some studies suggesting they may interfere with the body's metabolic processes. The best strategy is to avoid these altogether and embrace healthier, more natural options.

Conclusion

While a variety of healthy beverages exist, none can dethrone plain water from its status as what's the healthiest drink on the planet. Its zero-calorie, zero-sugar composition, combined with its vital role in every bodily function, makes it the undisputed best choice for daily hydration. Other drinks like unsweetened tea, kombucha, and low-fat milk can offer specific benefits and variety, but they are best consumed in moderation alongside a primary intake of water. By prioritizing water and minimizing less healthy options, you can significantly improve your overall health and wellness.

How to Build a Hydration Routine

Creating a consistent hydration routine is key to making sure you drink enough water throughout the day. Start by drinking a glass of water first thing in the morning to rehydrate after sleep. Carry a reusable water bottle to easily track your intake and have water on hand. For every cup of coffee or other diuretic beverage, have an extra glass of water. And if you’re looking for motivation, try adding a few splashes of fruit juice to sparkling water for a low-sugar, flavorful treat. Small, consistent habits make a monumental difference over time.

Frequently Asked Questions

For most people in developed countries, tap water is a perfectly safe and healthy option. It is regulated and often contains beneficial fluoride. Bottled water is not inherently healthier and can be a significant source of plastic waste.

Yes, unsweetened coffee and tea are mostly water and contribute to your overall daily fluid intake. However, excessive caffeine can have diuretic effects and lead to anxiety or restlessness in some people, so moderation is recommended.

For most people engaging in moderate, daily activity, water is the best choice for hydration. Sports drinks are designed for endurance athletes to replenish electrolytes and carbohydrates lost during intense, prolonged exercise and often contain high amounts of sugar.

Common signs of dehydration include dark-colored urine, thirst, dry mouth, lethargy, dizziness, and urinating less frequently than usual. Keeping an eye on urine color is a simple way to monitor your hydration status.

Coconut water is a natural source of electrolytes like potassium and magnesium and has less sugar than many juices or sodas. While it can be a good option for post-exercise rehydration, plain water is the best choice for everyday hydration.

Homemade vegetable juices and smoothies are excellent ways to get more vitamins, minerals, and antioxidants. Unlike juices, smoothies retain fiber, which is important for digestion and blood sugar stability. Store-bought versions can be high in sugar and calories, so check labels carefully.

The human body has its own highly effective detoxification system through the liver and kidneys. While drinks with natural ingredients like lemon, ginger, and green tea can support these organs and offer antioxidants, the concept of a 'cleansing' drink that flushes toxins is largely a myth.