What drink is good for health?: A Comprehensive Nutrition Diet Guide

October 1, 2025 •

4 min read

The human body is composed of 50-75% water, underscoring the vital role of proper hydration for overall well-being. If you're asking, 'What drink is good for health?', the best options go beyond simple water to provide additional nutrients and benefits that support a balanced diet.

Quick Summary

Explore the best beverages for a healthy diet, including water, green tea, and probiotic-rich options like kefir. Understand their benefits for hydration, gut health, and weight management, while learning which drinks to consume in moderation.

Key Points

Water is Best: Plain water is the healthiest beverage, crucial for hydration, calorie control, and numerous bodily functions without adding sugar or calories.
Green Tea for Antioxidants: Unsweetened green tea is a low-calorie, hydrating drink rich in antioxidants that may reduce heart disease risk and aid weight loss.
Kefir for Gut Health: This fermented milk drink is packed with probiotics, protein, and calcium, supporting a healthy gut microbiome and bone strength.
Choose Vegetable Juice over Fruit: Fresh vegetable juices offer high nutrient density with less sugar than fruit juices, especially when blended to retain fiber.
Limit Sugary and Excessively Caffeinated Drinks: Avoid sodas, energy drinks, and heavily sweetened coffees, which add unnecessary calories and offer little nutritional benefit.
Moderation is Key: Enjoy beverages like milk, coffee, and even 100% fruit juice in moderation, being mindful of added sugars and caffeine content.

The Undisputed Champion: Water

Water is the cornerstone of a healthy diet and is arguably the single best drink for health. It contains no calories or sugar and is essential for countless bodily functions, from regulating body temperature to lubricating joints and transporting nutrients. Replacing sugary drinks with plain water can significantly reduce your caloric intake, a key factor in weight management. Adequate water intake also helps prevent dehydration, which can manifest as unclear thinking, mood changes, and constipation.

For those who find plain water unappealing, there are several simple ways to make it more exciting:

Infuse with fruit: Add slices of lemon, lime, orange, or cucumber for a refreshing twist.
Include fresh herbs: Mint or basil can add a sophisticated and fresh flavor.
Sparkling water: Opt for plain sparkling water or seltzer, which provides fizz without the sugar.
Temperature variations: Enjoy it iced cold or hot with a slice of citrus to change things up.

Nutritious Alternatives to Quench Your Thirst

While water is paramount, several other beverages offer unique nutritional benefits and can be part of a healthy diet in moderation.

Teas: Rich in Antioxidants

Green, black, and herbal teas are low-calorie choices that come with significant health benefits, mainly attributed to their polyphenol content. Green tea, in particular, is celebrated for its high concentration of antioxidants called catechins. Studies suggest that regular green tea consumption may reduce the risk of heart disease and support weight management by boosting metabolism. It also has anti-inflammatory and antimicrobial properties. Tea is nearly as hydrating as water, making it an excellent alternative.

Kefir and Milk: For Strong Bones and Gut Health

Kefir is a fermented milk drink rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. A balanced gut can influence everything from digestion to immunity. Kefir also provides a substantial dose of protein, calcium, and B vitamins. For those who prefer non-fermented options, unsweetened low-fat or fat-free milk (or fortified plant-based alternatives like soy milk) offer important nutrients like calcium, protein, potassium, and vitamin D. Milk is also an effective post-exercise rehydration drink.

Vegetable Juices: Nutrient-Dense Liquids

Making your own fresh vegetable juice is a great way to boost your intake of vitamins and minerals. Unlike many fruit juices, vegetable juices are typically much lower in sugar. Options like celery juice or green veggie juice (kale, spinach, cucumber) are hydrating and packed with beneficial plant compounds. It's best to choose low-sodium versions of store-bought juices or use a blender to retain beneficial fiber.

Drinks to Consume in Moderation or Limit

Not all beverages are created equal, and some should be consumed sparingly to avoid negative health impacts.

Coffee: Enjoy Plain

Black coffee, without added sweeteners or cream, can be a healthy choice due to its antioxidants and potential heart-healthy properties. However, excessive intake can lead to jitters and anxiety, and large, milky, or sugary coffee drinks can pack in unnecessary calories. Moderation, typically up to four to five cups a day, is recommended.

Fruit Juices and Sugary Drinks

While 100% fruit juice contains some nutrients, it is high in sugar and lacks the fiber of whole fruit, leading to potential blood sugar spikes. The Heart Foundation of Australia recommends limiting 100% fruit juice to a small glass (125ml) occasionally. Sugary drinks, such as soda and sports drinks, should be avoided as they contribute to weight gain and provide little to no nutritional value.

Comparison of Healthy Beverages


Feature	Water	Green Tea (Unsweetened)	Kefir (Unsweetened)	Vegetable Juice (Fresh)
Primary Benefit	Hydration, all-around health	Antioxidants, metabolism boost	Probiotics, gut health, calcium	High in vitamins and minerals
Calorie Count	0	0	~90-110 per cup	Varies; typically low
Key Nutrients	Electrolytes (depending on source)	Polyphenols, vitamins B1, B2, C	Protein, calcium, B vitamins, K2	Vitamins A, C, K, potassium
Sugar Content	0	0	Naturally occurring lactose	Low (if no fruit added)
Weight Loss Support	Promotes satiety, no calories	Boosts metabolism and fat oxidation	High in protein, promotes satiety	Low-calorie, nutrient-dense
Ideal Consumption	Daily, throughout the day	Daily, 2-3 cups	Daily, 1 serving	Daily, 1 small glass
Notes	Best overall for daily needs	Can contain caffeine	Good for muscle recovery	Blend to keep fiber intact

Conclusion: Making Smart Drink Choices

Ultimately, the best drink for your health is water. It provides essential hydration with zero calories and no sugar, serving as the foundation for a healthy body. However, a variety of other beverages can complement your diet, such as antioxidant-rich green tea and probiotic-packed kefir. When choosing these alternatives, it's vital to opt for unsweetened versions and be mindful of portion sizes. By limiting sugary drinks and understanding the unique benefits of various beverages, you can make informed choices that contribute positively to your overall well-being. For more insights into healthy eating patterns, consult authoritative sources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

Yes, black coffee can be a healthy drink due to its antioxidant content, but it should be consumed in moderation. Adding excessive sugar, cream, or flavored syrups can add unnecessary calories and negate its health benefits.

While diet sodas contain fewer calories than their sugary counterparts, they do not provide any nutritional value. Some research suggests they may maintain the habit of craving sweet drinks, and many experts recommend water instead.

To increase your water intake, try carrying a reusable water bottle, adding slices of fruit or herbs for flavor, or choosing water over sugary drinks when eating out. You can also opt for water-rich foods like fruits and vegetables.

Kefir is one of the best drinks for gut health due to its high concentration of diverse probiotic strains. Kombucha and certain probiotic sodas are also good options, but it is important to choose low-sugar varieties.

In moderation, 100% fruit juice can provide some vitamins. However, it lacks the fiber of whole fruit and contains concentrated sugar, which can lead to blood sugar spikes. It's generally better to eat whole fruit and limit juice intake to a small glass.

Unsweetened coconut water is a natural source of electrolytes like potassium and can be a good hydrating beverage, especially after exercise. However, check the label, as many commercial brands contain added sugar.

Yes, many herbal teas offer specific health benefits. For example, ginger tea can aid digestion, chamomile can be calming, and hibiscus tea may help lower blood pressure. These are great, low-calorie additions to your fluid intake.