What drink should I drink every day? Your ultimate guide to healthy hydration

October 7, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), drinking enough water is crucial for overall health, preventing issues like kidney stones and constipation. So, what drink should I drink every day to ensure I am consistently hydrating my body and supporting my wellness goals? The answer begins with water, but a variety of other beverages can also contribute positively to your diet.

Quick Summary

Water is the ideal daily beverage for fundamental hydration. Learn about other healthy options like green tea and milk, and explore what to consume and what to limit for optimal nutrition and well-being. This guide covers the pros and cons of various drinks to help you make informed choices.

Key Points

Water First: Plain water should be your primary daily beverage for optimal hydration with zero calories and sugar.
Expand Your Options: Unsweetened green tea, low-fat milk, and plain coffee are healthy additions when consumed in moderation.
Limit Sugar: Minimize or avoid sugary drinks, including sodas, energy drinks, and most fruit juices, to prevent health issues.
Consider Electrolytes Wisely: Sports drinks are only necessary for intense, prolonged exercise; for most, a balanced diet and water suffice.
Add Natural Flavor: Infuse water with fruit or herbs like lemon and mint to enhance taste without adding calories.
Check Your Hydration: The color of your urine is a reliable indicator; aim for a pale yellow to ensure you are adequately hydrated.

Water: The Unbeatable Choice

Experts universally agree that water is the healthiest and most essential beverage for daily consumption. It is a zero-calorie, zero-sugar solution that is critical for countless bodily functions. Water helps to regulate your body temperature, lubricate and cushion joints, protect sensitive tissues, and remove waste through urination and perspiration. Mild dehydration, which can be easily overlooked, can lead to fatigue, headaches, and poor concentration.

Plain Water: The Foundation of Hydration

Making plain tap or bottled water your primary source of hydration is the most effective strategy. It's accessible, affordable, and contains no harmful additives. If the taste of plain water is unappealing, there are simple ways to enhance it without adding sugar or artificial sweeteners. Adding a slice of lemon, lime, cucumber, or some fresh mint leaves can provide a refreshing flavor twist.

Health Benefits of Drinking Water Daily

Enhances Cognitive Function: Mild dehydration can impact your mood, memory, and concentration. Staying adequately hydrated helps maintain optimal brain function.
Supports Weight Management: Drinking water can help you feel full, potentially reducing overall calorie intake. Replacing sugary beverages with water is a simple way to decrease caloric consumption.
Improves Physical Performance: For athletes and individuals with active lifestyles, proper hydration is key to maintaining peak physical performance and recovery.
Promotes Healthy Skin: Staying hydrated helps maintain skin elasticity and suppleness, contributing to a healthier appearance.
Prevents Kidney Stones: Adequate water intake helps dilute the concentration of minerals in the urinary tract, reducing the risk of kidney stone formation.

Beyond Water: Exploring Other Healthy Daily Drinks

For variety and additional nutrients, several other beverages can be part of a healthy daily routine. Moderation is key with many of these options, especially those containing caffeine or higher sugar levels.

Green Tea

Loaded with antioxidants called catechins, green tea offers numerous potential health benefits, including supporting heart health, potentially aiding in weight loss by boosting metabolism, and protecting brain health. It is a low-calorie beverage, especially when consumed unsweetened. Japanese and Chinese green teas offer different flavor profiles, from earthy to floral.

Milk

Unflavored dairy milk can be a nutritious part of a healthy diet, providing protein, calcium, potassium, and vitamin D. Some studies suggest milk can be more hydrating than plain water due to its nutrient composition, which slows gastric emptying. Plant-based alternatives like soy, almond, and oat milk are also available and can be fortified with similar nutrients. Choose low-fat or fat-free versions to reduce saturated fat intake.

Coffee

Drinking plain, filtered coffee in moderation (around 3-5 cups per day for most healthy adults) is considered healthy and may offer benefits such as a lower risk of type 2 diabetes and liver disease. However, the key is to avoid excessive cream, sugar, and other high-calorie additives. Excessive caffeine can cause anxiety or disrupt sleep for some individuals.

Infused & Sparkling Water

For those who crave fizz, plain sparkling water is a great calorie-free option. Adding fruit or herbs to both still and sparkling water creates flavored alternatives without relying on commercial versions that often contain added sugars and sweeteners.

What to Limit or Avoid

Sugary Drinks

Sugary beverages like soda, energy drinks, and fruit drinks should be avoided or significantly limited. They offer empty calories, can contribute to weight gain, and increase the risk of serious health issues like type 2 diabetes and heart disease.

Fruit Juice

While 100% fruit juice contains some vitamins, it lacks the fiber of whole fruit and is high in natural sugars. Limit intake to a small glass (150ml) per day, preferably with a meal.

Sports Drinks

Unless you are an athlete engaging in intense, prolonged exercise (over an hour), plain water is sufficient for hydration. Sports drinks are high in sugar and electrolytes designed for specific athletic needs and are not suitable for general daily consumption.

Healthy Drink Comparison


Drink Type	Hydration Efficacy	Calories	Sugar (Typical)	Key Nutrients	Best For...
Plain Water	Excellent	0	0g	None	All-day, everyday hydration.
Green Tea (Unsweetened)	Excellent	0	0g	Antioxidants (Catechins)	Antioxidant boost, metabolism support.
Low-Fat Milk	Excellent	Moderate	Natural sugars	Protein, Calcium, Vit D	Bone health, post-workout recovery.
Plain Coffee	Excellent (moderate intake)	Low	0g	Antioxidants, caffeine	Mental alertness (in moderation).
Coconut Water (Unsweetened)	Very Good	Moderate	Natural sugars	Electrolytes	Replenishing minerals (with caution).
Fruit Infused Water	Excellent	0	0g	Trace nutrients from fruit	Adding flavor without calories.

Conclusion

The simple answer to what drink should I drink every day is primarily water. It is the most effective, accessible, and calorie-free way to maintain proper hydration and support overall bodily function. For additional nutritional benefits and variety, incorporating unsweetened green tea, low-fat milk, and plain coffee in moderation can enhance your daily fluid intake. It is equally important to be mindful of and minimize consumption of sugary drinks, excessive fruit juice, and unnecessary sports drinks. By making these informed choices, you can build a sustainable, healthy hydration habit that benefits your body and mind for years to come.

Building a Sustainable Hydration Routine

To help maintain consistent hydration, try these practical tips:

Use a Reusable Bottle: Keep a reusable water bottle with you throughout the day to encourage regular sipping.
Set Reminders: Use a hydration app or set alarms to prompt yourself to drink water at regular intervals.
Hydrate Strategically: Drink a glass of water when you wake up, before each meal, and before, during, and after exercise.

Listen to Your Body

While general guidelines are helpful, individual fluid needs can vary based on factors like activity level, climate, and overall health. Paying attention to your body's signals, such as thirst and the color of your urine, is a reliable way to gauge your hydration status. Aim for a pale, straw-colored urine to indicate you are well-hydrated.

Frequently Asked Questions

Yes, drinking green tea daily in moderation is a good idea. It is rich in antioxidants and can support heart and brain health. However, be mindful of the caffeine content, especially if you are sensitive to it or consuming it close to bedtime.

For most people with a balanced diet, plain water is sufficient for hydration. However, after intense, prolonged exercise or during illness with fluid loss (like vomiting or diarrhea), electrolyte-containing drinks can be beneficial for faster rehydration.

For most healthy adults, 1-2 servings of low-fat or fat-free milk per day can be part of a healthy diet, providing important nutrients like calcium and vitamin D. Those with high cholesterol may want to choose reduced-fat options.

While diet sodas are lower in calories, they are not necessarily a healthier long-term option. Some research links artificial sweeteners in diet drinks to health problems and a maintained preference for sweet flavors, which can hinder the transition to water.

For most moderate workouts, water is all you need to refuel and rehydrate. For intense, hour-long or longer workouts, a sports drink containing carbohydrates and electrolytes may be helpful for recovery.

No, moderate coffee consumption does not typically cause dehydration. While caffeine has a mild diuretic effect, the fluid in a cup of coffee outweighs this effect, and it still counts towards your daily fluid intake.

No, it's healthier to eat whole fruit. Fruit juice lacks the fiber of whole fruit and is high in natural sugars, which add calories without providing the same feeling of fullness. Limiting juice intake to a small, occasional glass is recommended.