What drinks can you drink every day for better health?

December 11, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), drinking enough water is crucial for overall health, preventing dehydration, and helping your body function normally. While plain water is always the best choice, a variety of other beverages can also be safely consumed daily to maintain hydration and support wellness. The key is to understand which options offer nutritional value without excessive calories or sugar.

Quick Summary

An overview of healthy daily beverage options, including water, unsweetened tea and coffee, and low-fat milk. Covers tips for increasing fluid intake and identifying nutritious, low-sugar alternatives to sugary drinks for better overall health.

Key Points

Prioritize Water: Water is the most essential, zero-calorie drink for daily hydration and bodily function.
Explore Flavored Water: Infuse plain or sparkling water with fruits or herbs like lemon, cucumber, or mint for natural, calorie-free flavor enhancement.
Drink Unsweetened Tea and Coffee: Enjoy moderate amounts of black, green, or herbal teas and plain coffee for their antioxidants and potential health benefits, but limit sugary additives.
Choose Low-Fat Milk: Incorporate low-fat dairy or calcium-fortified plant-based milks for protein, calcium, and vitamin D, limiting intake to 1-2 glasses per day.
Moderate 100% Juice: Consume 100% fruit or vegetable juice in small portions (max 125ml) to get vitamins without excessive sugar.
Avoid Sugary Beverages: Significantly limit or avoid sodas, energy drinks, and other high-sugar beverages that offer little nutritional value and can contribute to weight gain.
Consider Probiotic Drinks: Opt for kombucha or kefir with minimal added sugar for a healthy boost of gut-friendly cultures.

The Importance of Daily Hydration

Staying properly hydrated is fundamental to good health. Water helps regulate body temperature, lubricates joints, and removes waste through urination and perspiration. However, many people struggle to drink enough water and may turn to sugary drinks that undermine their health goals. Incorporating a variety of healthy liquids into your daily routine can make meeting your hydration goals both easier and more enjoyable.

Water: The Foundation of Hydration

Plain water, whether tap or filtered, is the ultimate zero-calorie hydration source. It is cost-effective and provides pure H2O to replenish fluids lost through daily activities. For those who find plain water unappealing, several simple additions can make it more palatable and interesting:

Infused Water: Add slices of lemon, lime, orange, cucumber, or fresh mint leaves for a burst of natural flavor.
Sparkling Water: Unsweetened sparkling water or seltzer offers a calorie-free, fizzy alternative to sugary sodas.
Electrolyte Water: For those who exercise intensely for over an hour, adding a pinch of Himalayan pink salt and raw honey to water can replenish electrolytes naturally lost through sweat.

Unsweetened Teas and Coffee

After water, unsweetened teas and coffee are among the most commonly consumed beverages worldwide and can be part of a healthy diet. They are calorie-free when consumed plain and contain beneficial antioxidants.

Green Tea: Rich in antioxidants and flavonoids, green tea is known for its potential to support heart health.
Herbal Tea: Varieties like chamomile, ginger, and peppermint can aid digestion and offer a range of soothing properties.
Coffee: Moderate coffee consumption (up to 400 mg of caffeine daily for most adults) may offer health benefits, such as a reduced risk of type 2 diabetes. The key is to avoid high-calorie additions like excess sugar, cream, and syrups.

Nutrient-Rich Daily Drinks

Beyond water and basic teas, some beverages provide additional nutritional benefits that can be enjoyed in moderation.

Low-Fat or Skim Milk: An excellent source of calcium, protein, potassium, and vitamin D, low-fat milk can contribute to a heart-healthy diet. Plant-based, calcium-fortified alternatives like soy milk are also great options.
100% Fruit or Vegetable Juice: While consuming whole fruits and vegetables is preferable, a small glass (around 125ml) of 100% juice can contribute to your daily intake of important nutrients. Diluting it with water can further reduce its sugar content.
Kombucha: This fermented tea contains live cultures that can support gut health. Look for options with minimal added sugars to maximize benefits.

Comparison of Daily Drink Options


Drink Type	Best for...	Nutritional Benefits	Things to Watch Out For	Recommended Daily Intake
Water (Plain)	Optimal Hydration	Zero calories, essential for bodily functions.	None, the best default option.	Aim for at least half of your daily fluid intake.
Tea (Unsweetened)	Antioxidants & Flavor	Rich in antioxidants, flavonoids.	Potential caffeine content; limit sugary additions.	3–4 cups, depending on caffeine tolerance.
Low-Fat/Skim Milk	Calcium & Protein	Important source of calcium, vitamin D, protein.	Calories, fat content; choose low-fat options.	Limit to 1-2 glasses for adults.
100% Juice	Vitamins & Taste	Concentrated source of vitamins.	High sugar content; easy to over-consume.	One small glass (125ml) maximum.
Flavored Water	Flavorful Hydration	Natural flavors without calories.	Be sure to check labels for added sweeteners.	Unlimited, as long as it's unsweetened.

Making Healthier Choices

Choosing healthier daily drinks is a simple yet impactful way to improve your overall health. Always prioritize hydration with water, but feel free to incorporate other beneficial beverages in moderation. Reading nutrition labels is critical, especially when evaluating flavored or specialty drinks, to avoid hidden sugars and unnecessary calories. By understanding the options and their nutritional profiles, you can build a sustainable and healthy drinking routine.

Conclusion: A Balanced Approach to Daily Beverages

While water remains the undisputed champion for daily hydration, a diverse array of other healthy beverages can help you stay hydrated and healthy. Unsweetened teas and coffees offer antioxidants and a caffeine boost, while low-fat milk provides essential nutrients like calcium. With mindful consumption and a focus on minimizing added sugars, you can make smarter beverage choices that contribute significantly to your overall wellness. Whether you infuse your water with fruit or enjoy a calming herbal tea, small, deliberate changes to your drinking habits can lead to lasting health benefits.

Frequently Asked Questions

The amount of water you need varies based on factors like age, activity level, and climate. A good general guideline is to drink enough fluid so that your urine is a clear, pale yellow color throughout the day.

While diet sodas are lower in calories, many contain artificial sweeteners. Water or unsweetened beverages are generally considered healthier, but diet drinks are a better alternative than sugary sodas.

Yes, most adults can safely consume up to 400 mg of caffeine per day, which is about four cups of coffee. It is best to avoid adding large amounts of sugar and cream to keep it a healthy choice.

It is best to limit 100% fruit juice to one small glass (125ml or about half a cup) per day. It is high in sugar, so eating whole fruits provides more fiber and is a more nutritious choice.

For most activities, water is sufficient for hydration. For high-intensity exercise lasting more than an hour, a sports drink can help replenish carbohydrates and electrolytes, but consider options with less added sugar.

Many water enhancers are sweetened with stevia or other zero-calorie sweeteners. They can be a good way to add flavor to water, but it's important to read labels to ensure they don't contain artificial additives you wish to avoid.

Healthy alternatives to plain water include unsweetened sparkling water, herbal teas, coffee without added sugar, low-fat milk, and homemade infused water with fruits or herbs like lemon and mint.