What is the best drink for longevity? A deep dive into healthy hydration

November 23, 2025 •

4 min read

According to research published in the British Journal of Nutrition, consuming a balanced mix of water, coffee, and tea was associated with a lower risk of mortality. This finding prompts a closer look into what is the best drink for longevity, as evidence suggests that a variety of healthful beverages may be more beneficial than focusing on a single elixir.

Quick Summary

This article explores the beverages most frequently linked to increased lifespan, examining the science behind their health benefits. It details the potent compounds found in options like green tea, coffee, and bone broth that promote cellular health and reduce chronic disease risk. Recommendations from longevity experts are included to help inform daily consumption choices.

Key Points

Start with Water: Plain water is the most essential and fundamental drink for longevity and should form the basis of your daily fluid intake.
Embrace Green Tea: Rich in EGCG, green tea is a powerful antioxidant that protects against cellular damage and is linked to lower mortality rates in some populations.
Add Black Coffee: In moderation, black coffee provides antioxidants and may reduce the risk of neurodegenerative diseases and type 2 diabetes.
Support Gut Health with Kefir: Fermented drinks like kefir contain probiotics that strengthen the gut microbiome, which is crucial for immunity and overall health.
Consider Bone Broth: Rich in collagen and amino acids, bone broth can support the intestinal barrier and contribute to healthier skin and bones.
Practice Moderation: Be mindful of caffeine intake and be extremely cautious with alcohol, as excessive consumption negates health benefits and can shorten lifespan.
Mix and Match: The best strategy involves a mix of healthy beverages, prioritizing hydration while gaining the synergistic benefits of various plant compounds.
Focus on Quality: For drinks like tea and coffee, avoid excessive sugars and artificial additives, which can counteract their positive health effects.

The Importance of Fluid Choices for a Long Life

Beyond just staying hydrated, the specific beverages we consume can significantly impact our healthspan. While water is undoubtedly foundational for life, other drinks contain bioactive compounds that offer unique benefits, from reducing inflammation to supporting cognitive function. The secret to maximizing health through hydration lies in understanding the distinct properties of different options and incorporating a balanced mix into your routine. Many of the longest-living populations in the world, known as the 'Blue Zones,' have daily rituals centered around specific beverages that contribute to their exceptional health.

Green Tea: The Antioxidant Powerhouse

Green tea consistently appears in longevity discussions, and for good reason. Its rich concentration of antioxidants, particularly epigallocatechin-3-gallate (EGCG), helps protect against cellular damage caused by oxidative stress. This powerful polyphenol is linked to reduced inflammation, improved cardiovascular health, and lower blood sugar levels. Studies in Japanese populations, particularly in the Blue Zone of Okinawa, show that regular green tea consumption is associated with a lower risk of death from all causes. For best results, experts recommend brewing 2-3 cups daily and consuming them earlier in the day to avoid caffeine-related sleep disruption.

Black Coffee: More Than Just a Pick-Me-Up

Black coffee, consumed in moderation, is another daily beverage popular in Blue Zones like Ikaria and Sardinia. Coffee is a major source of antioxidants in many diets and is rich in nutrients like vitamin B5, manganese, and potassium. Long-term coffee drinkers have been shown to have a lower risk of premature death, and its consumption is linked to a decreased risk of type 2 diabetes, certain cancers, and neurodegenerative diseases. The key is moderation (no more than 2-4 cups daily for most) and avoiding excessive sugar and cream, which can negate its benefits. A fine-ground, boiled coffee, similar to Turkish style, may even release additional antioxidants.

Fermented Kefir for a Healthy Gut

Kefir, a fermented milk drink packed with live and active probiotics, is praised for its benefits to the gut microbiome. A healthy gut influences everything from immunity to mood and disease risk. Kefir helps support a balanced bacterial environment in the gut, which is crucial for nutrient absorption and overall vitality. Start with small amounts, around 2 ounces, and work your way up to 4-8 ounces daily. Opt for plain, unsweetened versions to avoid unnecessary sugar.

Bone Broth for Collagen and Minerals

For a savory option, bone broth provides a powerful dose of amino acids, collagen, and minerals like calcium, magnesium, and zinc. It supports gut health by nourishing the intestinal barrier and promotes skin elasticity. For maximum nutrient extraction, choose a broth that has been simmered for at least eight hours. Incorporating a few cups of quality bone broth into your weekly routine is a simple way to boost nutrient intake.

Water: The Foundation of All Health

While often overlooked, water is the most fundamental and vital drink for longevity. Proper hydration is essential for cellular function, metabolism, and waste removal. Water is free of sugar, chemicals, and additives and is the primary beverage for centenarians in Blue Zones. Plain water should form the basis of your daily fluid intake. For those who find it unappealing, infusion with fruits, vegetables, or herbal tea cubes can add natural flavor without compromising health benefits. Staying consistently hydrated is non-negotiable for anyone seeking a long and healthy life.

Moderate Red Wine: A Nuanced Option

In some Blue Zones, like Sardinia, moderate daily red wine consumption is a cultural norm and is associated with social bonding and reduced stress. Red wine contains antioxidants, including resveratrol, which is linked to heart health. However, the evidence is controversial, and experts stress that 'moderate' means no more than one drink per day for women and two for men. Excessive alcohol consumption is linked to reduced life expectancy. It's a complex topic, and many health organizations emphasize that no amount of alcohol is truly safe, so caution and self-awareness are advised.

Comparison of Longevity-Boosting Beverages


Feature	Green Tea	Black Coffee	Kefir	Bone Broth
Key Benefit	High antioxidants, cellular protection	Antioxidants, reduced disease risk	Gut health, probiotics	Collagen, mineral-rich
Key Compound(s)	EGCG, Catechins	Antioxidants, vitamins	Probiotics	Collagen, minerals, amino acids
Best Practice	2-3 cups daily, earlier in day	2-4 cups daily, plain	4-8 oz daily, unsweetened	3-4 cups weekly, well-simmered
Blue Zone Link	Okinawa, Japan	Ikaria, Sardinia	Not explicitly linked	Not explicitly linked

Conclusion: A Balanced Approach to Drinking for Health

There is no single 'magic elixir' for eternal youth. Instead, the science on what is the best drink for longevity points to a balanced and mindful approach. By prioritizing water as your primary source of hydration, and supplementing with antioxidant-rich teas and coffees, you can leverage their unique health-promoting properties. Incorporating fermented drinks like kefir for gut health and nutrient-dense bone broth can further enhance your routine. Above all, moderation is key—especially with caffeinated and alcoholic options. The healthiest approach is a diversified one, combining these powerful beverages with an overall healthy lifestyle to support a longer and more vibrant life.

For more comprehensive information on evidence-based health strategies for a longer life, you can explore research compiled by the National Institutes of Health(https://www.ncbi.nlm.nih.gov/books/NBK587281/).

Frequently Asked Questions

Green tea contains potent antioxidants called catechins, especially epigallocatechin-3-gallate (EGCG), which fight oxidative stress, reduce inflammation, and help protect against chronic diseases, all of which contribute to a longer lifespan.

Yes, in moderation. Studies show that regular, moderate black coffee consumption is associated with a lower risk of premature death, heart disease, and neurodegenerative diseases due to its high antioxidant content.

Kefir is a fermented drink that supports a healthy gut microbiome by introducing beneficial probiotics. A strong gut-health connection is vital for boosting immunity and reducing the risk of disease as we age.

For those who choose to drink, moderate consumption is key—typically no more than one drink per day for women and two for men. The health benefits are highly debated and excessive intake is linked to reduced life expectancy.

No. Sugary drinks contain empty calories and can contribute to weight gain and inflammation, counteracting the benefits of a healthy diet. It is best to stick to water or naturally flavored infusions.

While water is essential for life, a recent study suggests that a combination of water, coffee, and tea, in adequate amounts, offers greater longevity benefits than water alone.

Many of the benefits from tea and coffee come from their rich antioxidant profiles, not just the caffeine. Decaf versions still contain these compounds, making them a good option for those sensitive to caffeine.