What is the best drink to drink during the day? A comprehensive guide

January 7, 2026 •

3 min read

The human body is composed of about 60% water, yet many people are chronically under-hydrated. Figuring out what is the best drink to drink during the day is crucial for maintaining energy levels, supporting cognitive function, and optimizing overall wellness, but the options are many.

Quick Summary

This guide evaluates common daytime beverages like water, coffee, and tea, detailing their benefits and drawbacks for hydration and energy. We provide a comparison to help you make informed and healthy choices throughout your day.

Key Points

Plain Water is Supreme: For fundamental, all-day hydration, plain water is the most efficient, calorie-free, and healthy choice.
Caffeinated Drinks Contribute to Fluids: Both coffee and tea count toward your daily fluid intake, though plain water remains the best hydration source.
Moderation with Caffeine is Key: While coffee and tea offer energy boosts and antioxidants, excessive consumption, especially later in the day, can disrupt sleep and cause jitters.
Variety Enhances Hydration: For flavor without added sugar, consider fruit-infused water, sparkling water, or low-sugar kombucha.
Nutrient-Dense Options: Smoothies and low-fat milk offer hydration along with significant nutritional benefits like protein, fiber, and vitamins.
Avoid Sugary Beverages: Sodas, energy drinks, and excessive juice intake are counterproductive to healthy hydration due to high sugar and calorie content.

Why Proper Daytime Hydration is Essential

Staying adequately hydrated throughout the day is more than just quenching your thirst. Water plays a vital role in countless bodily functions, from carrying nutrients to your cells to flushing out toxins. Even mild dehydration can lead to fatigue, headaches, and impaired mood and concentration, negatively impacting productivity and well-being. Making the right beverage choices can be a simple yet powerful way to improve your daily health.

The Unbeatable Foundation: Plain Water

Plain, unsweetened water is the undisputed best choice for daytime hydration. It is calorie-free, universally accessible for many, and provides the most efficient means of replenishing fluids lost throughout the day. Experts consistently recommend water as the first-choice beverage for staying hydrated.

Carries Nutrients and Oxygen: Water helps transport essential nutrients and oxygen to your cells, ensuring your body functions at its best.
Aids Digestion: It is crucial for digestion and preventing constipation.
Regulates Body Temperature: It helps regulate body temperature, especially important during physical activity or in hot weather.
Supports Cognitive Function: Research has even shown that being well-hydrated can improve brain function and help you think more clearly.

The Caffeine Debate: Coffee and Tea

Many people rely on a morning cup of coffee or tea to kick-start their day. The good news is that these caffeinated beverages do contribute to your overall fluid intake, contrary to the old myth that they are dehydrating. However, there are nuances to consider.

Coffee

Pros: The caffeine provides a temporary boost in alertness and focus, and coffee contains antioxidants that offer health benefits. Some studies suggest it can improve certain aspects of cognitive function.
Cons: Overconsumption can lead to jitters, anxiety, and disrupt sleep, especially if consumed later in the day. It's also an acidic beverage, which can cause stomach issues for some. Adding sugars and high-calorie creams can negate many of its health benefits.

Tea

Pros: Tea, especially green tea, is packed with antioxidants and can also boost brain function and focus, often without the intense jitters associated with coffee. Herbal teas, being caffeine-free, are excellent for hydration at any time of day.
Cons: While generally mild, caffeine in black and green tea can still affect sensitive individuals. Again, adding sugar can increase calorie intake unnecessarily.

Beyond Water, Coffee, and Tea

Variety can make staying hydrated more enjoyable. Several other healthy options can supplement your daily water intake.

Fruit-Infused Water: Adding slices of lemon, cucumber, or berries to plain water is a great way to add flavor without sugar or calories.
Coconut Water: A natural source of electrolytes like potassium, sodium, and magnesium, making it a great option for post-workout hydration. Be sure to choose brands with no added sugars.
Smoothies: A blend of fruits, vegetables, and a protein source offers hydration plus a significant nutritional boost. A smoothie can serve as a filling snack or meal replacement.
Kombucha: This fermented tea is rich in probiotics that support gut health. Look for low-sugar varieties.
Low-Fat Milk: A budget-friendly source of essential nutrients like calcium, protein, and B vitamins. It's also very effective for hydration.

Beverage Comparison: Water, Coffee, and Tea


Feature	Plain Water	Coffee	Black Tea	Green Tea
Primary Function	Hydration	Alertness, Focus	Hydration, Mild Boost	Hydration, Focus, Antioxidants
Caffeine	None	High	Moderate	Low to Moderate
Calories	Zero	Zero (plain)	Zero (plain)	Zero (plain)
Antioxidants	None	Yes	Yes	High
Acidity	Neutral	High	Mild	Mild
Best For	All-day hydration	Morning boost	Moderate energy	Consistent focus, Health benefits

Conclusion

While personal preference and daily needs vary, the best drink to drink during the day is unequivocally plain water for the majority of your fluid intake. It is the most effective and healthiest way to stay hydrated and support all your body's essential functions. Coffee and tea can be enjoyed in moderation as part of a balanced diet, offering a mild energy boost and beneficial antioxidants. For those seeking variety, fruit-infused water, coconut water, and nutritious smoothies provide excellent, healthy alternatives. By prioritizing water and being mindful of additions like sugar, you can optimize your hydration and feel your best throughout the day. For more information on staying hydrated, consult resources like Harvard Health.

Frequently Asked Questions

Both coffee and tea contribute to your overall fluid intake and can be considered hydrating. However, plain water is the most hydrating option. Tea generally has less caffeine than coffee, which can be a better choice for those sensitive to caffeine's diuretic effects.

You can flavor plain water naturally by adding slices of fruits like lemon, lime, or cucumber, or herbs like mint. Using sparkling water can also add a refreshing change in texture.

A glass of water or a cup of green tea is an excellent midday choice. While coffee might seem like a quick fix, it can lead to a crash later. Green tea offers a milder, more sustained boost in focus without the intense jitters.

While diet sodas are calorie-free, they contain artificial sweeteners and have no nutritional value. It's best to reach for water or unsweetened alternatives to hydrate properly and avoid a dependence on artificial ingredients.

Fluid needs vary based on age, weight, activity level, and climate. The Institute of Medicine generally recommends about 13 cups (3 liters) for men and 9 cups (just over 2 liters) for women per day, with plain water being the best source.

Coconut water contains electrolytes that are beneficial for replacing fluids after a workout, but it also contains natural sugars and calories. For everyday hydration, plain water is still the best choice. Coconut water is a great supplementary drink.

Yes, drinking cold water can help you feel more alert. Studies have even shown that it can increase brain function. However, the primary benefit comes from hydration itself, regardless of the temperature.