What is the best drink to have all day?: The Ultimate Nutrition Diet Guide

October 5, 2025 •

4 min read

According to the CDC, drinking enough water every day is important for health and helps the body function normally. When it comes to a healthy nutrition diet, understanding what is the best drink to have all day? is crucial for maintaining energy, supporting body functions, and managing weight.

Quick Summary

Water is the optimal choice for constant hydration due to its zero calories and essential role in body functions. Healthy alternatives include unsweetened teas, coffee in moderation, and fruit-infused water. It is important to limit drinks high in sugar, like soda and excess fruit juice, and manage caffeine intake for a balanced approach to daily fluid consumption.

Key Points

Water is the optimal choice: Plain water is the best beverage for all-day hydration, as it's calorie-free and essential for bodily functions.
Embrace flavored water: For variety, infuse water with fruits and herbs like lemon, cucumber, or mint to add flavor without sugar.
Enjoy coffee and tea in moderation: Unsweetened coffee and tea are healthy options rich in antioxidants, but be mindful of caffeine intake.
Limit sugary beverages: Avoid drinks like soda, sweetened juices, and energy drinks, as they contribute excess sugar and calories with minimal nutritional benefit.
Use milk strategically: Low-fat milk is a nutrient-dense option but should be limited to a few servings per day for adults.
Incorporate water-rich foods: Eating fruits and vegetables with high water content, such as watermelon and cucumber, also contributes to your daily fluid intake.
Make hydration a habit: Carrying a water bottle and setting reminders can help you drink consistently throughout the day and avoid dehydration.

The Unrivaled Champion: Plain Water

For millions of years, humans relied on water as their primary beverage, and for good reason: it remains the most effective and healthiest choice for hydration. Your body is composed of 50% to 70% water, and it is a vital component for every bodily function, from bringing nutrients to cells to regulating body temperature. Choosing plain water throughout the day offers several key benefits:

Zero Calories: Plain water contains no calories, making it the perfect beverage for weight management and hydration without adding to your daily energy intake.
Prevents Dehydration: Staying hydrated prevents fatigue, mood changes, and can help ward off constipation and kidney stones.
Supports Bodily Functions: Water lubricates and cushions joints, protects sensitive tissues, and helps flush out waste through urination and perspiration.
Cost-Effective and Accessible: Tap water is an inexpensive, readily available option for most people.

Healthy Alternatives for Flavor and Variety

While plain water is the gold standard, varying your fluid intake with other healthy, low-calorie options can help maintain your motivation to drink consistently. It’s important to select alternatives that don't counteract the health benefits of proper hydration with added sugars or excessive caffeine.

Fruit-Infused Water: Add sliced fruits like lemon, lime, cucumber, or berries along with herbs like mint or basil to plain water for a refreshing, calorie-free flavor boost.
Unsweetened Coffee and Tea: In moderation, black or green tea and plain coffee are healthy, providing antioxidants and a boost of alertness without added sugars. The Harvard School of Public Health ranks unsweetened coffee and tea at Level 2, just after water. However, excessive caffeine can cause side effects like anxiety or insomnia, so it's wise to limit intake.
Low-Fat or Skim Milk: Unflavored, low-fat milk is a nutrient-rich drink providing calcium, vitamin D, and protein, which are essential for strong bones and muscles. Adults should limit intake to a glass or two a day, with water as the main beverage.
Coconut Water: Naturally contains electrolytes like potassium, but commercial brands can vary in sugar content. It can be useful for post-exercise rehydration, though for everyday sipping, plain water is generally sufficient.

Drinks to Enjoy in Moderation or Avoid

Some beverages should be consumed sparingly or avoided entirely to maintain a healthy diet and prevent negative health consequences.

100% Fruit Juice: While it contains vitamins, fruit juice is concentrated with natural sugar and lacks the fiber of whole fruit. A small glass (150ml or about 4 ounces) per day should be the maximum, and drinking it with a meal is best for dental health.
Sugary Drinks: Soda, energy drinks, and sweetened juices are loaded with sugar and calories. They provide no nutritional value and contribute significantly to weight gain and an increased risk of chronic diseases like type 2 diabetes and heart disease.
Diet Sodas: These low-calorie options use artificial sweeteners, which some research links to potential health issues, including weight gain over time. They are not an ideal long-term alternative to water.

Comparison of All-Day Drink Options

This table provides a quick overview of how different beverages compare for daily consumption.


Drink Type	Calories	Sugar Content	Dental Impact	Best For	Considerations
Plain Water	Zero	Zero	Neutral	All-day hydration, weight management	Most effective for hydration
Infused Water	Zero	Zero	Neutral (use non-citrus fruits)	Adding natural flavor, avoiding sugar	Acidity from citrus can affect enamel
Unsweetened Tea/Coffee	Zero	Zero	Low	Flavor variety, antioxidants	Limit caffeine intake to moderate levels
Low-Fat Milk	Low-Moderate	Low (natural)	Low	Nutrients (calcium, protein), recovery	Limit intake for adults
100% Fruit Juice	High	High (natural)	High (due to acidity/sugar)	Vitamins, small portions	Limit to 150ml per day due to high sugar
Sugary Soda/Energy Drinks	High	High (added)	High (erosion/cavities)	Occasional treat	Best to avoid; harmful to teeth and waistline

Practical Tips for All-Day Hydration

Making proper hydration a consistent habit is key. Here are some strategies to help you reach your fluid goals throughout the day:

Carry a Reusable Water Bottle: Keeping a bottle with you makes it easier to remember to sip and refill throughout the day.
Establish a Routine: Drink a glass of water when you wake up, before every meal, and before bed to build a schedule.
Eat Your Water: Incorporate water-rich fruits and vegetables into your diet, such as watermelon, cucumbers, strawberries, and lettuce, to contribute to your total fluid intake.
Create Your Own Flavors: Experiment with your own fruit and herb infusions to keep things interesting and avoid store-bought versions with hidden sugars.
Use Cues: Drink water when you have a snack or whenever you feel a craving for a sugary beverage.

The Verdict on Your Best All-Day Drink

While there are many choices available, the answer to what is the best drink to have all day? is clear: water. It is calorie-free, essential for health, and the most efficient way to stay hydrated. Healthy, unsweetened alternatives like tea and naturally infused water can add variety without sacrificing your health goals. By prioritizing water and approaching other drinks with mindfulness, you can establish a robust foundation for a nutritious diet and overall well-being. For more in-depth information, consider reviewing health guidelines from reputable organizations such as the Centers for Disease Control and Prevention.

Frequently Asked Questions

Plain water is the best, but naturally infused water is an excellent, healthy alternative. However, bottled flavored waters can contain artificial sweeteners, sugar, and acids that may be less healthy and potentially harmful to teeth over time.

Yes, caffeinated drinks like coffee and tea do contribute to your daily fluid intake. However, it is still best to rely primarily on water for hydration and consume caffeinated beverages in moderation due to potential side effects like headaches or anxiety.

Sports drinks are generally only necessary for endurance athletes or people engaging in intense physical activity for an hour or more, where electrolytes and carbohydrates need replenishing. For most people, plain water is sufficient for workouts and daily activity.

For 100% fruit juice, experts recommend limiting intake to no more than one small glass (150ml or about 4 ounces) per day. This is because juice is high in natural sugar and lacks the fiber found in whole fruit.

To increase your water intake, try carrying a reusable bottle, keeping a pitcher of water visible in the fridge, or setting alarms as reminders. You can also flavor plain water with fruits or herbs to make it more appealing.

While diet sodas are low in calories, they are not necessarily a healthy alternative. They contain artificial sweeteners that some studies have linked to potential health issues, and plain water remains a much better choice for hydration.

Milk is a hydrating beverage and contains beneficial nutrients like protein and calcium. However, water is the more efficient hydrator for general daily consumption. Milk is best as a nutrient-rich part of a varied diet, not as your primary fluid source.