What is the best drink to have every day?

December 30, 2025 •

4 min read

The human body is composed of up to 60% water, highlighting the importance of proper hydration for all physiological functions. So, what is the best drink to have every day? The simple, clear answer might surprise you, but the details offer a world of healthy options.

Quick Summary

Water is overwhelmingly the best choice for daily hydration. Learn why it's superior and explore other healthy options like unsweetened tea, coffee, and milk while identifying beverages to avoid.

Key Points

Water is Supreme: As the ultimate hydrating beverage, water is calorie-free and essential for nearly every bodily function.
Moderation with Caffeine: Unsweetened coffee and tea are healthy in moderation but be mindful of caffeine levels and added sugars.
Avoid Sugary Drinks: Sodas, energy drinks, and excessive fruit juice should be limited due to high sugar content and empty calories.
Flavor Your Water Naturally: Add fruits like lemon or herbs like mint to your water for a flavorful, healthy alternative.
Personalize Your Intake: Daily fluid needs vary based on activity, health, and climate, so listen to your body and look for pale-yellow urine.
Check for Fortification: When choosing plant-based milks, opt for unsweetened, fortified versions to ensure adequate intake of nutrients like calcium and vitamin D.

Why Water Is the Undisputed Champion

When it comes to daily consumption, plain water is the gold standard for your health. It is a calorie-free, essential nutrient that performs countless vital tasks within the body. From delivering oxygen and nutrients to your cells to flushing out toxins through waste, water is fundamental for all bodily functions. Proper hydration is also linked to weight management, improved cognitive function, and the prevention of issues like kidney stones, migraines, and constipation.

The Health Benefits of Daily Water Intake

Maintains Bodily Functions: Water is required for digestion, circulation, and the regulation of body temperature.
Promotes Weight Loss: Replacing sugary drinks with plain water can significantly reduce your daily caloric intake. Drinking water before meals can also help you feel full, leading to consuming fewer calories.
Prevents Dehydration: Staying hydrated prevents unclear thinking, mood changes, and fatigue.
Supports Kidney Health: Drinking plenty of water helps flush bacteria from your bladder and can prevent urinary tract infections and kidney stones.

Healthy Alternatives and Additions to Consider

While water is the best primary beverage, other drinks can be enjoyed in moderation and offer their own health benefits. The key is to choose unsweetened options and be mindful of caffeine intake.

Unsweetened Coffee and Tea

Both unsweetened coffee and tea are excellent low-calorie choices that contain antioxidants.

Tea: Green and black teas are rich in antioxidants that may help protect against certain health issues. Green tea is also lower in caffeine than coffee.
Coffee: Studies suggest coffee may offer protection against type 2 diabetes and liver disease. A moderate intake of 3–5 cups daily is considered healthy for most people, but be wary of added sugars and creams.

Milk and Milk Alternatives

Unsweetened, low-fat milk and fortified plant-based alternatives (like soy or almond) offer valuable nutrients like calcium, protein, and Vitamin D. It's a good choice for active individuals, and milk's high water content makes it a hydrating option.

Naturally Flavored Water

For those who find plain water boring, infuse it with natural flavors. This is a great way to boost your water intake without adding calories or artificial sweeteners.

Add slices of lemon or lime.
Infuse with berries and mint leaves.
Drop in cucumber slices for a refreshing taste.
Use unsweetened sparkling water as a bubbly alternative.

Drinks to Limit or Avoid

Not all beverages are created equal. Some drinks, while appealing, can negatively impact your health if consumed daily.

Sugary Drinks: This includes regular soda, fruit punch, and sweetened teas. They are loaded with calories and offer no nutritional value, contributing to weight gain and increasing the risk of type 2 diabetes.
Diet Soda: Although calorie-free, diet drinks may still be linked to health problems and can reinforce a craving for sweet flavors. It's better to make the switch to water.
Energy Drinks: These contain excessive amounts of caffeine and sugar, which can cause anxiety, insomnia, and heart palpitations.
Alcohol: Excessive alcohol consumption carries significant health risks. It is best enjoyed in moderation, if at all.
Fruit Juice: Even 100% fruit juice is high in natural sugar and lacks the fiber of whole fruit. Intake should be limited to a small amount daily.

A Daily Drink Comparison: Water, Green Tea, and Black Coffee


Feature	Water	Green Tea	Black Coffee
Calories	0	<3	~5
Hydration	Excellent	Very Good	Very Good
Antioxidants	None	High (Catechins)	High (Polyphenols)
Caffeine	None	Low (~28mg/cup)	Moderate (~96mg/cup)
Other Nutrients	Trace minerals	Trace minerals	Trace minerals

Conclusion

While unsweetened coffee, tea, and low-fat milk are healthy additions to your diet, the data consistently shows that the best drink to have every day is water. It's essential for hydration, completely calorie-free, and vital for countless bodily functions. By making water your primary beverage and enjoying other healthy options in moderation, you can significantly improve your overall health and well-being. For comprehensive hydration guidelines, consult resources from trusted health organizations like the CDC.

Healthy Water Infusion Recipes

Green Tea and Lemon Refresher

Ingredients: Brewed green tea (cooled), fresh lemon juice, ice cubes, mint leaves.
Directions: Combine cooled green tea with lemon juice. Add ice and mint to serve cold.

Cucumber and Mint Spa Water

Ingredients: Sliced cucumber, fresh mint leaves, filtered water.
Directions: Combine ingredients in a pitcher and chill for at least an hour to infuse the flavors.

Electrolyte Replenishing Drink

Ingredients: Water, a pinch of salt, raw honey, and a squeeze of fresh lemon juice.
Directions: Dissolve salt and honey in water, then add lemon. This helps replenish electrolytes naturally.

Berry Blast Water

Ingredients: Mixed berries (strawberries, raspberries, blueberries), water.
Directions: Lightly crush berries to release juice and add them to your water bottle. Let it infuse for a fruity, sugar-free flavor.

Frequently Asked Questions

Guidelines vary, but general recommendations from organizations like the U.S. National Academies of Sciences are about 11.5 cups for women and 15.5 cups for men, including fluids from food and other beverages. Individual needs are based on factors like activity level, health status, and climate.

Yes, caffeinated beverages like coffee and tea do contribute to your daily fluid intake, contrary to older myths that suggested they were dehydrating. However, water is still the optimal choice for primary hydration.

Unsweetened sparkling water is a good, calorie-free alternative to soda. It provides fizz without the sugar. Be sure to check labels on flavored seltzers for added sweeteners.

For most non-athletes engaging in moderate activity, water is sufficient for rehydration. Sports drinks contain added sugars and are generally only necessary for intense, prolonged exercise (over an hour) to replace electrolytes.

While 100% fruit juice contains some vitamins, it lacks the fiber of whole fruit and is high in natural sugar. It's best to limit intake to one small glass (125-150ml) daily and prioritize eating whole fruit instead.

While they contain fewer calories, diet sodas have been linked to other health concerns and can reinforce a craving for sweet drinks. It is generally healthier to transition away from sugary and artificially sweetened drinks altogether.

Green tea is rich in antioxidants called catechins, which may offer protection against certain diseases. It is also a low-calorie source of fluid and contains less caffeine than black tea and coffee.

Energy drinks are often loaded with sugar and high levels of caffeine, which can cause jitteriness, anxiety, heart rhythm issues, and sleep problems. They provide a temporary boost with a potential crash and minimal nutritional benefit.