What is the best healthy drink option?

January 4, 2026 •

3 min read

According to nutrition experts, water is the best healthy drink option for most people, offering pure hydration without added calories, sugar, or additives. The ideal choice depends on your specific needs, taste preferences, and health goals.

Quick Summary

This guide evaluates various healthy beverages beyond water, including teas, plant-based milks, and fresh juices, outlining their nutritional benefits and optimal uses.

Key Points

Water is the ultimate best option: Plain water is the purest, most hydrating beverage with no calories or additives.
Unsweetened teas offer powerful antioxidants: Green, black, and herbal teas provide health benefits like reduced inflammation and improved heart health.
Choose low-fat or fortified milk: Dairy and plant-based milks supply important nutrients like calcium and protein for bone and muscle health.
Consume 100% juices in moderation: Stick to small portions of pure juice to get vitamins without excessive sugar intake.
Homemade smoothies retain fiber: Blending your own fruits and vegetables ensures you get fiber for digestion and satiety, unlike many store-bought juices.
Avoid sugary and energy drinks: These beverages are high in calories and sugar with little nutritional value and can contribute to weight gain and chronic disease risk.
Listen to your body's needs: Hydration needs vary with activity level, climate, and overall health, so adjust your fluid intake accordingly.

Hydration: The Foundation of Good Health

Water is the fundamental component of a healthy beverage strategy. It is essential for numerous bodily functions, including flushing toxins, transporting nutrients, and maintaining organ function. While plain tap water is the best and most cost-effective choice, there are many ways to make it more appealing.

Infused Water: Add slices of lemon, cucumber, or berries along with a sprig of mint for a refreshing, calorie-free flavor boost.
Sparkling Water: Unsweetened sparkling or seltzer water provides fizz without the sugar of soda.

Healthy Alternatives to Plain Water

When you desire more flavor or specific nutritional benefits, several other drinks can complement your water intake.

Teas: Antioxidant Powerhouses

Teas, especially green and black varieties, are rich in antioxidants called polyphenols and flavonoids that may offer protection against heart disease and some cancers.

Green Tea: Contains catechins and L-theanine, which are linked to improved cognitive function and metabolism. It is also high in antioxidants that help reduce inflammation.
Black Tea: Also packed with antioxidants, black tea may improve heart health and reduce the risk of stroke.
Herbal Teas: Caffeine-free options like chamomile, mint, and hibiscus offer various benefits, including digestive support and stress relief.

Milk and Milk Alternatives

Milk provides a significant amount of calcium, protein, and other essential nutrients, making it a good choice for bone and muscle health.

Dairy Milk: Opt for low-fat (1%) or fat-free (skim) options to reduce saturated fat intake.
Plant-Based Milks: Fortified soy, almond, and oat milks can be excellent dairy-free alternatives. Ensure you choose unsweetened and fortified versions to maximize benefits and avoid added sugars.

Juices and Smoothies

While whole fruits are always preferable due to their fiber content, 100% fruit or vegetable juices can provide a quick dose of vitamins and minerals.

Small Portions: The key is moderation, limiting intake to a small glass (around 125-150ml) per day to avoid excess sugar.
Homemade Smoothies: Blending your own fruits and vegetables retains the beneficial fiber, supporting digestive health and promoting a feeling of fullness. Adding protein sources like yogurt or flaxseed can further enhance their nutritional profile.

The Importance of Making Smart Choices

Many popular drinks are loaded with excessive sugar, artificial sweeteners, and calories, contributing to health issues like obesity, type 2 diabetes, and heart problems. Limiting or avoiding these is crucial for a healthy lifestyle. This includes soft drinks, energy drinks, and heavily sweetened coffees and teas. For those who enjoy caffeine, moderate consumption of unsweetened coffee or tea is generally safe for most adults, typically up to 400mg of caffeine per day.

Comparison of Healthy Drink Options

To help you decide, here is a breakdown of common healthy drink choices:


Drink Category	Primary Benefit(s)	Considerations	Best For
Water	Hydration, zero calories/sugar	Can be bland for some	Everyday hydration, budget-friendly
Green/Black Tea	Antioxidants, anti-inflammatory	Contains caffeine; avoid added sugar	Cognitive function, heart health
Herbal Tea	Antioxidants, relaxation	Varies by herb; caffeine-free	Soothing, digestive aid, variety
Low-Fat Milk	Calcium, protein, Vitamin D	Lactose intolerance, saturated fat	Bone health, muscle recovery
Fortified Plant-Based Milk	Calcium, protein, vegan-friendly	Choose fortified, unsweetened versions	Dairy-free diets, bone health
100% Juice	Vitamins, minerals (in small doses)	High in natural sugar, low in fiber	Quick nutrient boost (limit portion)
Homemade Smoothies	Vitamins, minerals, fiber, protein	Can be high in calories if not balanced	High nutrient intake, post-workout
Coconut Water	Electrolytes, potassium	May have added sugars; check labels	Post-exercise rehydration, hot weather
Bone Broth	Electrolytes, protein, collagen	Sodium content can vary; check labels	Post-illness recovery, digestive support

Conclusion: A Balanced Approach to Healthy Hydration

Determining what is the best healthy drink option ultimately comes down to your personal health needs and goals. For fundamental hydration, nothing beats water. It is the most vital fluid for all bodily functions and carries no risks associated with added sugars or artificial ingredients. Beyond water, excellent options include unsweetened teas, low-fat milk, fortified plant-based alternatives, and homemade smoothies. Moderation is key with beverages like 100% fruit juice, and sugary, high-calorie options should be avoided. By making informed choices, you can improve your hydration and overall health significantly. Read more on nutrition and making healthy drink choices from the Dietary Guidelines for Americans.

Frequently Asked Questions

Water is essential for preventing dehydration, regulating body temperature, lubricating joints, and flushing out waste from the body. Since the body is composed of over 50% water, it is the best source of pure hydration.

While diet sodas are calorie-free, they may not be a healthy replacement for regular sodas. Some research links artificial sweeteners to potential health issues, and they may still trick your body into craving more calories.

The Dietary Guidelines for Americans recommend adults consume around 3 cup-equivalents of dairy per day, which can include fat-free or low-fat milk or fortified soy beverages. It is important to consider personal dietary needs and any lactose intolerance.

Both unsweetened coffee and tea offer health benefits, primarily from their antioxidant content. The best choice depends on your preference and caffeine sensitivity. Green tea offers specific antioxidants that aid cognitive function, while black tea supports heart health.

You can create healthy infused waters by adding fruits like berries or citrus slices and herbs like mint. For smoothies, blend a mix of fresh or frozen fruits and vegetables with a liquid base like milk or water. Homemade options give you full control over ingredients and sugar content.

Electrolyte drinks are most beneficial after intense, prolonged exercise or in cases of fluid loss from illness, such as diarrhea, to replace lost sodium and other electrolytes. For moderate activity, plain water is typically sufficient for rehydration.

Prioritize drinks with less than 5 grams of sugar per serving. Be mindful of serving sizes, as some bottles contain multiple servings, and choose products with the 'no sugar added' or 'low-fat' labels where applicable.