What's the best thing to drink on a daily basis for optimal health?

November 13, 2025 •

4 min read

Water accounts for approximately 60% of an adult's body weight, playing a crucial role in nearly every bodily function. Navigating the many beverage options can be tricky, so figuring out what's the best thing to drink on a daily basis is essential for maintaining optimal health.

Quick Summary

Water is the superior daily beverage for most people, supporting vital functions without added calories or sugar. Other options like unsweetened coffee, tea, and milk are acceptable in moderation to supplement your intake.

Key Points

Prioritize Water: Plain water is the best daily drink, offering calorie-free hydration essential for all bodily functions.
Hydration Benefits: Proper water intake helps regulate body temperature, lubricate joints, and remove waste efficiently.
Moderate Other Drinks: Unsweetened tea, coffee, and milk can supplement your fluid intake in moderation, but watch for added sugars and fats.
Avoid Sugary Beverages: Sugary sodas, energy drinks, and excessive fruit juices are high in calories and sugar with little nutritional benefit.
Enhance Water Flavor: For variety, add fruits, herbs, or a splash of 100% juice to plain or sparkling water.
Gut and Skin Health: Specific teas, juices, and fermented drinks like kombucha can offer targeted benefits for digestion and skin.

The Importance of Daily Hydration

Staying properly hydrated is fundamental to overall health. Water is involved in countless bodily processes, including maintaining body temperature, lubricating joints and tissues, and helping the body eliminate waste. Dehydration, even in its mild form, can lead to negative symptoms such as unclear thinking, mood changes, and constipation. By prioritizing hydration, you support your body's ability to function normally and efficiently every day.

The Clear Champion: Water

For most people, plain water is unequivocally what's the best thing to drink on a daily basis. It is calorie-free, has no additives, and is easily accessible from the tap in most areas. Regular consumption of water can also aid in weight management by helping you feel full and replacing higher-calorie sugary drinks. To make plain water more palatable, many find success with simple additions:

Add a wedge of lemon, lime, or cucumber for a hint of flavor.
Infuse water with crushed berries or fresh mint.
Opt for sparkling water with a splash of 100% fruit juice for a fizzy alternative to soda.

Moderate Choices: Milk, Coffee, and Tea

While water should be your primary beverage, other drinks can be enjoyed in moderation and contribute positively to your fluid intake. These options offer additional nutrients or a caffeine boost, but awareness of added sugars and fats is key.

Milk: Both dairy and fortified plant-based milks (such as soy, almond, and oat) can be a valuable part of a healthy diet. Dairy milk provides essential nutrients like calcium, protein, and potassium. When choosing milk, opt for lower-fat and unsweetened varieties to reduce calorie intake.

Coffee and Tea: Unsweetened coffee and tea are rich in antioxidants and can be consumed in moderation. Studies suggest coffee may offer protection against type 2 diabetes and liver disease. Tea, especially green and black, is also a good source of antioxidants. Be mindful of added sugars and creams, which can negate the health benefits. Moderate caffeine intake is generally considered safe for most adults, but excessive amounts can cause jitters or sleep issues.

Beverages to Limit or Avoid

Just as important as choosing healthy drinks is knowing which ones to limit or avoid entirely. Regularly consuming these beverages can contribute to unwanted weight gain and other health problems.

Sugary Soft Drinks: These offer no nutritional value and are loaded with calories and sugar, increasing the risk of type 2 diabetes and heart disease.
Energy Drinks: With extremely high doses of caffeine and other stimulants, these can lead to anxiety, sleep problems, and irregular heart rhythms.
Excessive Fruit Juice: While 100% fruit juice contains vitamins, it lacks the fiber of whole fruit and is high in natural sugar. The Harvard T.H. Chan School of Public Health recommends limiting juice intake to one small glass per day.
Sports Drinks: Unless you are an athlete engaged in prolonged, high-intensity exercise, sports drinks are unnecessary. They are high in added sugars and calories.

Comparison of Daily Drink Options


Feature	Plain Water	Unsweetened Tea/Coffee	Unflavored Milk	Sugary Soda / Energy Drink
Calories	Zero	Zero (if unsweetened)	Moderate	High
Sugar	Zero	Zero	Natural (lactose)	High (added sugar)
Nutrients	None	Antioxidants	Calcium, Protein, Vitamins D & A	None
Main Benefit	Hydration	Antioxidant boost, alertness	Calcium, protein source	Alertness (via high caffeine)
Daily Limit	As needed for thirst	Moderate intake (e.g., 3-5 cups)	Limited intake (1-2 servings)	Avoid or limit strictly

Specialised Drinks for Targeted Benefits

Beyond basic hydration, some drinks can offer specific health benefits when incorporated thoughtfully into your diet.

For Weight Loss

Cinnamon Tea: Studies suggest cinnamon can help regulate blood sugar and boost metabolism.
Green Vegetable Juice: High in fiber and low in sugar, a juice with spinach, cucumber, and green apple can be a good detoxifying option.

For Skin Health

Aloe Vera Juice: Rich in vitamins and enzymes, it can help hydrate and improve skin tone.
Cucumber and Mint Detox Water: Flushes toxins and provides hydration, leading to clearer skin.

For Digestion

Herbal Teas: Peppermint, ginger, and fennel teas are known to soothe digestive issues and reduce inflammation.
Kombucha: This fermented tea is a source of probiotics, which can support gut health.

Tips for Building Healthy Drinking Habits

Building consistent habits can make a huge difference in your daily hydration and overall health. Here are some actionable tips:

Start Your Day Right: Drink a glass of water first thing in the morning to rehydrate your body after sleep.
Make it a Habit: Pair drinking water with regular routines, such as drinking a glass with every meal or before each workout.
Carry a Reusable Bottle: Keep a bottle with you throughout the day to sip from. It serves as a constant visual reminder to drink.
Listen to Your Body: Use your thirst as a guide, but also pay attention to other cues like fatigue, which can be a sign of dehydration. Aim for pale yellow urine as an indicator of proper hydration.
Be Mindful When Eating Out: Opt for water instead of sugary sodas when dining out. It's healthier and calorie-free.

Conclusion

When considering what's the best thing to drink on a daily basis, the answer is clear: water. It's the most effective, calorie-free way to hydrate and support your body's essential functions. While other beverages like unsweetened coffee, tea, and milk can be enjoyed in moderation, they should not replace your primary water intake. By prioritizing water and being mindful of high-sugar, low-nutrient alternatives, you can make a significant positive impact on your overall health and wellness. For more insights on building healthy habits, visit the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Daily water intake varies based on factors like age, activity level, and climate. A general guideline is around 13 cups for men and 9 cups for women, but thirst is often the best guide. Pay attention to the color of your urine—it should be a clear, pale yellow.

Yes, caffeinated drinks like coffee can contribute to your daily water intake. However, it's best to consume them in moderation (around 2-4 cups daily) as excessive caffeine can cause side effects like anxiety and sleep issues in some people.

While diet sodas are low in calories, they may not be a healthy long-term substitute. Some studies link artificial sweeteners to health problems, and some experts suggest they may increase cravings for more calories. It is best to transition to healthier alternatives like water or flavored sparkling water.

It is better to eat whole fruits rather than drinking 100% fruit juice. Juice lacks fiber and is high in natural sugar, which can add calories without providing a sense of fullness. Limiting intake to a small, 150ml glass per day, ideally with a meal, is recommended.

Yes, milk is a nutrient-dense beverage that can be part of a healthy diet, offering protein, calcium, and vitamins. For adults and those concerned about cholesterol, opting for low-fat or skim milk is recommended.

No, for most people, sports drinks are not necessary. They are formulated for athletes engaged in intense, prolonged exercise to replace fluids and electrolytes. For regular daily hydration or typical workouts, water is sufficient.

Adequate daily water intake is crucial for healthy skin, as it helps hydrate and flush out toxins. Other beneficial drinks include aloe vera juice, green tea, and cucumber and mint detox water, which provide antioxidants and vitamins.