The Uncontested Winner: Plain Water
For millions of years, water was the only beverage consumed by humans, and it remains the gold standard for hydration and overall health. The reason for its top ranking is simple: water provides everything your body needs to function optimally without any calories, sugar, or additives. Your body depends on water for survival, with every cell, tissue, and organ requiring it to perform properly.
Some of water's key functions include:
- Regulating body temperature: Especially important during physical activity or in hot environments, as water helps dissipate excess heat through sweat.
- Transporting nutrients: Water is the main component of blood plasma, carrying essential nutrients and oxygen to your cells.
- Removing waste: It helps your kidneys flush waste products from your body through urination.
- Lubricating joints: Water is a vital component of synovial fluid, which lubricates and cushions your joints.
- Maintaining cognitive function: Even mild dehydration can impair your concentration, mood, and memory.
While the oft-repeated advice to drink eight glasses of water a day is a simple guideline, the actual amount you need depends on several factors, including your activity level, climate, and overall health. The U.S. National Academies of Sciences, Engineering, and Medicine offer a general recommendation of around 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women, but this includes fluids from all sources, including food. For most people, listening to your thirst is an excellent way to ensure adequate hydration.
Next Best Options: Unsweetened Tea and Coffee
After water, unsweetened tea and coffee are excellent choices, offering a range of health benefits with minimal to no calories. Both are loaded with antioxidants and other beneficial compounds.
Green Tea
Green tea, in particular, is frequently cited for its powerful antioxidant properties, primarily due to a compound called epigallocatechin-3-gallate (EGCG). Regular consumption has been linked to numerous health advantages, including:
- Improved heart health by potentially lowering blood pressure and LDL cholesterol.
- Enhanced brain function, thanks to its caffeine and L-theanine content.
- Support for weight management by boosting metabolism.
- A possible link to a reduced risk of certain types of cancer.
Coffee
Coffee also provides health benefits, with studies suggesting it may offer protection against Type 2 diabetes and liver disease. However, it's crucial to consume coffee black or with minimal additions. Adding large amounts of sugar, cream, and high-calorie flavorings can negate its health benefits. A filtered brew is also recommended for those with high cholesterol, as it removes a compound called cafestol.
Important Considerations: Milk, Plant-Based Milks, and Juices
Different beverages offer varied nutrient profiles and health implications. Here's how some popular options stack up:
Dairy and Plant-Based Milks
Low-fat and fat-free milk provides essential nutrients like calcium, vitamin D, and potassium. Fortified soy beverages are also a good source of these nutrients for those who avoid dairy. While milk can be part of a healthy diet, it is also calorically dense, and moderation is key, especially for adults.
Fruit and Vegetable Juice
Despite their origin, 100% fruit juices are not as healthy as whole fruit because they lack fiber, and the calories from their natural sugars can add up quickly. The Dietary Guidelines for Americans recommend limiting 100% fruit juice intake to a small glass (around 4 ounces) daily. Vegetable juice is a lower-calorie alternative but can be high in sodium, so checking labels is important.
How Your Drink Choices Affect Your Health
Understanding the impact of different beverages is vital for informed decisions. Here is a comparison of common drinks to help illustrate the health trade-offs.
| Beverage Type | Calories | Added Sugars | Key Nutrients | Health Implications |
|---|---|---|---|---|
| Plain Water | 0 | 0 | None (but essential minerals often present) | Optimal for hydration, no downsides. |
| Unsweetened Coffee/Tea | 0-5 | 0 | Antioxidants, some vitamins, caffeine (in moderation) | May improve cognitive function and reduce disease risk. |
| Low-Fat/Skim Milk | Medium | 0 (plain) | Calcium, Protein, Vitamin D | Good for bone health; needs to be consumed in moderation due to calories. |
| 100% Fruit Juice | High | 0 (but high in natural sugars) | Vitamins | Less healthy than whole fruit due to missing fiber and concentrated sugar. |
| Sugary Soda | High | High | None | Linked to weight gain, Type 2 diabetes, and heart disease. |
| Sports Drinks | High | High | Electrolytes (sodium, potassium) | Only necessary for intense, prolonged exercise; high sugar for most people. |
| Diet Soda | 0 | 0 | None (artificial sweeteners) | May be linked to health issues, best used as a transition away from sugary drinks. |
The Bottom Line: Making Smart Choices
The best beverage for your health is the one that provides essential hydration with the fewest negative health consequences. Plain water is the clear winner and should make up the majority of your daily fluid intake. Unsweetened tea and coffee are great choices for flavor and antioxidants, but be mindful of additions that can add unwanted calories and sugars. Milk and plant-based alternatives offer nutrients but should be consumed in moderation, while sugary drinks are best avoided or consumed only on rare occasions. Small changes in your daily drinking habits can have a significant positive impact on your long-term health.
Conclusion
When it comes to answering "what is the healthiest drink I can have?" the science is overwhelmingly clear: plain water is the superior choice for consistent, healthy hydration. Other options like unsweetened coffee and green tea provide additional health benefits through antioxidants, but it is important to be mindful of additives. By prioritizing water and minimizing sugary beverages, you support your body's essential functions, maintain a healthy weight, and reduce the risk of chronic disease. Focus on staying hydrated throughout the day, making informed decisions, and letting water be your first and primary choice.
