The Unrivaled Champion: Plain Water
Water is the foundation of all healthy hydration and is unequivocally the healthiest drink available. Making up approximately 60% of the human body, it is essential for nearly every bodily function. Water lubricates joints, regulates body temperature, aids digestion, and transports nutrients throughout the body. It is calorie-free, sugar-free, and has no additives. For most people, plain tap water is a perfectly acceptable choice. However, filtered water can offer additional peace of mind by removing potential impurities like chlorine, heavy metals, and other contaminants, while often retaining beneficial minerals. The improved taste and smell of filtered water can also encourage higher consumption, leading to better overall hydration.
Beyond Water: Healthy Nutritional Alternatives
While water is the benchmark, several other beverages offer unique health benefits that can complement a balanced diet. These should be chosen wisely to avoid excess sugar and calories.
Green Tea: An Antioxidant Powerhouse
Green tea is derived from the Camellia sinensis plant and is known for its high concentration of antioxidants, particularly catechins like epigallocatechin-gallate (EGCG).
- Studies suggest that regular consumption of green tea may help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- The presence of the amino acid L-theanine can promote a state of calm alertness.
- It contains caffeine, though typically less than coffee, which can provide a gentle energy boost.
- Herbal teas, which are often caffeine-free, also offer various benefits. For example, hibiscus tea may lower blood pressure, while chamomile can promote relaxation.
Milk and Plant-Based Alternatives
Milk, both dairy and plant-based, can be a nutritious choice, depending on individual dietary needs and preferences.
- Cow's milk is rich in protein, calcium, potassium, and vitamins D and B12. Skim or low-fat versions offer these nutrients with less saturated fat. For some, it can be a highly hydrating post-exercise drink due to its electrolyte content and ability to delay gastric emptying.
- Soy milk is nutritionally similar to cow's milk, offering a high-protein, plant-based alternative. It is often fortified with calcium and vitamin D.
- Almond milk is lower in calories than cow's milk but also lower in protein. It is often fortified and can be a good option for those managing calorie intake.
- Oat milk contains soluble fiber, which can help lower cholesterol, and is often calcium-fortified.
- Hemp milk is a good source of omega-3 and omega-6 fatty acids.
When choosing plant-based milks, it is crucial to opt for unsweetened varieties to avoid unnecessary sugar and to check if they are fortified with essential nutrients like calcium and vitamin D.
Coconut Water for Electrolyte Replenishment
Often hailed as 'nature's sports drink,' coconut water is the clear liquid found inside green coconuts. It is a good source of electrolytes, especially potassium. For low-to-moderate intensity exercise lasting less than an hour, it can effectively replenish fluids and electrolytes. Coconut water is generally lower in sodium and carbohydrates than most commercial sports drinks, making it a more natural option for light workouts. However, those engaging in high-intensity, prolonged exercise may still need a sports drink to replenish sufficient sodium and carbohydrates.
Smart Smoothies
When prepared correctly, smoothies can be a nutrient-dense and hydrating beverage. The key is to control the ingredients to avoid turning them into high-sugar 'desserts'.
- Focus on balance: Use a base of leafy greens (like spinach or kale), a low-glycemic fruit (berries or mango), a healthy fat (chia seeds, avocado), and protein (yogurt or protein powder).
- Recent studies: Research suggests that smoothies made with certain seeded fruits, like berries, can actually produce a lower blood sugar spike than eating the whole fruits due to the fiber and other compounds released during blending.
- Avoid: High-sugar fruit juices, syrups, and sweetened yogurts.
A Simple, Flavorful Boost: Infused Water
For those who find plain water unappealing, naturally infused water is an excellent option for adding flavor without calories or sugar. Simply add fruit slices, vegetables, or herbs to your water pitcher.
- Cucumber and mint: A classic, refreshing combination.
- Lemon or lime: Adds a burst of vitamin C and helps aid digestion.
- Watermelon and basil: A sweet and fragrant mix.
- Ginger and turmeric: Offers anti-inflammatory benefits.
Healthy Drink Comparison Table
| Drink | Calories (per cup) | Sugar (Natural/Added) | Electrolytes | Antioxidants | Other Benefits | Considerations |
|---|---|---|---|---|---|---|
| Plain Water | 0 | 0 | None (Unless mineral) | None | Pure hydration, essential for all body functions | The gold standard, but can be unappealing for some without flavor |
| Green Tea | ~2 | None (Unless sweetened) | Minimal | High (Catechins) | Heart health, mental alertness, anti-inflammatory | Contains caffeine; potential for liver issues with excessive extract consumption |
| Cow's Milk (Skim) | ~83 | 12g (Lactose) | Yes (Calcium, Potassium) | None | High protein, calcium, Vitamin D; hydrating | Not suitable for lactose intolerance or dairy allergy |
| Soy Milk (Unsweetened) | ~80 | Low/None | Yes (Often fortified) | Yes | High protein, vegan alternative; often fortified with calcium/Vitamin D | Soy allergy risk; choose fortified versions |
| Coconut Water | ~45 | 6g | High (Potassium) | Yes | Natural electrolytes, good for light exercise | Lower in sodium and carbs than sports drinks; choose unsweetened |
| Homemade Smoothie | Varies widely | Varies | Varies | Varies | Nutrient-dense, easy way to increase fruit/veg intake | Can be high in calories and sugar if not careful |
The Verdict: Your Best Beverage Is Personalized
While water remains the pinnacle of healthy hydration, there is no single 'best' drink for everyone after that. The ideal choice depends on your specific needs, health goals, and dietary restrictions. For general, everyday hydration, plain or infused water should be your primary beverage. For added nutrients, antioxidants, or a post-workout boost, carefully selected options like unsweetened green tea, fortified plant-based milk, or natural coconut water can be excellent additions. By understanding the nutritional profile of different beverages, you can make smarter choices and support your overall well-being. For additional insights on dietary guidelines, the Harvard T.H. Chan School of Public Health Nutrition Source is an excellent resource.
Conclusion
In the quest to determine what is the healthiest drink including water?, the answer is more nuanced than a single name. Water is and always will be the gold standard. However, a variety of other beverages can offer significant nutritional benefits when chosen thoughtfully. Green tea provides antioxidants, milk offers protein and calcium, and coconut water replenishes electrolytes naturally. The key is to prioritize hydration with water while using other healthy drinks as supplements, not replacements. Avoid high-sugar, pre-packaged drinks, and focus on whole, natural ingredients to maximize health benefits.
