What is the Healthiest Drink to Have Everyday? Your Ultimate Guide

October 5, 2025 •

4 min read

Over half of the human body is composed of water, highlighting its fundamental importance for health. Given this, many people wonder, "what is the healthiest drink to have everyday?" The answer, overwhelmingly, is simple water, but other options can also fit into a healthy diet.

Quick Summary

This guide covers what beverage is best for daily consumption, delving into the benefits of water and evaluating other popular, health-conscious drinks.

Key Points

Water is Supreme: Plain water is the undisputed healthiest daily beverage for optimal hydration and bodily functions.
Hydration is Key: Water is crucial for regulating body temperature, lubricating joints, and flushing waste effectively.
Smart Alternatives: Unsweetened tea, black coffee, and low-sugar milks can offer flavor and added nutrients in moderation.
Limit Sugary Beverages: Regularly consuming soda, fruit juice, or energy drinks adds empty calories and can negatively impact health.
Check Labels: For pre-packaged drinks like kombucha or flavored waters, always check for hidden added sugars.
Listen to Your Body: Use simple indicators like thirst and urine color to gauge your personal hydration needs.
Infuse Naturally: Add fresh fruits, herbs, or cucumber to plain water for a zero-calorie flavor boost.

The Uncontested Champion: Water

Water is the best choice for daily hydration and overall health, a position backed by health organizations and nutritional science. It is calorie-free, sugar-free, and contains no additives, making it the purest way to hydrate your body. Our bodies rely on water for countless essential functions, many of which we often take for granted.

Essential Benefits of Water

Regulates Body Temperature: Water helps maintain a normal body temperature through perspiration and evaporation.
Lubricates Joints and Cushions Tissues: Water is a key component of cartilage and spinal fluid, protecting and cushioning joints and sensitive tissues.
Aids Digestion and Nutrient Absorption: It assists the body in breaking down food and absorbing nutrients from meals.
Flushes Out Waste and Toxins: Water enables the body to get rid of waste products through urination and bowel movements, which helps prevent issues like kidney stones and constipation.
Boosts Brain Function: Proper hydration is linked to improved concentration, mood, and memory.
Supports Weight Management: Replacing sugary drinks with water can reduce overall calorie intake and may help increase feelings of fullness.

Healthier Alternatives to Plain Water

While water is the ideal choice, a variety of other beverages can complement a healthy diet, provided they are consumed mindfully and without excessive additions.

Unsweetened Tea and Coffee

For those who enjoy a bit of flavor or caffeine, unsweetened tea and coffee are solid choices. Green and black teas are rich in antioxidants, which can protect against certain diseases. Brewed coffee, in moderation (typically 3–5 cups per day), is also associated with a lower risk of several health conditions. It is crucial to avoid adding large amounts of sugar, cream, or syrups that can quickly turn a healthy beverage into a high-calorie treat.

Sparkling and Infused Waters

Unsweetened sparkling water provides the fizz of soda without the added sugars and calories. For a natural flavor boost, you can create your own fruit-infused water at home by adding slices of lemon, lime, berries, or cucumber. This is an excellent way to make hydration more exciting without compromising health.

Kombucha

This fermented tea beverage contains a symbiotic culture of bacteria and yeast (SCOBY), offering beneficial probiotics that can support gut health. However, it is important to be aware of the sugar content, which can vary significantly by brand. Opt for low-sugar kombucha and consume it in moderation.

Milk and Plant-Based Alternatives

Dairy milk is a good source of calcium, protein, and vitamin D. Choosing low-fat or fat-free versions is recommended for heart health. For those who prefer dairy-free options, unsweetened plant-based milks (like soy, almond, or oat) fortified with calcium and vitamins can also be a nutritious choice. When selecting a plant-based milk, check the label to ensure it doesn't contain a lot of added sugars.

Comparing Common Daily Drinks


Beverage	Health Profile	Notes for Consumption
Water	No calories, no sugar. Essential for all bodily functions.	The best and most fundamental choice for hydration.
Unsweetened Coffee/Tea	Rich in antioxidants. Provides energy boost.	Consume in moderation; avoid high-sugar additions.
Sparkling Water	Calorie and sugar-free. Offers a different texture.	Choose unsweetened versions and add fresh fruit for flavor.
Kombucha	Probiotics for gut health. Lower caffeine than coffee.	Check labels for added sugars; consume in moderation.
Low-Fat/Skim Milk	High in protein, calcium, and Vitamin D.	A nutritious option, especially for children and those with adequate dairy tolerance.
Sugary Soda/Energy Drinks	High in added sugar and calories; no nutritional value.	Best avoided for regular consumption due to links with weight gain and chronic disease.
Fruit Juice	100% juice has vitamins, but lacks fiber and is high in sugar.	Limit to a small glass daily; prioritize whole fruit.

What to Limit or Avoid Daily

Limiting or completely cutting out certain drinks is a major step toward better nutrition. The primary culprits are beverages with high levels of added sugar, which contribute to excess weight gain, diabetes, and other health issues. This includes regular sodas, sports drinks (unless for intense exercise), energy drinks, and heavily sweetened iced teas and coffees. Even diet sodas, while calorie-free, are linked to some health problems and can perpetuate a craving for sweet flavors.

A Simple Daily Hydration Plan

Start the day with a glass of water. This rehydrates you after a night's sleep.
Carry a reusable water bottle. Having water readily available is key to drinking consistently throughout the day.
Pair meals with water. Drink water with breakfast, lunch, and dinner to aid digestion and promote satiety.
Choose water over high-calorie drinks. When thirsty, reach for plain or infused water instead of a sugary beverage.
Listen to your body. Your urine color is a good indicator of hydration—aim for a pale yellow hue.

Conclusion

While there are many beverage options available, the answer to "what is the healthiest drink to have everyday?" remains the same: water. It is the most efficient and fundamental way to hydrate your body, with countless benefits and no drawbacks. Other options like unsweetened tea, coffee, and fortified milks can add variety and nutrients, but they should not replace your primary hydration source. By making mindful choices and prioritizing water, you can significantly improve your overall health and well-being.

For more detailed guidance on healthy beverage choices, visit the Harvard T.H. Chan School of Public Health's Healthy Drinks page.

Frequently Asked Questions

Yes, for most adults, drinking 3–5 cups of unsweetened coffee daily is considered healthy. However, it is essential to avoid excessive additions of sugar, syrups, and cream, which add unnecessary calories.

Yes, drinking kombucha daily is generally fine, but moderation is key. Check labels for added sugar and remember that it is a fermented product with potential variations in alcohol and caffeine content.

Unsweetened sparkling water is an excellent, calorie-free substitute for regular water. For added flavor, infuse it with fresh fruits or herbs instead of relying on sweetened versions.

While 100% fruit juice contains some nutrients, it lacks the fiber of whole fruit and is high in natural sugars. It's best to limit intake to a small glass daily and primarily eat whole fruit for maximum benefit.

To enhance the flavor of plain water naturally, try infusing it with slices of lemon, lime, berries, or cucumber. You can also add fresh mint or basil for an herbal twist.

No, for the average person, sports drinks are not a healthy daily choice. They contain high levels of sugar and are designed for athletes performing intense, prolonged exercise to replenish electrolytes and carbs.

Recommended fluid intake varies based on factors like age, gender, activity level, and climate. Instead of a fixed amount, a good indicator of adequate hydration is consistently producing pale yellow urine.