What is the healthiest drinking? Your Guide to Beverages

December 12, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), drinking enough water is essential for your body to function correctly, from regulating temperature to protecting sensitive tissues. This critical role makes water the undisputed healthiest drinking option for daily hydration and overall well-being.

Quick Summary

This article explores the healthiest drink options, including water, teas, and nutrient-rich alternatives. It contrasts these choices with beverages to limit or avoid, based on nutritional content and long-term health impact.

Key Points

Water is the healthiest drinking option: It provides pure hydration without calories or sugar and is essential for bodily functions.
Unsweetened teas offer rich antioxidants: Green tea, in particular, is packed with beneficial compounds like catechins and polyphenols.
Moderate coffee intake has potential health benefits: Plain coffee is a low-calorie choice linked to a lower risk of certain diseases, but additions of sugar and cream can add excess calories.
Milk and fortified plant-based milks provide key nutrients: They supply calcium, protein, and vitamins essential for bone and muscle health.
Avoid sugary and diet drinks: Soft drinks, sports drinks, and diet sodas are linked to health risks like weight gain and liver problems, even the low-calorie versions.
Limit fruit juice intake: Choose whole fruit for fiber and nutrients, as 100% fruit juice is high in sugar.
Flavor water naturally with infusions: Add fruits, vegetables, or herbs to plain water for taste without adding sugar.

Water: The Foundation of Healthy Drinking

Water is the fundamental beverage for human health, providing essential hydration without calories, sugar, or additives. A person's body is comprised mostly of water, and proper fluid balance is crucial for normal bodily functions. Choosing plain tap or filtered water over sugary alternatives like soda and fruit drinks can significantly reduce overall caloric intake.

The Benefits of Staying Hydrated with Water

Staying hydrated with water is vital for numerous physiological processes. It is proven to prevent dehydration, which can lead to fatigue, unclear thinking, and mood changes. Additionally, sufficient water intake helps maintain normal body temperature, lubricate and cushion joints, and aids in the removal of waste products.

Creative Ways to Enjoy Water

For those who find plain water unappealing, there are many healthy ways to add flavor without compromising its benefits:

Infuse with fresh fruits like lemon, berries, or cucumber slices.
Add fresh herbs such as mint or basil for a refreshing twist.
Opt for sparkling water with a splash of 100% fruit juice, keeping the juice portion small to manage sugar intake.
Consider unsweetened, naturally flavored seltzers, but check the labels for added sugars.

Healthiest Alternatives to Water

While water is paramount, several other beverages offer health benefits when consumed in moderation. These can supplement your fluid intake and provide additional nutrients or beneficial compounds.

Teas: Antioxidants and Beyond

Unsweetened teas, particularly green, black, and herbal varieties, are excellent choices. Green tea is especially praised for its high concentration of polyphenols and antioxidants, which may protect cells from damage and have been linked to a lower risk of heart disease and certain cancers. Unsweetened black tea also contains flavonoids and antioxidants. Herbal teas, which are typically caffeine-free, can aid in digestion and promote relaxation.

Milk and Fortified Plant-Based Alternatives

Dairy milk is a good source of protein, calcium, potassium, and vitamin D, particularly low-fat and fat-free options. For those avoiding dairy, fortified plant-based milks like soy, almond, and oat milk can also provide essential nutrients. Choosing fortified varieties ensures you still receive key vitamins like calcium and D.

Coffee (in Moderation)

Plain, black coffee is a low-calorie choice that contains antioxidants and has been associated with a reduced risk of type 2 diabetes and liver disease. However, adding excessive cream, sugar, and syrups can negate these benefits. The Harvard School of Public Health recommends limiting intake to a cup or two a day and being mindful of additions.

Comparison of Healthy Beverage Choices


Feature	Plain Water	Unsweetened Tea	Low-Fat/Skim Milk	100% Fruit Juice (Limited)
Calories	0	0	~100-120 per 8oz	~120 per 8oz
Key Benefits	Hydration, organ function, temperature regulation.	Antioxidants, potential heart health benefits, cognitive support.	Calcium, Vitamin D, protein for bone and muscle health.	Vitamin C, Potassium, but with concentrated natural sugar.
Main Considerations	Can be boring for some, but can be infused.	Can contain caffeine; moderate intake advised.	Higher calories than water, lactose intolerance.	Lacks fiber of whole fruit, high sugar content.

Beverages to Limit or Avoid

To maximize the health benefits of what you drink, it's equally important to know which beverages to minimize or eliminate from your diet.

Sugary Drinks: Soft drinks, sports drinks, and energy drinks are laden with added sugars and empty calories, contributing to weight gain and increasing the risk of type 2 diabetes and heart disease.
Diet Sodas: Despite being low in calories, these beverages are linked to health concerns and may not be the healthy alternative they appear to be. A recent study found frequent consumption of low- or non-sugar sweetened beverages was linked to liver health risks.
Excessive Fruit Juice: While 100% fruit juice contains nutrients, it lacks the fiber of whole fruit and is high in natural sugars, so consumption should be limited.
Alcoholic Beverages: Overconsumption of alcohol can lead to numerous health problems. It is recommended to drink in moderation, if at all.

Conclusion: Prioritizing Water, Embracing Variety

The journey to find the healthiest drinking options begins and ends with water. It is the most effective way to hydrate, supporting all bodily functions without unnecessary additives or calories. However, a healthy diet doesn't have to be limited to plain water. Incorporating unsweetened teas and coffee in moderation offers additional antioxidant benefits, while low-fat milk or fortified plant-based milk provides essential vitamins and minerals. The key is to make water the foundation of your fluid intake while being mindful of sugary or highly-processed options. By prioritizing water and enjoying other beneficial beverages in moderation, you can support your overall health and wellness. For further guidance on healthy beverage consumption, the official guidelines from the Harvard School of Public Health offer valuable insights on this topic.

Frequently Asked Questions

Water is the essential choice for hydration, while green tea offers added antioxidants and health benefits. For general hydration, water is best, but unsweetened green tea can be a beneficial supplement.

Water is the best drink for weight loss as it contains zero calories and helps increase your resting energy expenditure. Replacing sugary drinks with water can significantly reduce your caloric intake.

No, you should not replace water entirely with tea or coffee. While these can contribute to your overall fluid intake, water should be your primary beverage for hydration. Excessive caffeine can also have negative effects.

According to a recent study, frequent consumption of diet drinks may not be entirely risk-free and has been linked with liver health risks. It is generally best to choose water over diet sodas for optimal health.

Low-fat or skim milk can be a healthy option for adults, providing calcium, vitamin D, and protein. However, high consumption may carry risks for some, so it's advised to consume in moderation.

While 100% fruit juice contains nutrients, it should be limited due to its high sugar content and lack of fiber. A small glass (150ml) per day is a reasonable limit for adults.

To make water more appealing, try adding fresh fruit slices like lemon, berries, or cucumber, or herbs such as mint or basil. Naturally flavored, unsweetened sparkling water is another good option.