What is the healthiest liquid to drink?

October 12, 2025 •

3 min read

According to nutrition experts, water is the beverage humans have relied on for millions of years, and it remains the best choice for overall health. So, what is the healthiest liquid to drink, and how do other common beverages compare?. This guide breaks down why water holds the top spot, along with other hydrating, nutrient-rich alternatives and which drinks to limit or avoid.

Quick Summary

This article examines why water is the gold standard for hydration and overall health, detailing its functions within the body. It also provides an in-depth comparison of other drinks like milk, tea, coffee, and juices, evaluating their nutritional value and proper consumption for a healthy diet.

Key Points

Water is the Healthiest Option: As the purest form of hydration, water is calorie-free and essential for regulating body temperature, lubricating joints, and flushing out waste.
Moderate Caffeine Intake: Unsweetened tea and coffee provide antioxidants and can be part of a healthy diet, but avoid adding excessive sugar and cream.
Choose Low-Fat Dairy: Low-fat milk offers calcium and protein, while fortified plant-based alternatives are good for those who are lactose intolerant.
Limit Juice, Prefer Smoothies: 100% fruit juice is high in sugar and low in fiber; prioritize whole fruits or smoothies, which retain beneficial fiber.
Avoid Sugary Drinks: Sodas, energy drinks, and other sugar-sweetened beverages are packed with empty calories and should be limited or avoided entirely.
Consider Infused Water for Flavor: If you find plain water boring, add slices of fruit, cucumber, or mint for a refreshing flavor boost without extra calories.

The Unmatched Benefits of Water

Water is the purest form of hydration, with zero calories, sugar, or additives. It is an essential component of the human body, making up 50% to 70% of our body weight, and is critical for countless physiological functions. Drinking enough water is crucial for preventing dehydration, which can lead to fatigue, unclear thinking, and mood changes.

How Water Supports Your Body

Regulates Body Temperature: Water stored in the body is released as sweat to cool you down when overheated.
Lubricates Joints and Tissues: It helps cushion your joints and protect sensitive tissues like the spinal cord.
Aids in Digestion: Water is necessary for breaking down food and preventing constipation by keeping bowel movements soft.
Flushes Out Waste: The kidneys need water to remove waste from the body through urination.
Maximizes Physical Performance: Staying hydrated is essential for maintaining strength, power, and endurance during physical activity.
Boosts Brain Function: Even mild dehydration can impair cognitive functions like concentration, memory, and mood.

Other Healthy Liquid Alternatives

While water is the ideal choice, other beverages can contribute to a healthy diet and provide additional nutrients. The key is to choose wisely and consume in moderation.

Milk and Dairy Alternatives

Plain, unflavored milk provides essential nutrients like calcium, protein, and vitamin D, making it a good post-workout recovery drink. For those with lactose intolerance or who follow a vegan diet, fortified plant-based milks like soy, almond, or oat milk are excellent alternatives. When selecting milk or plant-based options, choose low-fat or fat-free varieties and check labels to avoid added sugars.

Tea and Coffee

Both tea and coffee contain antioxidants and may offer health benefits, such as reducing the risk of type 2 diabetes and some cancers. However, the health benefits largely depend on how they are prepared. Adding excessive amounts of cream, sugar, or flavored syrups can turn a healthy drink into a calorie-laden dessert. Moderate caffeine intake is generally not dehydrating, but water is still the better hydration source. Herbal teas are naturally caffeine-free and come with their own set of potential benefits, such as chamomile for relaxation or ginger for digestion.

Juices and Smoothies

100% fruit and vegetable juices contain vitamins and antioxidants but often lack the fiber found in whole fruits and vegetables. Since juicing removes fiber, it's easy to consume a lot of sugar and calories quickly, which can spike blood sugar levels. For this reason, it is recommended to limit 100% juice to a small glass (around 4 ounces) per day. Smoothies are a better option as they retain the fiber from fruits and vegetables, which helps you feel full. Be mindful of calorie content in store-bought smoothies and avoid added sweeteners.

Beverage Comparison Table: Healthy vs. Unhealthy Choices


Beverage Type	Calories	Sugar	Added Nutrients	Best For	What to Watch For
Water	0	0	None	Daily hydration, weight management	Infusing with fruit or herbs can add flavor
Black/Green Tea	0	0	Antioxidants	Boosts metabolism, heart health	Avoid excessive sugar and cream
Plain Coffee	0	0	Antioxidants	Energy boost, reduced disease risk	Limit sugar and high-calorie additions
Low-Fat Milk	Moderate	Natural	Calcium, Vitamin D, Protein	Bone health, post-workout recovery	Some saturated fat; choose low-fat options
Coconut Water	Low-Moderate	Natural	Electrolytes (Potassium)	Light hydration, electrolyte replacement	Some brands contain added sugar
100% Fruit Juice	High	Natural	Vitamins	Vitamin intake in moderation	High sugar content, missing fiber
Diet Soda	0	0	None	Calorie-free flavor	Artificial sweeteners, potential health concerns
Sugary Soda	High	High	None	Avoid entirely	Loaded with empty calories and sugar

Conclusion

When considering what is the healthiest liquid to drink, water is the clear and undisputed winner. Its pure hydration and essential role in nearly every bodily function cannot be overstated. While other beverages like low-fat milk, unsweetened tea, and black coffee offer their own health benefits, they should be consumed in moderation as part of a balanced diet. Ultimately, making water your primary beverage of choice is the single most effective step you can take for optimal hydration and long-term well-being. For personalized advice, it is always wise to consult a healthcare professional. For more in-depth information on healthy eating and drinking habits, consider visiting the Dietary Guidelines for Americans resource.

Frequently Asked Questions

Yes, plain sparkling water is generally just as healthy as still water, as it is simply water infused with carbon dioxide and contains no added calories or sugar. Some flavored seltzers may contain sweeteners, so always check the label.

While caffeine has a mild diuretic effect, studies show that a moderate amount of caffeinated beverages does not cause a net fluid loss. The water in coffee still contributes to your overall daily fluid intake, though water is the superior choice for pure hydration.

Diet sodas are calorie-free but are sweetened with artificial sweeteners. While they are a better option than sugary sodas for managing calorie intake, some studies suggest that artificial sweeteners may be linked to other health problems over time. Water is always the best option.

The amount of water you need varies based on activity level, age, health, and climate. A general guideline is about 15 cups (3 liters) for men and 11 cups (just over 2 liters) for women per day, but listening to your body's thirst cues is most important.

While coconut water contains electrolytes like potassium, which can be beneficial after intense exercise, it also contains calories and sugar. For everyday hydration, plain water is the best and cheapest option. Coconut water is best reserved for replenishing electrolytes after significant fluid loss.

Yes, milk is a hydrating fluid that also provides protein, calcium, and vitamin D. For rehydration, particularly after exercise, skim or low-fat milk can be more effective than water due to its nutritional content.

Carry a reusable water bottle with you throughout the day. Set reminders on your phone, or drink a full glass of water before each meal. Adding a slice of lemon, lime, or cucumber can also make the taste more appealing.