What is the healthiest liquid you can drink? A Nutrition Guide

October 9, 2025 •

5 min read

The human body is composed of approximately 60% water, and replenishing this vital fluid is crucial for survival and normal bodily function. So, what is the healthiest liquid you can drink to support this fundamental need and promote overall wellness? The simple, calorie-free choice of plain water remains the gold standard, with numerous health experts endorsing it as the best option.

Quick Summary

Plain water is the ultimate choice for daily hydration, being calorie-free and essential for regulating body temperature, lubricating joints, and removing waste. While alternatives like unsweetened tea, coffee, milk, and coconut water can also contribute to fluid intake, sugary sodas, and energy drinks should be limited. Electrolyte drinks are generally unnecessary unless engaging in intense, prolonged exercise or recovering from illness.

Key Points

Plain Water is the Healthiest Option: It is calorie-free, sugar-free, and essential for all major bodily functions, including hydration, temperature regulation, and waste removal.
Moderate Unsweetened Tea and Coffee are Healthy: These drinks provide antioxidants and can contribute to fluid intake, but be mindful of caffeine and avoid added sugars.
Electrolyte Drinks are for Intense Exertion: Standard sports drinks are only beneficial for athletes during prolonged, high-intensity exercise or for rehydration during illness, not for casual use.
Sugary Beverages Should Be Avoided: Soft drinks, energy drinks, and excessive juice are loaded with sugar and empty calories, contributing to weight gain and chronic health issues.
Natural Flavorings Make Water More Enjoyable: Infusing water with fruits or herbs is an excellent way to add variety and flavor without compromising health.

The Unrivaled Champion: Plain Water

For most people and under most circumstances, plain water is the undeniable champion of healthy liquids. Its benefits are extensive and fundamental to overall health. Water serves as the principal chemical component of the body, and every cell, tissue, and organ depends on it to function properly. The body cannot store water, so a fresh supply is needed every day.

The core benefits of drinking plain water include:

Prevents Dehydration: Adequate water intake prevents dehydration, which can lead to fatigue, unclear thinking, and mood changes.
Regulates Body Temperature: Water stored in the body comes to the skin's surface as sweat to cool the body down.
Lubricates Joints: Cartilage, found in joints and spinal discs, contains a significant amount of water. Proper hydration helps maintain its shock-absorbing ability.
Removes Waste: Water is essential for flushing out waste products through urination, perspiration, and bowel movements.
Aids Digestion: It helps move food through the digestive tract and prevents constipation.
Carries Nutrients: Blood, which is more than 90% water, carries oxygen and nutrients to cells throughout the body.
Manages Weight: Replacing sugary, high-calorie beverages with water can significantly reduce overall calorie intake and assist with weight management.

Beyond Water: Other Healthy Beverage Choices

While plain water is paramount, other liquids can contribute to your daily fluid intake and offer additional nutrients. It is crucial to choose unsweetened options to avoid the downsides of added sugar.

Healthy alternatives include:

Unsweetened Tea and Coffee: These beverages contain antioxidants and can have health benefits, including supporting heart and liver health and protecting against type 2 diabetes. However, moderation is key, especially with caffeinated versions, which can have diuretic effects in some people. Avoid adding excessive cream or sugar.
Unflavored Milk: Dairy milk is a nutrient powerhouse, providing calcium, vitamin D, and potassium, which are essential for bone and muscle health. Opt for low-fat or skim versions to reduce saturated fat intake.
Fortified Plant-Based Milks: Alternatives like soy, almond, and oat milk can be part of a healthy diet, particularly if fortified with calcium and other nutrients. Soy milk offers protein, while almond milk is generally low in calories.
Coconut Water: The clear liquid from inside a coconut is naturally low in sugar (in unsweetened versions) and contains electrolytes like potassium. It's a great choice for rehydration, but always check the label for added sugars.
Infused Water: For those who find plain water boring, adding fresh slices of fruit (lemon, berries), vegetables (cucumber), or herbs (mint) can enhance the flavor without adding calories or sugar.

When Are Electrolyte Drinks Necessary?

Electrolyte drinks, which contain minerals like sodium, potassium, and magnesium, are not needed for everyday hydration. Your diet provides adequate electrolytes for normal daily activity. They serve a specific purpose for those who have experienced significant fluid loss.

When to consider an electrolyte drink:

Intense, Prolonged Exercise: During vigorous workouts lasting more than an hour or in hot weather, you lose electrolytes through sweat. Electrolyte drinks can help replenish these minerals and provide carbohydrates for energy.
Illness: Conditions causing vomiting or diarrhea rapidly deplete the body's electrolytes. Electrolyte solutions like Pedialyte are designed to address this mineral loss.

Liquids to Limit or Avoid

Some drinks marketed for hydration or energy can be detrimental to your health due to high levels of added sugars, calories, and other additives. Avoiding or limiting these is a crucial step toward better nutrition.

Harmful drinks include:

Sugary Soft Drinks: These contain empty calories and no nutrients. Regular consumption is linked to weight gain, type 2 diabetes, and heart disease.
Energy Drinks: Often loaded with caffeine, sugar, and other stimulants, these can lead to anxiety, sleep problems, and heart issues. The "energy" comes mainly from the sugar, not the other added ingredients.
Most Fruit Juices (in excess): While 100% fruit juice contains vitamins, it lacks the fiber of whole fruit and is high in natural sugar. A small glass (150 ml) is acceptable, but eating whole fruit is always the better option.
Store-Bought Smoothies: Many pre-packaged smoothies contain significant amounts of added sugars, syrups, and other high-calorie ingredients. It is healthier to make your own at home.
Sports Drinks (for casual use): Unless you are a high-performance athlete, the added sugar and electrolytes in sports drinks are unnecessary and contribute to excess calorie consumption.

Comparison of Common Drinks


Feature	Plain Water	Unsweetened Tea/Coffee	Electrolyte Drink (Sports Drink)	Sugary Soft Drink	Milk (low-fat)
Calories	0	0 (without additions)	High	Very High	Moderate
Sugar Content	0	0 (without additions)	High	Very High	Natural (lactose)
Electrolytes	Trace amounts	Minimal	High (added)	None	High
Nutrients	None	Antioxidants	None (besides added minerals)	None	Calcium, Vitamin D, Protein
Best For	Daily hydration	Mental focus, antioxidants	Intense exercise, illness	Occasional treat (not recommended)	Nutrients, post-workout recovery

Making Hydration a Habit

It's easy to fall into the trap of drinking sugary beverages when plain water seems unappealing. By adopting a few simple strategies, you can ensure you're consuming enough of the healthiest liquid available.

Tips for increasing water intake:

Carry a Reusable Bottle: Keep a water bottle with you throughout the day to sip on regularly.
Set a Schedule: Drink a glass of water when you wake up, before each meal, and before bed to establish a routine.
Flavor Naturally: As mentioned, infuse your water with fruit, herbs, or vegetables to add variety and a subtle, refreshing flavor.
Use Apps and Reminders: Many mobile apps and smart devices can track your water intake and send reminders to drink throughout the day.
Choose Water at Restaurants: Opt for water instead of soda or juice when dining out; it's a calorie-free, healthy choice.

Conclusion: The Simple Choice for Optimal Health

While there are many options for staying hydrated, what is the healthiest liquid you can drink is undoubtedly plain water. It offers essential hydration without any added calories, sugars, or artificial ingredients, making it the best choice for everyday consumption. For specific needs like post-exercise recovery, other drinks such as low-fat milk or coconut water can be beneficial. By prioritizing water and limiting sugary beverages, you support your body's most fundamental functions and take a significant step toward better overall health. The Harvard T.H. Chan School of Public Health is a reliable resource for further information on healthy drink choices and hydration.

Frequently Asked Questions

Yes, tap water contains trace amounts of natural electrolytes from minerals present in the water source. However, these levels are typically low and not sufficient to replace significant electrolyte loss during intense physical activity.

For most people engaging in everyday activities, plain water is sufficient and preferred. Electrolyte water is generally only necessary during or after prolonged, intense exercise, or for rehydration during illness when significant minerals are lost.

Diet sodas are low in calories but are linked to potential health problems, including type 2 diabetes. They also maintain a preference for sweet tastes. It's best to transition from diet sodas to water and other healthy, unsweetened drinks.

For most children, water is the best drink for hydration. Energy drinks are not recommended for children, and sports drinks should be limited to intense physical activity only, not for casual rehydration.

To enhance the flavor of water, try adding fresh fruits like lemon, lime, or berries, vegetables like cucumber, or herbs like mint. You can also try sparkling water for a fizzy alternative, but choose unsweetened varieties.

Yes, milk is about 89% water and contains electrolytes like sodium and potassium, which help the body retain fluids. Its protein and carbohydrates also aid in recovery, making it a good post-workout option.

While it is possible to drink too much water (a condition called hyponatremia), it is rare in healthy individuals. It usually occurs in endurance athletes or people with specific health conditions. For most people, dehydration is a more significant risk.