What is the lowest calorie drink I can have? The Ultimate Guide to Healthy Hydration

November 26, 2025 •

4 min read

According to the CDC, replacing sugary drinks with plain water can significantly reduce your daily caloric intake. If you're wondering what is the lowest calorie drink I can have, the answer is simple: plain water has zero calories. Beyond just water, a variety of other delicious and healthy choices can help you stay hydrated without packing on extra calories.

Quick Summary

Explore the best zero and low-calorie drink options for staying hydrated and managing your weight. This guide covers the obvious choices like water, plus unsweetened coffee and tea, infused water, and healthy alternatives to sugary beverages. Learn how simple swaps can make a big difference in your diet.

Key Points

Plain Water is King: Water is the number one choice, offering zero calories and essential hydration for all bodily functions.
Flavor with Infusions: For a calorie-free flavor boost, infuse your water with fresh fruits, vegetables, or herbs like cucumber, mint, or lemon.
Embrace Unsweetened Coffee and Tea: Black coffee and unsweetened teas are excellent zero-calorie options packed with antioxidants.
Mind Your Additions: While low-calorie options exist, avoid high-sugar specialty coffees, sodas, and excessive fruit juice to prevent excess calorie intake.
Consider Healthier Alternatives: Unsweetened almond milk or low-sodium vegetable juice can be a flavorful and nutritious low-calorie addition to your diet.

Plain Water: The Definitive Zero-Calorie Choice

When it comes to pure, unadulterated hydration, plain water is the undisputed champion. It contains zero calories, is essential for almost every bodily function, and helps prevent dehydration, which can lead to fatigue, headaches, and even be confused with hunger. Drinking water can boost your metabolism and promote a feeling of fullness, which aids in weight loss by helping you eat less. Beyond the basic tap variety, you can explore other zero-calorie water-based options:

Sparkling water or seltzer: This is simply water with carbon dioxide added. Flavored versions with natural fruit essence are also calorie-free, as long as no sweeteners have been added.
Infused water: For a flavor boost, add fresh fruits, vegetables, or herbs to your water. This provides a refreshing taste without the added sugars or artificial ingredients.

Unsweetened Coffee and Tea: Flavorful Zero-Calorie Sips

Black coffee and unsweetened tea are excellent choices for adding variety to your zero-calorie beverage routine. Brewed without milk, cream, or sugar, they contain minimal calories and offer a host of potential health benefits due to their high antioxidant content.

Unsweetened Coffee: A cup of black coffee is essentially calorie-free. It can enhance alertness, concentration, and has been linked to a reduced risk of type 2 diabetes and certain cancers. Just be mindful of additions like high-calorie syrups and whipped cream.
Unsweetened Tea: Whether you prefer black, green, or herbal, unsweetened tea is a great option. Green tea, in particular, is rich in antioxidants called catechins, which may offer minor assistance with weight management. Herbal teas come in a vast array of flavors and are naturally calorie-free.

Making Your Own Zero-Calorie Infused Water

Creating your own infused water is a simple and cost-effective way to add excitement to your daily hydration. You can customize the flavor and avoid the artificial additives sometimes found in store-bought options.

Simple Infused Water Recipes:

Cucumber Mint: Thinly slice half a cucumber and muddle a handful of mint leaves in a pitcher. Add water and let it chill for at least an hour.
Strawberry Basil: Slice 5-6 fresh strawberries and add them to a pitcher with a few basil leaves. This creates a sweet, herbaceous flavor.
Lemon Ginger: Add fresh lemon slices and a few thin slices of peeled ginger root to your water for a zesty, warming taste.

What to Look Out For: Navigating the Low-Calorie Market

While zero-calorie drinks are the best option, a few low-calorie choices can still fit into a healthy diet. However, always be vigilant about labels.

Diet Sodas: These contain non-nutritive sweeteners and are calorie-free. While better than their sugary counterparts, some research is mixed on whether they fully aid in weight loss. Some studies also suggest a possible link between high consumption of artificially sweetened beverages and increased mortality risk in women, so moderation is key.
Low-Calorie Plant-Based Milks: Unsweetened almond or soy milk offers a low-calorie alternative to dairy with added vitamins and minerals. However, they may not be better for weight loss than skim milk due to lower protein content.
100% Fruit Juice (in moderation): A small glass (125ml) of 100% fruit juice can provide vitamins, but it contains a high concentration of natural sugars and calories. It's best to dilute it with water or sparkling water to cut down on the calories.

Comparison of Common Zero & Low-Calorie Drinks


Beverage	Calorie Content (per 8 oz)	Key Features	Considerations
Plain Water	0	Pure hydration, essential for bodily functions	Can be bland for some tastes
Infused Water	<5 (often 0)	Natural flavor from fruits/herbs, visually appealing	Flavor may weaken over time
Black Coffee	<5	Metabolism-boosting, rich in antioxidants	High caffeine content can disrupt sleep
Unsweetened Tea	<5	Antioxidant-rich, wide variety of flavors (herbal, green)	Caffeinated options can have diuretic effects
Diet Soda	<5	Sweet taste without the sugar, fizzy satisfaction	Potential links to increased appetite
Unsweetened Almond Milk	~30-40	Low-calorie alternative, source of vitamin E	Lower in protein than dairy milk

Avoid Sugary Beverages

Sugary drinks, including regular soda, sports drinks, and fruit drinks, are the leading source of added sugars in many diets and should be avoided for weight management. The calories from these liquid sugars often don't provide the same feeling of fullness as solid food, leading to overconsumption. Excessive intake is linked to weight gain, type 2 diabetes, and heart disease. Switching even one sugary drink a day to a zero-calorie option can make a significant difference over time.

Conclusion: Making Hydration a Healthy Habit

For anyone looking for the absolute lowest calorie drink, plain water remains the gold standard. However, a variety of other zero-calorie options, such as unsweetened coffee, tea, and homemade infused water, can add flavor and excitement to your routine without compromising your health goals. By making mindful choices and staying aware of what you're consuming, you can enjoy delicious, calorie-conscious beverages and maintain a healthy, hydrated lifestyle. For further reading on making healthier drink choices, you can consult resources like the Centers for Disease Control and Prevention (CDC).

Frequently Asked Questions

No, plain sparkling water has zero calories, just like regular water. Many naturally flavored seltzers also contain no calories, but it's important to check the label to ensure no sweeteners have been added.

Yes, diet sodas use non-nutritive sweeteners and contain less than 5 calories per serving, allowing them to be labeled as zero-calorie. However, some research suggests they may be linked to increased appetite, so they should be consumed in moderation.

For weight management and overall health, water is the better choice. While 100% fruit juice contains nutrients, it also has a high sugar and calorie content. Water provides hydration without any added calories or sugar.

Unsweetened almond milk or skim milk are good low-calorie options for your coffee. Unsweetened almond milk is generally lower in calories than skim milk, though skim milk provides more protein.

Some studies suggest that compounds in green tea, like catechins, may slightly help with weight loss. However, it is not a magic bullet and should be part of a balanced diet and exercise routine for best results.

To make flavored water at home, simply add fresh fruit slices (like lemon, lime, or berries) and herbs (such as mint or basil) to a pitcher of water and let it infuse in the refrigerator. This is a great way to add flavor without calories or sweeteners.

Sugary drinks are linked to weight gain, obesity, type 2 diabetes, and heart disease. The calories from these beverages don't promote fullness, making it easy to consume an excessive amount of empty calories.