What is the number one healthiest drink? A definitive nutrition guide

October 4, 2025 •

4 min read

The human body is composed of approximately 60% water, highlighting its fundamental importance for survival. This fact leads many to question: What is the number one healthiest drink? Health and nutrition experts overwhelmingly point to one clear, simple, and essential liquid.

Quick Summary

Nutrition experts confirm that water is the healthiest drink due to its essential role in bodily functions. This guide explores the benefits of water and compares it with other healthy options while highlighting detrimental beverages.

Key Points

Water is the #1 Healthiest Drink: Health and nutrition experts universally agree that water is the best beverage due to its pure hydration and zero calories.
Water's Critical Functions: Water is essential for lubricating joints, transporting nutrients, removing waste, and regulating body temperature.
Milk Offers Post-Workout Hydration: Some studies suggest milk can be more hydrating than water after intense exercise due to its protein, fat, and electrolyte content.
Antioxidants from Tea and Coffee: Unsweetened green tea and black coffee provide beneficial antioxidants, but moderation is key due to caffeine content.
Avoid Sugary Drinks: Beverages like soda, energy drinks, and excessive fruit juice offer empty calories and can harm health, so they should be limited.
Flavored Water is a Great Alternative: If plain water is unappealing, naturally flavoring it with fruit or herbs is a healthy, low-calorie alternative to sugary drinks.

The Undisputed Champion: Water

When considering a healthy diet, the conversation around beverages must start with water. Experts from institutions like Harvard and the CDC consistently rank water as the number one healthiest drink for its unmatched ability to hydrate the body without adding calories, sugar, or other additives. Water is essential for almost every bodily function, from regulating body temperature to cushioning joints. Unlike other beverages, water provides pure hydration, helping your body perform optimally without any drawbacks.

The crucial roles of water in the body

Joint lubrication: Cartilage, found in joints and the spinal disks, contains approximately 80% water. Proper hydration ensures these areas remain cushioned and lubricated.
Waste removal: Water is vital for the kidneys and aids in flushing waste products from the body through urine and perspiration.
Nutrient transportation: Blood is over 90% water and carries essential nutrients and oxygen to cells throughout the body.
Temperature regulation: When the body heats up, water is released as sweat, which cools you down as it evaporates.
Tissue protection: Water acts as a shock absorber for the brain, spinal cord, and other sensitive tissues.

The Competition: Other Healthy Beverages

While water is the top choice, several other beverages offer unique health benefits and can be part of a balanced diet. However, they should be consumed in moderation, especially considering potential additives like sugar and cream.

Milk and milk alternatives

Milk is a nutrient-dense beverage rich in protein, calcium, potassium, and vitamin D (when fortified). Some studies suggest that milk can be more hydrating than plain water after intense exercise because its protein, fat, and electrolytes slow down fluid processing, leading to longer fluid retention. For those with lactose intolerance, fortified plant-based milks like soy, oat, or almond milk can provide some similar nutrients. However, it is essential to check labels for added sugars.

Tea: Green, black, and herbal

Tea, especially green tea, is celebrated for its high concentration of antioxidants, particularly epigallocatechin gallate (EGCG). Green tea consumption has been linked to a reduced risk of heart disease, improved brain function, and potential cancer-protective effects. Herbal teas offer additional benefits and are often caffeine-free. The health benefits of tea are maximized when consumed without excessive sugar or creamers.

Coffee

Coffee, when consumed black and in moderation, is a significant source of antioxidants, including chlorogenic acids. Moderate coffee intake has been associated with a lower risk of type 2 diabetes, liver disease, and certain cancers. It is important to be mindful of caffeine's effects on the body and to avoid high-calorie additions like sugar and syrupy flavorings, which negate its health benefits.

Coconut water

Coconut water is known for its natural electrolyte content, including potassium, sodium, and magnesium. It can be an effective post-workout drink to replenish lost fluids and minerals. However, consumers should check labels carefully for added sugars, as some brands sweeten their products.

What to Avoid: The Unhealthy Options

For a truly healthy diet, certain drinks are best avoided or heavily restricted. These include:

Sugary soft drinks and sodas: Loaded with empty calories and no nutritional value, these are linked to weight gain, type 2 diabetes, and other serious health issues.
Energy drinks: Often contain excessive caffeine, stimulants, and sugar, which can cause anxiety, heart problems, and sleep disturbances.
Most fruit juices: While 100% fruit juice contains some nutrients, the process removes most of the fiber, leaving behind a high concentration of natural sugars that can impact blood sugar levels. It is healthier to eat the whole fruit instead.

Comparison Table: Healthy Drinks at a Glance


Beverage	Hydration	Key Nutrients	Calories	Key Considerations
Water	Excellent	None	0	Pure hydration; best for all-day consumption
Milk (low-fat)	Excellent (esp. post-workout)	Protein, Calcium, Vitamin D, Potassium	Medium	Nutrient-dense, but watch fat and sugar; lactose intolerance concern
Green Tea	Good	Antioxidants (EGCG)	Low	Antioxidant powerhouse; moderate caffeine; avoid added sugar
Coffee (black)	Good	Antioxidants (Chlorogenic Acid)	Low	Mental alertness; moderate caffeine; avoid added sugar
Herbal Tea	Good	Varies by herb; Antioxidants	0	Caffeine-free; specific health benefits vary; avoid added sugar
Coconut Water	Good (esp. post-workout)	Electrolytes (Potassium)	Low	Good for mineral replenishment; check for added sugar

Practical Tips for Better Hydration

Staying adequately hydrated is a cornerstone of good health, but it can be challenging to remember to drink enough throughout the day. Here are some simple strategies to make healthy hydration a habit:

Set a schedule: Drink a glass of water when you wake up, before every meal, and before bed to establish a routine.
Carry a reusable bottle: Keep a water bottle with you throughout the day to sip from, making it a constant and convenient habit.
Infuse with flavor: If you find plain water boring, add slices of lemon, lime, cucumber, or mint leaves for a refreshing, natural flavor boost.
Eat your water: Many fruits and vegetables have a high water content. Include items like watermelon, cucumber, and lettuce in your diet.
Recognize thirst: Do not wait until you feel thirsty to drink. Thirst can be a sign that you are already mildly dehydrated.

Conclusion

Ultimately, the quest to find what is the number one healthiest drink ends with the simplest answer: water. Its calorie-free composition and fundamental role in nearly all bodily processes make it the undisputed best choice for hydration and overall health. While other beverages like milk, tea, and coffee offer nutritional benefits and can be enjoyed as part of a healthy diet, they come with caveats regarding calories, caffeine, or added sugars. For optimal wellness, prioritize water as your primary drink and enjoy other beneficial options in moderation. For more detailed guidance on healthy beverage choices, visit the CDC website.

Frequently Asked Questions

Yes, both coffee and tea contribute to your daily fluid intake. Moderate consumption of caffeinated drinks is not dehydrating for most people. However, water is the best choice for pure hydration.

For general hydration, water is the best choice. However, a study found that milk is more hydrating than water in certain situations, like post-exercise, because its nutrients help the body retain fluid for a longer period.

While diet sodas contain fewer calories than regular soda, experts still recommend against them. Some studies link artificial sweeteners to potential health issues, and they may not be a healthy long-term substitute for water or herbal tea.

After intense exercise, both milk and coconut water can be beneficial. Milk provides carbohydrates, protein, and electrolytes for muscle recovery, while coconut water offers natural electrolytes. For most workouts, plain water is sufficient.

The amount of water you need depends on factors like activity level, climate, and overall health. A general guideline is for men to drink about 13 cups and women about 9 cups of fluid per day, though this includes fluids from food and other beverages.

It is generally healthier to eat whole fruits rather than drinking juice. While 100% fruit juice contains vitamins, it lacks fiber and is high in natural sugar, which can add unnecessary calories. It is best to limit intake to a small glass daily.

If you dislike plain water, try adding flavor naturally. Infuse your water with slices of lemon, lime, cucumber, or mint. Sparkling water or unsweetened herbal teas are also excellent, low-calorie options.