What Should We Drink Every Day for Optimal Health?

October 17, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), getting enough water every day is critical for your health, preventing dehydration, and ensuring normal body function. To achieve optimal wellness, understanding what should we drink every day is key, as the best choices extend beyond just plain water to include other nutrient-rich and low-calorie options.

Quick Summary

A guide to the best daily beverage choices for optimal health. It examines water, milk, and tea, outlining their distinct benefits for hydration, muscle function, and antioxidant intake. The article also provides a comparison of drink options and tips for incorporating healthier fluids into your daily routine.

Key Points

Start with Water: Make water your primary source of hydration, as it is essential for nearly all bodily functions and has no calories.
Incorporate Green Tea: Consume 1-2 cups of green tea daily for its high antioxidant content, which can protect against chronic diseases and boost brain health.
Add Milk for Nutrients: Include low-fat or plant-based milk for essential nutrients like calcium, protein, and Vitamin D, which support bone and muscle health.
Use Electrolytes Strategically: Drink electrolyte-enhanced beverages after intense or prolonged exercise or during illness to replenish lost minerals, opting for low-sugar options.
Limit Sugary and Excessive Caffeine: Reduce intake of sodas, energy drinks, and excessive caffeine to avoid weight gain, sugar crashes, and sleep disturbances.
Enhance Water Naturally: Improve the flavor of plain water with fruit slices, herbs, or sparkling water to encourage consistent hydration without adding sugar.
Establish a Routine: Make healthy hydration a habit by carrying a reusable water bottle and drinking fluids consistently throughout the day.

The Undisputed King: Plain Water

At its core, water is the single most important daily beverage. Your body is composed of 50% to 75% water, and it is vital for almost every physiological function, including lubricating joints, regulating body temperature, and transporting nutrients to cells. The amount you need varies based on activity level, health status, and environment, but general guidelines suggest around 15.5 cups (3.7 liters) of fluid for men and 11.5 cups (2.7 liters) for women per day.

Benefits of consistent hydration

Prevents Dehydration: Staying hydrated avoids common symptoms like fatigue, mood changes, and headaches.
Aids Digestion and Prevents Constipation: Water is essential for proper digestive function and helps keep bowel movements regular.
Supports Brain Function: Even mild dehydration can impair cognitive performance, concentration, and memory.
Regulates Body Temperature: Through perspiration, water helps your body cool down in hot environments or during exercise.
Kidney Stone Prevention: By flushing waste from the body, adequate water intake helps prevent mineral crystals from forming in the kidneys.

Nutrient-Rich Alternatives

While water is the cornerstone of hydration, other drinks offer additional nutrients that can complement your diet. Choosing wisely means opting for low-sugar, nutrient-dense beverages over sugary sodas or energy drinks.

Green tea

Green tea is rich in antioxidants called polyphenols, which help protect cells from damage and have been linked to a lower risk of chronic diseases. Moderate consumption may also improve brain function, aid in weight management, and promote heart health. For optimal benefits, consume 1–2 cups daily, brewed properly, and without excessive added sugar.

Milk (Dairy and Plant-Based)

Milk is a nutrient powerhouse, providing calcium, protein, potassium, and vitamins D and B12. These nutrients are crucial for strong bones and teeth, muscle maintenance, and healthy blood pressure. For those with lactose intolerance or specific dietary preferences, fortified plant-based milk alternatives like soy, oat, or almond milk can provide similar nutrients. Low-fat or fat-free dairy options are recommended for fewer calories and less saturated fat.

Electrolyte-Enhanced Water

For most people engaging in light activity, plain water is sufficient. However, for endurance athletes or those in hot, humid climates, an electrolyte drink can help replenish minerals like sodium, potassium, and magnesium lost through sweat. Look for low-sugar or homemade versions to avoid excessive calories and artificial ingredients found in many commercial sports drinks.

Comparison of Daily Drink Options


Drink Category	Primary Benefit	Recommended Consumption	Key Considerations
Plain Water	Essential hydration, no calories	Ongoing, guided by thirst	Tasteless, but can be flavored with fruit
Green Tea	Antioxidants, brain health	1-2 cups per day	Contains caffeine; avoid excessive sugar
Low-Fat Milk	Calcium, Vitamin D, Protein	1-3 cups per day	Choose low-fat or plant-based options; contains calories
Electrolyte Water	Replenishes minerals post-workout	During/after intense exercise	Many commercial options are high in sugar
Fruit-Infused Water	Flavor, vitamins (mild)	As desired	Use fresh fruits; avoid pre-packaged versions with added sugar

How to Establish Healthy Drinking Habits

Integrating healthy drinks into your daily routine is a simple way to boost your health. The following tips can help make smart hydration a habit:

Start Your Day with Water: Drinking a glass of water first thing in the morning rehydrates your body after sleep and can kickstart your metabolism.
Carry a Reusable Bottle: Keep a water bottle with you throughout the day to sip consistently and stay hydrated on the go.
Add Flavor Naturally: If you find plain water boring, add a slice of lemon, lime, cucumber, or mint leaves to infuse flavor without adding sugar.
Schedule Your Sips: For those who forget to drink, setting reminders or committing to a small glass of water at the start of each hour can help.
Choose Water at Meals: Opt for water instead of sugary beverages like soda or juice to reduce caloric intake.

A Note on Limiting Other Beverages

While the focus should be on what you should drink, it's also important to be mindful of what you should limit. Sugary drinks, including sodas and many fruit juices, contribute to weight gain and increase the risk of type 2 diabetes. Excessive alcohol intake should also be moderated, as it can lead to dehydration. Moderating caffeinated drinks like coffee and tea is wise, as too much can cause anxiety or sleep issues, but moderate amounts do contribute to daily fluid intake.

Conclusion: Making Smart Daily Drink Choices

Deciding what we should drink every day is more than just quenching thirst; it's about making deliberate choices that support long-term health. Starting with plain water as your primary source of hydration is the most beneficial step. Supplementing with options like green tea for antioxidants or milk for essential vitamins and minerals provides added benefits. By limiting sugary and high-calorie drinks and incorporating these healthier options, you can effectively improve your energy levels, cognitive function, and overall wellness. Remember to listen to your body and adjust your fluid intake based on your individual needs and activity level.

Tips for Enhancing Your Daily Drink Intake

Lemon and Lime Infusion: Adds a zesty flavor to plain water and boosts vitamin C intake.
Herb-Infused Water: Mint or basil can provide a refreshing, calorie-free twist to your water.
Iced Green Tea: Brew your own green tea and chill it for a refreshing, antioxidant-rich alternative to sugary iced teas.
Homemade Electrolyte Water: Mix water, a pinch of Himalayan salt, a squeeze of lemon, and a teaspoon of honey for a natural sports drink substitute.
Dilute Fruit Juice: Reduce the sugar content of fruit juice by mixing it with water or sparkling water.

Choosing Quality Sources

When possible, opt for high-quality, filtered tap water over bottled water. For milk, choose low-fat or fat-free varieties, or unsweetened plant-based alternatives. When buying green tea, selecting reputable brands and brewing for a maximum of 5 minutes is recommended to preserve nutrient content. For electrolyte drinks, consider the sugar content and look for more natural sources like coconut water or homemade options.

Frequently Asked Questions

No, the standard 'eight glasses a day' is a reasonable goal but is not a one-size-fits-all rule. Individual fluid needs vary based on factors like activity level, climate, body size, and health conditions.

While caffeinated beverages can cause some people to urinate more frequently, moderate consumption does not lead to a net fluid loss and can contribute to your daily water intake.

No, sports drinks are high in sugar and calories and are only necessary for endurance athletes who need to replenish electrolytes after intense, prolonged exercise. For most people, plain water is sufficient for hydration.

Healthier alternatives include fruit-infused water, sparkling water with a squeeze of citrus, unsweetened iced tea, or homemade lime squash.

Yes, milk is approximately 90% water and provides important nutrients like calcium, protein, and vitamin D, making it an excellent and nutrient-rich fluid source.

Yes, about 20% of your daily fluid intake comes from foods, especially fruits and vegetables with high water content like watermelon, tomatoes, and lettuce.

A simple indicator is the color of your urine; it should be a clear, pale yellow. If it's a darker yellow, you likely need to increase your fluid intake.