What Should You Drink the Most Everyday? Water is Your Best Bet

October 22, 2025 •

4 min read

According to the CDC, over half of U.S. adults drink less than the recommended amount of water daily. If you are wondering what should you drink the most everyday, the overwhelming consensus from health experts is plain water.

Quick Summary

Water is the healthiest beverage choice due to its zero calories, essential hydration benefits, and lack of additives. Learn about daily intake recommendations, other beneficial drinks like milk and tea, and which sugary options to avoid for optimal health.

Key Points

Water is the best choice: Plain water is the ideal daily beverage because it is calorie-free, sugar-free, and essential for all major bodily functions.
Intake varies by person: Daily fluid needs differ based on age, gender, and activity levels, with men generally needing more than women.
Flavor it naturally: If you dislike plain water, add natural flavors with lemon, cucumber, or mint instead of high-sugar additives.
Moderation with other drinks: Unsweetened coffee, tea, and low-fat milk are healthy options, but should not replace water as your primary fluid source.
Avoid sugary beverages: Soft drinks, energy drinks, and sweetened juices should be limited or avoided due to their high sugar content and empty calories.
Electrolytes are for intense activity: Sports drinks are only necessary for rehydrating during prolonged, intense exercise, not for general daily consumption.
Listen to your body: The color of your urine is a simple indicator of hydration—aim for a pale yellow color.

Why Water is the Ideal Daily Beverage

Your body depends on water for virtually every biological process, from regulating temperature to cushioning joints. Water is the best choice for quenching thirst and maintaining health because it contains no calories, sugars, or additives. While some other beverages can contribute to hydration, they often come with unnecessary calories or other components that may negate their benefits. Regular hydration with water supports key bodily functions, including digestion, waste removal, and nutrient transportation. Even mild dehydration can impair mood, memory, and concentration, highlighting the importance of consistent water intake.

How Much Water Should You Drink?

Fluid intake needs vary based on age, sex, activity level, and other factors. However, general guidelines exist to help ensure you're consuming enough:

Men: The U.S. National Academies of Sciences, Engineering, and Medicine recommend approximately 15.5 cups (3.7 liters) of total fluid per day.
Women: For women, the recommendation is about 11.5 cups (2.7 liters) of total fluid daily.
Increased Needs: Your fluid requirements increase during intense exercise, hot weather, and periods of illness involving fever, vomiting, or diarrhea.

It is also worth noting that approximately 20% of daily fluid intake comes from food, especially high-water-content fruits and vegetables like watermelon and cucumber.

Tips for Boosting Your Water Intake

If you find plain water unappealing, there are many simple ways to make it more exciting and increase your daily consumption:

Infuse with Flavor: Add slices of fresh fruit like lemon, lime, or strawberries, or herbs such as mint or basil.
Drink on a Schedule: Establish a routine by drinking a glass of water upon waking, before each meal, and before bed.
Keep it Accessible: Carry a reusable water bottle throughout the day to ensure you always have water on hand.
Make it Bubbly: Try plain sparkling water for some fizz without the added sugars found in sodas.
Eat Your Water: Incorporate more water-rich foods into your diet, like salads, soups, and certain fruits.

Other Healthy Beverage Choices

While water is the top choice, several other drinks can contribute positively to your daily fluid intake. It's crucial to consume these in moderation and be mindful of added sugars and other ingredients.

Unsweetened Coffee and Tea: These contain antioxidants and can be part of a healthy diet, as long as you limit added sugar and heavy cream. Moderate caffeine intake does not significantly dehydrate you.
Milk (Low-fat or Skim): A good source of hydration, protein, and nutrients like calcium and vitamin D. Recent studies suggest milk can be even more hydrating than water over a longer period due to its fat, protein, and lactose content.
100% Fruit or Vegetable Juice (in moderation): A small, 4-ounce glass of pure juice provides vitamins but lacks the fiber of whole fruit. Excessive juice intake can lead to high sugar consumption.
Coconut Water: Contains electrolytes like potassium and is lower in sugar than many sports drinks. Check the label to ensure no added sugars.
Homemade Smoothies: A great way to incorporate fruits and vegetables, adding fiber and nutrients. Store-bought smoothies often have excessive sugar.

Comparison of Daily Drink Options


Feature	Plain Water	Unsweetened Tea/Coffee	Low-fat Milk	Sugary Soda	Sports Drink	Electrolyte Drink	Alcohol
Calories	0	0	Moderate	High	High	Minimal to Moderate	Moderate to High
Sugar	0	0	Natural Lactose	Very High Added Sugar	High Added Sugar	Minimal to None	0+
Hydration	Excellent	Good	Excellent	Poor (can dehydrate)	Good (for intense exercise)	Excellent (for rehydration)	Poor (dehydrating)
Nutrients	None	Antioxidants	Calcium, Protein, Vit D	None (empty calories)	Electrolytes (for athletes)	Electrolytes	None (empty calories)
Best Use	Everyday Hydration	Daily Consumption (in moderation)	Everyday Hydration, Nutrient Boost	Avoid	Intense Exercise >1 hr	Illness, Intense Exercise	Avoid for Health

Beverages to Limit or Avoid

To support your overall health, it is best to limit or completely avoid certain beverages. These drinks often contain excessive amounts of sugar and calories that can lead to health problems like weight gain, type 2 diabetes, and tooth decay.

Sugary Soft Drinks and Energy Drinks: These provide a significant calorie load with no nutritional value. Energy drinks also contain very high levels of caffeine and stimulants that can cause heart palpitations and anxiety.
Sweetened Fruit Juices and Cordials: Different from 100% juice, these typically contain a lot of added sugar.
Excessive Alcohol: Alcohol acts as a diuretic, causing the body to lose water. Excessive consumption can lead to dehydration and other significant health issues.

Conclusion: Making Water Your Habit

While a variety of drinks can contribute to your daily fluid intake, water remains the gold standard for overall health and hydration. Its zero-calorie, zero-sugar nature makes it the cleanest and most effective choice for your body's needs. Making water your go-to beverage, supplemented by moderate amounts of other nutritious drinks like unsweetened coffee, tea, and milk, is the simplest and most impactful change you can make for your health. Remember, staying adequately hydrated supports everything from brain function and energy levels to joint health and waste removal, making it a cornerstone of a healthy lifestyle.

For more information on the health benefits of proper hydration, consult resources like the CDC's guidelines on healthier drinks.

Frequently Asked Questions

Drinking too much water is very rare but can cause a condition called hyponatremia, or water intoxication, which is dangerous. However, for most healthy individuals, dehydration is a far greater risk than overhydration.

While caffeinated beverages like coffee and tea have a diuretic effect, studies show that they do not cause a net fluid loss. Moderate consumption is fine, but water remains the best option for pure hydration.

For most standard workouts, water is all you need to replenish lost fluids. For intense or long-duration exercise (over an hour), a sports drink with electrolytes may be beneficial.

Yes, other beverages like unsweetened tea, coffee, and milk contribute to your daily fluid intake. However, the majority of your fluid consumption should come from plain water.

Diet sodas are a better choice than sugary sodas for calorie reduction. However, some experts suggest artificial sweeteners could lead to health problems or maintain a desire for sweet flavors. Water is still the best alternative.

Common signs of dehydration include thirst, dark-colored urine, dry mouth, headaches, and fatigue. A simple indicator is checking your urine color; if it's pale yellow, you're likely well-hydrated.

Yes, milk is about 90% water and is a good source of hydration, especially for children. It also provides important nutrients like calcium and protein.