What's more healthier to drink? A detailed nutrition guide

October 17, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), drinking enough water daily is crucial for preventing dehydration, regulating body temperature, and ensuring normal bodily functions. But as you consider what's more healthier to drink, the answer isn't always a simple one, as different beverages offer varying nutritional benefits and drawbacks depending on your health goals.

Quick Summary

This article explores and compares the nutritional value of various beverages, including water, milk, fruit juice, tea, and electrolyte drinks. It provides guidance on making the healthiest choices based on different lifestyle and health needs.

Key Points

Water is the ultimate hydrator: It's the most effective and calorie-free choice for everyday hydration and should be your primary beverage.
Milk is a nutrient-rich rehydrator: Due to electrolytes, protein, and fat, milk can be even more hydrating than water after intense exercise and provides key nutrients like calcium and vitamin D.
Consume 100% juice in moderation: Fruit juice is high in sugar and lacks the fiber of whole fruit, leading to blood sugar spikes. A small glass with a meal is the most recommended approach.
Choose tea and coffee mindfully: Plain green and herbal teas offer antioxidants and other benefits. Moderate coffee intake can be healthy, but avoid excessive sugar and cream that add empty calories.
Reserve electrolyte drinks for intense needs: Sports and electrolyte drinks are for intense physical activity or illness, not casual consumption, due to high sugar and sodium content.
Avoid sugary soft drinks: Beverages like soda, energy drinks, and heavily sweetened juices are linked to weight gain, type 2 diabetes, and other health issues.
Consider your activity level: The best drink depends on the situation. For daily life, choose water. For intense exercise, milk or a sports drink is better. For a nutrient boost, opt for unsweetened milks or small portions of 100% juice.

For optimal health, our beverage choices are just as important as the foods we eat. Beyond quenching thirst, the liquids we consume can provide essential nutrients, boost energy, or, conversely, contribute to health problems like weight gain and dental issues due to high sugar content. This guide delves into the nutritional facts of common drinks to help you make smarter decisions.

Water: The Foundation of Good Health

Water is the indisputable "gold standard" for hydration. It is calorie-free and essential for a vast array of bodily functions, including transporting nutrients, lubricating joints, and removing waste through urination and perspiration. For everyday hydration needs and for low-intensity activities, water is the best and cheapest option.

Enhancing Your Water

Plain water can be boring for some, but it doesn't have to be. Adding fresh ingredients can make it more palatable without adding sugar.

Infused Water: Mix slices of lemon, lime, cucumber, or mint leaves into your water for a refreshing and flavorful drink.
Sparkling Water: For those who enjoy carbonation, sparkling water or seltzer is a good, low-calorie alternative to sugary sodas.

Milk and Milk Alternatives: Beyond Just Hydration

Milk offers more than just fluids; it's a nutrient-dense beverage containing protein, healthy fats, vitamins, and minerals. Research has shown that milk, particularly skim and low-fat, can be more hydrating than plain water after intense exercise because its electrolytes, protein, and fat slow down fluid emptying from the stomach, promoting better water retention.

Dairy Milk

Dairy milk is an excellent source of calcium, phosphorus, potassium, and vitamin D, all crucial for bone health. It also contains high-quality protein that helps with muscle repair, making it a great post-workout recovery drink.

Plant-Based Milks

For those who are lactose intolerant, vegan, or simply prefer an alternative, plant-based milks are a popular choice. However, their nutritional profiles vary widely.

Soy Milk: Often high in protein and can be fortified with calcium and vitamins.
Almond Milk: Typically lower in calories, but often lacks the protein of dairy or soy milk.
Oat Milk: Known for its creamy texture, but can be higher in carbs and sugar, especially in sweetened versions.

When choosing plant-based milks, it's crucial to read the label for added sugars and to ensure they are fortified with key nutrients like calcium and vitamin D.

The Truth About Juices, Teas, and Coffee

These beverages fall into a middle ground, offering benefits but also potential downsides, largely dependent on how they are prepared.

Fruit and Vegetable Juices

100% Fruit Juice: While providing some vitamins and water, it is high in natural sugar and lacks the fiber of whole fruit. The absence of fiber allows for rapid sugar absorption, causing blood sugar spikes. It is recommended to limit intake to a small glass (150ml) per day. It's always healthier to eat the whole fruit to benefit from the fiber.
Vegetable Juice: Generally a healthier choice than fruit juice, with a lower sugar content. Cold-pressed options, especially from leafy greens, are nutrient-dense. However, some commercial vegetable juices can be high in sodium.

Teas and Coffee

Green Tea: Packed with antioxidants known as catechins, which can help fight inflammation and protect against cellular damage. It has lower caffeine content than black tea or coffee.
Herbal Tea: Caffeine-free and can offer various health benefits depending on the herb, from soothing properties (chamomile) to digestive aid (peppermint).
Coffee: Contains antioxidants and can provide a mental boost, but excess sugar and cream can negate its benefits. Moderate consumption is fine for most, but excessive caffeine can cause jitters and affect sleep.

Specialized Drinks: Sports and Electrolyte Beverages

For the average person, these drinks are unnecessary and can add excess sugar and sodium to the diet. Their primary purpose is for specific, intense scenarios.

Sports Drinks: Formulated for athletes engaging in high-intensity or prolonged exercise (over 1 hour) to replenish fluids, electrolytes (sodium and potassium), and energy (carbohydrates) lost through sweat.
Electrolyte Replenishers: Beneficial during illness involving vomiting or diarrhea, or periods of profuse sweating, to restore mineral balance.

The Beverages to Avoid or Severely Limit

Some drinks should be consumed sparingly, if at all, due to their significant negative impact on health.

Sugary Soft Drinks & Soda: The CDC has linked high consumption of sugary drinks to increased risks of weight gain, obesity, type 2 diabetes, and heart disease. They provide empty calories and offer no nutritional value.
Energy Drinks: High in caffeine, sugar, and other stimulants with unknown long-term effects. They are not recommended for children or teens.

Beverage Comparison Table


Beverage Type	Calories	Added Sugar	Key Electrolytes	Other Nutrients	Recommended Use
Water	0	No	Varies (e.g., minerals)	None	Daily hydration
Skim Milk	Low	No (Natural Lactose)	Sodium, Potassium	Calcium, Protein, Vit D	Post-workout, daily nutrient boost
100% Fruit Juice	High	No (Natural Fructose)	Potassium, Vit C	Vit C, some minerals	Small amounts with meals
Sugary Soda	High	Yes	None	None	Rarely or never
Sports Drink	High	Yes	Sodium, Potassium	Carbohydrates	Intense, prolonged exercise
Green/Herbal Tea	0	Varies	None	Antioxidants	Daily, relaxation

Your Personalized Hydration Strategy

Making the healthiest choice depends on your specific needs and context.

For General Daily Hydration: Water is the best choice. It's free, calorie-free, and most effective for everyday fluid balance.
For Post-Workout Recovery: After a high-intensity session, skim milk is an excellent option to replenish fluids, electrolytes, and provide protein for muscle repair. For very long, intense workouts, a sports drink might be appropriate, but water is sufficient for most people.
For a Nutrient Boost: Unsweetened milks (dairy or fortified plant-based) and small amounts of 100% fruit or vegetable juice can supplement your diet, but always prioritize whole foods.
For a Warm Comforting Drink: Herbal teas or moderate coffee can be healthy choices, but avoid excessive sugar or cream.

Conclusion

While the market offers a dizzying array of beverages, understanding their fundamental nutritional components simplifies the decision-making process. The primary lesson remains consistent: water is the ultimate beverage for overall health and hydration. Other drinks like milk, certain teas, and moderate coffee can fit into a healthy lifestyle, but beverages high in sugar, like soda and fruit juice, should be consumed sparingly. Ultimately, a balanced approach prioritizes water while strategically incorporating other healthy options when their specific nutritional benefits are needed. Making mindful choices is the first step toward a healthier diet and better hydration. For further reading, consult authoritative health sources like the CDC guide on water and healthy drinks.

Frequently Asked Questions

Studies show milk can be more hydrating than water, particularly after intense exercise, because its combination of protein, carbohydrates, and electrolytes helps the body retain fluids for longer.

For most people, it's best to limit 100% fruit juice to one small glass (around 150ml) per day, and ideally, consume it with a meal. This helps manage the high natural sugar content.

For most people, water is sufficient for hydration. Electrolyte drinks are only necessary for those engaging in intense, prolonged exercise or suffering from illness that causes significant fluid loss.

While fruit juice may contain natural sugars and some vitamins, many brands have a similar sugar content to soda. The lack of fiber in juice means it can cause blood sugar spikes just like soda, making water the much healthier choice overall.

The healthiest coffee is black coffee or coffee with a splash of unsweetened milk (dairy or plant-based). Avoid excessive sugar, syrups, and artificial creamers to maximize the antioxidant benefits and minimize calorie intake.

It is better to eat whole fruit than to drink juice. Eating the fruit provides essential fiber, which slows down sugar absorption and increases feelings of fullness, benefits that are largely lost when fruit is juiced.

The 'healthiest' plant-based milk depends on individual needs. Soy milk offers high protein, while almond milk is low in calories. Always choose unsweetened, fortified versions to ensure you get nutrients like calcium and vitamin D without added sugar.