What's the best liquid you can drink?

January 12, 2026 •

4 min read

Over 50% of the adult human body is composed of water, highlighting its critical role in nearly every bodily function, from transporting nutrients to regulating temperature. But while water is the foundation of hydration, many wonder, "what's the best liquid you can drink" for overall health benefits beyond simple hydration?

Quick Summary

This article provides a detailed comparison of popular and healthy beverage options, analyzing their nutritional content and health impacts. It discusses the benefits of plain water, milk, green tea, and other hydrating liquids, while also highlighting drinks to limit or avoid. The guide includes a comparison table and practical advice for staying properly hydrated.

Key Points

Water is the ultimate best liquid: It is the most natural, calorie-free, and essential beverage for optimal bodily function, hydration, and flushing out waste.
Milk offers valuable nutrients: Low-fat milk and fortified, unsweetened plant-based milks provide important nutrients like protein, calcium, and vitamin D for strong bones and muscles.
Tea is packed with antioxidants: Unsweetened green and black teas contain potent antioxidants that can improve brain function, reduce inflammation, and support heart health.
Limit sugary and processed drinks: Sodas, energy drinks, and excessive fruit juice offer little nutrition and contribute to health risks like weight gain and diabetes.
Moderation for mindful drinking: Even healthy options like coffee, coconut water, and juice should be consumed in moderation, keeping their unique properties in mind.
Infuse your water for flavor: Add natural flavors like lemon, cucumber, or mint to plain water to make hydration more enjoyable without adding sugar.

Water: The Foundation of Good Health

Plain, clean water is unequivocally the best liquid you can drink for daily hydration. It is a zero-calorie, sugar-free essential nutrient that supports the body's major functions, including lubricating joints, protecting sensitive tissues, and flushing out waste products. The body has no way to store water and needs a fresh supply every day. Maintaining adequate hydration with water is crucial for preventing kidney stones and urinary tract infections, as it helps dilute the concentration of minerals in urine. For individuals seeking to manage weight, replacing sugary, high-calorie drinks with water can significantly reduce overall caloric intake. To enhance plain water without adding sugar, try infusing it with slices of lemon, cucumber, or mint for a refreshing twist.

Milk and Milk Alternatives

Milk is a powerhouse of nutrients, including calcium, protein, potassium, and vitamin D, all vital for healthy bones, muscles, and teeth. For children, plain pasteurized milk is a recommended main drink from age one onwards. Adults can choose lower-fat milk options to get the nutritional benefits with fewer calories. For those with lactose intolerance or who prefer plant-based options, unsweetened and fortified varieties like almond, oat, and soy milk can be excellent substitutes. These alternatives can also be lower in potassium and phosphorus, which can be beneficial for those with kidney health concerns, though labels should always be checked for additives.

Teas: Rich in Antioxidants

Both green and black teas contain potent antioxidants, particularly flavonoids and catechins, which have been linked to a reduced risk of various diseases. Green tea is often lauded for its ability to potentially improve cognitive function, aid in weight management, and offer protection against heart disease and some cancers. A 2020 study noted that green tea was linked with a 64% lower chance of cognitive impairment in middle-aged and older adults. Herbal teas, such as peppermint or chamomile, also offer hydration along with calming effects and antioxidants. The healthiest teas are home-brewed and unsweetened, as bottled teas can contain added sugars.

Other Beneficial Liquids and Smart Choices

Beyond water, milk, and tea, other liquids can contribute to a healthy diet when consumed mindfully.

Coconut Water: This natural electrolyte-rich drink is a better option than many sports drinks, though its potassium content should be monitored by those with kidney issues.
Unsweetened Fruit Juice: A small, occasional serving of 100% fruit juice provides vitamins but lacks the fiber of whole fruit. It should be consumed in moderation due to its natural sugar content.
Beetroot Juice: Rich in nitrates that promote blood vessel relaxation and better oxygen flow, it may aid in cognitive function and combat fatigue.
Coffee: Moderate intake (3-5 cups daily) has been linked to a lower risk of heart disease, type 2 diabetes, and certain liver diseases. However, excessive sugar and cream should be avoided.

Compare Your Drink Choices


Beverage	Calorie Content	Nutritional Value	Considerations
Plain Water	0	Essential for every bodily function.	Best for daily hydration and calorie control. Can be enhanced with natural flavors.
Milk (low-fat)	Low-moderate	Rich in protein, calcium, and vitamin D.	Contains essential nutrients, good for bone health. Moderation is key due to calories and fat content.
Green Tea (unsweetened)	0	Loaded with antioxidants (EGCG), catechins.	May improve brain function and support heart health. Naturally low in caffeine.
Coconut Water (unsweetened)	Low	High in electrolytes, especially potassium.	Good for rehydration but high in potassium for kidney-sensitive individuals.
100% Fruit Juice	Moderate-high	Contains vitamins and minerals.	Lacks fiber and can be high in natural sugar; limit to a small serving.
Soft Drinks / Soda	High	Zero nutritional value.	High in sugar and calories; linked to numerous health issues.
Energy Drinks	High	High caffeine and sugar content.	Can cause anxiety and heart problems. Little to no nutritional benefit.

The Final Sip: Making the Best Choices

While the market is flooded with beverages claiming health benefits, the facts remain clear. Water is the undisputed champion for daily hydration and overall bodily function, offering a calorie-free, essential resource that supports everything from kidney health to mental clarity. Options like unsweetened tea, low-fat milk, and specific juices offer additional nutritional advantages when consumed in moderation. The key is to prioritize water and be wary of highly processed, sugar-laden drinks like soda and energy drinks that provide little nutritional value and pose significant health risks. By making mindful beverage choices, you can effectively enhance your hydration and contribute positively to your long-term health and wellness. For those interested in deeper research on health topics, authoritative sources can provide further insight on how to best hydrate and nourish your body. The best (and worst) drinks for heart health | Heart Foundation

Conclusion: Prioritize Water, Diversify Wisely

In conclusion, the best liquid you can drink is plain water for baseline hydration. It serves all fundamental physiological needs without adding unnecessary calories or sugar. After water, unsweetened teas and certain low-fat or fortified milks provide additional nutrients and health benefits that can complement a balanced diet. The healthiest approach is to prioritize water throughout the day, using other beneficial liquids as supplementary options. Making smart, deliberate beverage choices is a powerful, simple step toward maintaining and improving your health and well-being.

Frequently Asked Questions

No, fruit juice is not as healthy as whole fruit. While 100% fruit juice contains some vitamins, it lacks the fiber found in whole fruit. The lack of fiber means the natural sugars are absorbed quickly, which can contribute to higher caloric intake and blood sugar spikes.

Yes, caffeinated beverages like coffee and tea contribute to your daily fluid intake. It is a myth that they are dehydrating because they make you urinate; the water from these drinks still adds to your total fluid consumption.

Excellent alternatives to sugary sodas include sparkling water, water infused with fruit, unsweetened iced tea, or homemade detox drinks using natural ingredients like berries and mint.

For most non-athletes and moderate exercisers, yes. Unsweetened coconut water provides natural electrolytes without the high amounts of added sugar found in many commercial sports drinks. For intense, prolonged exercise, a specialized sports drink might be necessary.

While uncommon for most, overhydration is possible and can alter electrolyte levels in the body, leading to symptoms like headaches, nausea, and weakness. It is primarily a concern for those who drink excessive amounts over a short period.

A simple way to check your hydration level is by monitoring the color of your urine. You should aim for a clear, pale yellow color. If it is any darker, it may indicate that you are not drinking enough fluids.

For optimal kidney health, you should limit or avoid dark colas due to phosphoric acid, sugary drinks, energy drinks, and excessive alcohol, as these can stress the kidneys over time.