What's the Best Thing to Drink Every Day? A Guide to Daily Hydration

October 6, 2025 •

4 min read

Over half of the human body is comprised of water, making it the most vital nutrient for survival. Understanding what's the best thing to drink every day is crucial for maintaining bodily functions, from regulating temperature to lubricating joints and aiding digestion. While water is the undisputed champion, other beverages can also contribute to your daily fluid intake with certain considerations.

Quick Summary

This article explores the healthiest daily beverage choices, highlighting the benefits of water as the primary source of hydration. It also covers other options like tea, coffee, and milk, comparing their nutritional value and discussing which ones should be limited. Practical tips for staying adequately hydrated are also provided.

Key Points

Prioritize water: Plain water is the best choice for daily hydration because it's calorie-free, readily available, and essential for most bodily functions.
Moderate coffee and tea: Unsweetened coffee and tea are healthy options rich in antioxidants but should be consumed in moderation due to caffeine content.
Choose low-fat milk: Low-fat or fat-free milk provides calcium and protein, but be mindful of fat and calorie content.
Limit fruit juice: Despite containing nutrients, 100% fruit juice is high in natural sugar and lacks fiber, so it should be consumed sparingly.
Avoid sugary drinks: Steer clear of sodas, energy drinks, and other sweetened beverages that provide empty calories and contribute to health problems.
Enhance water naturally: Add slices of fruit like lemon, lime, or berries to plain water to add flavor without sugar.
Listen to your body: The feeling of thirst is the body's primary signal for dehydration; drink when you feel thirsty.
Consider food sources: Don't forget that water-rich foods like fruits and vegetables also contribute to your daily fluid intake.

Why Is Daily Hydration So Important?

Daily hydration is a cornerstone of a healthy diet and overall well-being. Our bodies depend on water for virtually every function, and neglecting fluid intake can lead to dehydration, causing symptoms like fatigue, headaches, and impaired cognitive function. The body constantly loses water through sweat, urination, and even breathing, so consistent replenishment is essential. By prioritizing healthy daily drinking habits, you support vital processes, including nutrient delivery to cells, waste removal, and temperature regulation.

The Uncontested Winner: Plain Water

For most people, plain tap or sparkling water is the best and simplest choice for daily hydration. It is calorie-free, inexpensive, and contains no added sugars or artificial ingredients. A significant body of research supports water as the optimal beverage for health, noting its ability to promote weight management, boost physical performance, and prevent kidney stones. Many health organizations recommend making water the default beverage choice throughout the day.

Tips for increasing your water intake:

Carry a reusable water bottle to keep track of your consumption and encourage regular sips throughout the day.
Infuse your water with slices of lemon, lime, cucumber, or mint for a refreshing, calorie-free flavor boost.
Keep a pitcher of water in your fridge for easy access to chilled water.
Drink a glass of water with every meal and before you eat, as thirst can sometimes be mistaken for hunger.

Other Healthy Beverages to Consider

While water reigns supreme, several other beverages can contribute to your daily fluid needs and offer additional nutritional benefits when consumed in moderation:

Unsweetened Tea (Green, Black, and Herbal): Unsweetened teas are rich in antioxidants, which help protect cells from damage. Green and black teas contain some caffeine, while herbal varieties offer unique, caffeine-free benefits. Tea is a heart-healthy option that can contribute to your fluid intake.
Coffee (Black or with minimal additives): Coffee contains antioxidants and has been linked to a reduced risk of certain diseases like type 2 diabetes and liver disease. It's crucial to moderate intake and avoid excessive cream and sugar. Filtered coffee can be a heart-healthier choice for those with high cholesterol.
Milk (Low-fat or Fat-free): Milk is a good source of calcium, protein, and vitamin D, which are important for bone health. Plain, unflavored milk is recommended, especially for growing children. Some studies suggest milk can be more hydrating than water due to its nutrient composition. Plant-based milk alternatives like soy, almond, and oat milk can also be fortified to provide similar nutrients.
100% Fruit or Vegetable Juice: These can be a source of vitamins and nutrients, but should be consumed in moderation due to high sugar content and lack of fiber compared to whole fruits. Health guidelines suggest limiting intake to a small glass (around 125-150 ml) per day. Diluting juice with water is an excellent way to reduce sugar intake.

Beverages to Limit or Avoid

To maintain a healthy diet, it's essential to recognize which drinks can undermine your health goals. Sugary beverages, including soda, energy drinks, and heavily sweetened juices, offer empty calories and contribute to weight gain and increased risk of chronic diseases. It is best to avoid these or consume them very sparingly. Similarly, excessive alcohol and diet sodas with artificial sweeteners should be limited.

Comparison of Daily Drink Choices


Feature	Plain Water	Unsweetened Tea	Black Coffee	Low-fat Milk	100% Fruit Juice
Calories	0	0	Very low	Moderate	High
Added Sugars	0	0	0	0	0 (but high natural sugar)
Hydration	Excellent	Good	Good	Excellent	Good (but with caveats)
Key Nutrients	None	Antioxidants	Antioxidants	Calcium, Protein, Vit D	Vitamins, Minerals, Antioxidants
Considerations	Plain taste for some	Caffeine content	Caffeine content, acidity	Fat content, lactose	High natural sugar, no fiber

Conclusion: The Simple Path to Hydration

At the end of the day, what's the best thing to drink every day? The answer remains simple and clear: water. It provides essential hydration without unnecessary calories, sugars, or additives, supporting nearly every bodily function. While other healthy beverages like unsweetened tea, black coffee, and low-fat milk can be enjoyed in moderation for flavor and additional nutrients, water should form the foundation of your daily fluid intake. By making mindful beverage choices, you can dramatically improve your hydration and overall health.

Additional Considerations for Optimal Hydration

Your daily fluid needs are influenced by activity level, climate, and overall health status.
Remember that many foods, especially fruits and vegetables, contribute to your fluid intake.
Listen to your body's signals, and drink when you feel thirsty to prevent dehydration.
For athletes or those in hot environments, specific hydration needs may be different, and consulting a healthcare professional is advisable.

This article is intended for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance.

Frequently Asked Questions

While coffee and tea contain water and contribute to your fluid intake, they are not the best choice for primary hydration due to their caffeine content. They should be consumed in moderation, and water should remain your main source of fluid.

Yes, milk is a hydrating drink that provides additional nutrients like calcium, protein, and vitamin D. Some studies have even shown it to be more hydrating than plain water due to its nutrient composition. However, it should be consumed in moderation as part of a balanced diet, with low-fat or fat-free options being preferable.

100% fruit juice provides some vitamins but is high in natural sugar and lacks the fiber of whole fruit. It is best to limit consumption to one small glass per day, as recommended by health guidelines, and to prioritize whole fruit instead.

To enhance the flavor of plain water without adding calories, you can infuse it with slices of fruit like lemon, lime, or cucumber, fresh herbs such as mint or basil, or crushed berries.

Daily fluid needs vary based on factors like age, sex, activity level, and climate. General guidelines suggest around 15.5 cups for men and 11.5 cups for women, but listening to your body's thirst is a reliable indicator for most healthy individuals.

While diet sodas contain no calories, they are not a healthy long-term alternative to water. Some experts suggest that artificial sweeteners may trick the body and potentially lead to weight gain over time, while others have linked diet drinks to other health concerns.

Yes, drinking water can aid in weight loss. It helps create a sense of fullness when consumed before meals, reducing overall food intake. Replacing sugary, high-calorie drinks with water is an effective way to cut down on daily calorie consumption.

Symptoms of dehydration can include excessive thirst, dry mouth, dark yellow urine, headaches, tiredness, irritability, and lightheadedness.