What's the Healthiest Beverage to Drink?

November 13, 2025 •

4 min read

According to the CDC, drinking enough water every day is crucial for your health, preventing dehydration and aiding normal bodily functions. This raises the question: beyond plain water, what's the healthiest beverage to drink to support your well-being?

Quick Summary

The healthiest beverage choice depends on individual needs, but plain water is universally recommended. Other options like unsweetened tea and black coffee offer health benefits, while low-fat milk provides essential nutrients. It is best to avoid sugary drinks and limit alcohol.

Key Points

Plain Water is King: As the purest form of hydration, water is the single healthiest beverage for optimal bodily function, with zero calories or sugar.
Unsweetened Options are Best: Unsweetened teas and black coffee are healthy choices, providing antioxidants and other benefits without added sugar.
Nutrient-Rich Milks: Low-fat or fat-free dairy milk and fortified plant-based alternatives offer essential nutrients like calcium and protein.
Choose Rehydration Carefully: Coconut water is a good source of electrolytes for post-exercise recovery, but check for added sugars and consume in moderation.
Avoid Sugary Drinks: Sodas, sugary juices, and energy drinks are major sources of empty calories and should be limited or avoided.
Be Mindful of Your Intake: The healthiest beverage choice should consider your individual activity levels, dietary goals, and overall health conditions.

The Undisputed Champion: Water

Water is the foundation of all healthy hydration and is unequivocally the healthiest beverage to drink. Making up approximately 60% of the human body, it is essential for nearly every bodily function. Water has no calories, no sugar, and no additives, making it the perfect choice for weight management and overall health.

Benefits of Water:

Prevents dehydration: Keeps your body's systems running efficiently, preventing fatigue, mood changes, and unclear thinking.
Lubricates joints: Cartilage in your joints contains about 80% water, and staying hydrated ensures its shock-absorbing abilities are maintained.
Flushes out waste: The kidneys use water to filter toxins and waste products from the body through urination.
Regulates body temperature: Sweat, which is primarily water, helps cool your body down when it gets too hot.
Aids digestion: Helps soften stool and prevents constipation.

For added flavor without sugar, infuse your water with slices of lemon, lime, cucumber, or berries. Plain tap water is often the best choice for its accessibility, cost-effectiveness, and regulation.

Runners-Up: Coffee and Tea

For those seeking more flavor, unsweetened coffee and tea are excellent options with proven health benefits. These beverages are rich in antioxidants, which protect cells from damage.

Green Tea

Green tea is loaded with antioxidants called catechins, which may offer protection against cardiovascular disease and certain cancers. It also contains L-theanine, an amino acid that can promote a state of calm alertness. Enjoying it plain is best to avoid added sugars.

Black Coffee

Studies suggest moderate consumption of unsweetened black coffee can reduce the risk of type 2 diabetes and liver disease. It also contains antioxidants that protect against oxidative stress. Brewing with a paper filter can help remove cafestol, a substance that may raise LDL cholesterol. However, those sensitive to caffeine should limit their intake.

Nutritious Alternatives: Milk and Coconut Water

While water, coffee, and tea are staples, other beverages can provide key nutrients. The best choice depends on individual dietary needs and goals.

Milk (Low-Fat or Fat-Free)

Dairy and fortified plant-based milks are packed with important nutrients. Low-fat or fat-free dairy milk is an excellent source of calcium, protein, potassium, and vitamin D, which are vital for bone health. For those who are lactose intolerant or follow a vegan diet, unsweetened and fortified plant-based milks like soy and almond milk are great alternatives.

Coconut Water

As a natural source of electrolytes like potassium, sodium, and magnesium, unflavored coconut water can be beneficial for rehydration, especially after exercise. It is lower in sugar than many sports drinks but still contains calories, so moderation is key. Be sure to choose varieties without added sugars.

Comparison Table: Healthiest Beverage Options


Beverage	Key Benefits	Best For	Considerations	Source
Plain Water	Optimal hydration, zero calories/sugar, supports all bodily functions.	Everyone, all the time.	May need flavoring for some.	,
Unsweetened Tea	Antioxidants, may reduce risk of heart disease and some cancers.	Those seeking flavor with health benefits.	Contains caffeine; avoid added sugar.	,
Unsweetened Black Coffee	Antioxidants, may protect against type 2 diabetes and liver disease.	Moderate caffeine consumers.	Filtered is best; avoid high sugar/cream.	,
Low-Fat/Skim Milk	Calcium, protein, vitamin D for bone health.	Those needing extra nutrients (e.g., kids, seniors).	Dairy milk contains saturated fat; fortified plant-based milks are an alternative.	,
Unflavored Coconut Water	Electrolytes for hydration, lower sugar than sports drinks.	Post-workout rehydration.	Check for added sugar; contains calories.	,

What to Limit or Avoid

To truly maximize your healthy beverage choices, it is important to understand which drinks to limit or avoid entirely. Sugary drinks, including soda, fruit drinks, and many sports and energy drinks, provide empty calories and contribute to weight gain, tooth decay, and other health issues. Even 100% fruit juice should be consumed in moderation due to its high sugar content and lack of fiber compared to whole fruit. Alcoholic beverages should also be consumed sparingly, as excessive intake can lead to numerous health problems.

Conclusion

While many beverages offer nutritional value, the single healthiest beverage to drink remains plain water. Its unmatched ability to hydrate and support essential bodily functions without adding calories or sugar makes it the best choice for everyone. However, for variety and additional health benefits, unsweetened tea and black coffee are excellent daily options. Moderation is key when including other drinks like low-fat milk and coconut water, and limiting or avoiding sugary and alcoholic beverages is crucial for long-term health. Prioritizing smart fluid choices is one of the easiest and most effective ways to invest in your overall well-being. For more nutritional guidance, you can consult authoritative resources like the Heart Foundation of Australia, which offers extensive information on healthy eating habits.

Frequently Asked Questions

Plain water is the healthiest beverage to drink daily, as it provides essential hydration without any calories, sugar, or additives.

Yes, unsweetened green tea is a very healthy beverage. It is rich in antioxidants, which can help protect against chronic diseases, and contains L-theanine for mental clarity.

Yes, moderate consumption of unsweetened black coffee can be part of a healthy diet. It contains antioxidants and may reduce the risk of certain health conditions.

Low-fat (1%) or fat-free (skim) milk is healthier than whole milk for most people because it offers essential nutrients like calcium and protein with significantly fewer calories and less saturated fat.

Coconut water is a good source of hydration, especially after exercise, due to its natural electrolytes. However, it's important to choose unflavored versions to avoid added sugars and to consume it in moderation.

While diet sodas are low in calories, they are not necessarily a healthy alternative. Some research suggests their artificial sweeteners may have negative health impacts over time. It is best to choose water or other unsweetened beverages.

You can add flavor to plain water by infusing it with natural ingredients like lemon, lime, cucumber slices, or fresh mint leaves.