What's the healthiest drink out there? The Definitive Hydration Guide

November 27, 2025 •

4 min read

Over half of the human body is composed of water, highlighting its fundamental importance for life. Given this, many people look for additional healthy beverage options and ask: what's the healthiest drink out there to complement their daily water intake?

Quick Summary

This guide evaluates various beverage options, comparing water, unsweetened tea, coffee, and other nutritious choices to help you make the best decisions for your health.

Key Points

Water is the #1 healthiest drink: It provides perfect, calorie-free hydration and is essential for all bodily functions.
Unsweetened beverages are key: Stick to unsweetened coffee, tea, and milk alternatives to avoid the health risks associated with added sugars.
Sugary drinks pose major risks: Sodas, energy drinks, and most juices contribute to weight gain, diabetes, and heart disease and should be avoided.
Moderation and purpose are important: While other healthy options like green tea and kombucha offer benefits, they should supplement, not replace, water.
Listen to your body: For athletes, electrolyte drinks might be necessary, but for everyday activity, water is all you need to stay hydrated.

The Undisputed Champion: Water

Without question, plain water is the single healthiest drink available. It is free of calories, sugar, and artificial additives, serving as the foundation for good health. Water plays a critical role in nearly every bodily function, including regulating body temperature, lubricating joints, transporting nutrients to cells, and flushing out waste products. Drinking sufficient water is essential to prevent dehydration, which can lead to fatigue, impaired cognitive function, and mood changes.

How Much Water Do You Need?

The recommended daily intake varies based on factors such as activity level, climate, and individual health. General guidelines from the Institute of Medicine suggest men consume around 13 cups (3 liters) and women 9 cups (just over 2 liters) of water daily. However, listening to your body's thirst signals is key, and you may need more during exercise or hot weather.

Beyond Water: Other Healthy Sips

While water is paramount, several other beverages offer health benefits when consumed in moderation and without added sugars.

Unsweetened Teas

Green, black, and herbal teas are packed with antioxidants called polyphenols, which help protect cells from damage.

Green Tea: Known for potent antioxidants called catechins, green tea is linked to reduced risks of heart disease, certain cancers, and improved metabolism.
Black Tea: Also rich in antioxidants, black tea may support heart health and lower LDL ('bad') cholesterol.
Herbal Teas: Caffeine-free options like chamomile and peppermint can aid digestion and relaxation.

Unsweetened Coffee

Studies have shown that moderate coffee consumption (without added sugar or cream) is linked to several health benefits, including a reduced risk of type 2 diabetes, liver disease, and certain cancers. The caffeine and antioxidants in coffee can also improve mood, concentration, and exercise performance.

Milk and Fortified Alternatives

Low-fat dairy milk and fortified plant-based alternatives like soy and oat milk provide essential nutrients.

Low-fat Milk: A great source of protein, calcium, and vitamin D for strong bones and muscle repair.
Fortified Plant Milks: Unsweetened soy and oat milk often have added calcium and vitamins, making them good alternatives for those with lactose intolerance or allergies.

Kombucha

This fermented tea is a source of probiotics, which can support gut health and digestion by introducing beneficial bacteria. However, watch out for high sugar content in many commercial varieties and choose unsweetened options when possible.

The Drinks to Avoid or Limit

Just as important as choosing healthy drinks is limiting or avoiding unhealthy ones. Sugary drinks are a major culprit behind weight gain, obesity, and an increased risk of type 2 diabetes and heart disease.

The Worst Offenders

Soda and Sugary Drinks: Loaded with empty calories and high-fructose corn syrup, these offer no nutritional value and contribute significantly to health problems.
Energy Drinks: High in both sugar and stimulants, they can cause heart palpitations, anxiety, and sleep problems.
Excessive Alcohol: While moderate consumption of some alcohol is debated, excessive intake can lead to a host of health issues.
Most Fruit Juices: Although made from fruit, the juicing process removes fiber, concentrating the natural sugar and spiking blood glucose levels. It's better to eat whole fruit.

Comparison of Healthy Drink Options


Drink Type	Primary Benefit(s)	Considerations	Best For
Plain Water	Hydration, Zero Calories, Digestion, Joint Health	No other nutrients; can be boring	Universal daily hydration
Unsweetened Green Tea	Antioxidants, Heart Health, Metabolism	Contains caffeine; potential for mild interactions	Boosting metabolism and cellular health
Unsweetened Coffee	Antioxidants, Focus, Reduced Disease Risk	Contains caffeine; may cause anxiety in some	Mental alertness and energy
Low-fat Milk	Calcium, Protein, Vitamin D	Contains lactose; higher in fat than some alternatives	Bone health and post-workout recovery
Kombucha (low-sugar)	Probiotics, Gut Health, Antioxidants	Sugar content varies widely; small amounts of alcohol	Improving digestive health

Hydration for Active Lifestyles

For most people engaging in moderate exercise, plain water is sufficient for rehydration. However, for high-intensity or prolonged workouts (over an hour), especially in hot conditions, electrolyte replenishment may be necessary.

Coconut Water: Naturally high in electrolytes like potassium and lower in sugar than many sports drinks.
Homemade Electrolyte Drink: A simple solution of water, a pinch of salt, and a splash of fruit juice can effectively replenish minerals.

Conclusion

At the end of the day, plain, clean water is the ultimate answer to what's the healthiest drink out there. It provides perfect hydration without any downsides. However, unsweetened tea, coffee, milk, and low-sugar kombucha are excellent additions to your diet, each offering unique health benefits when consumed in moderation. By choosing these options and significantly limiting sugary beverages, you can make a powerful, positive impact on your health. To further explore the benefits of smart nutrition choices, consider a resource like the Harvard T.H. Chan School of Public Health's guide to healthy drinks.

Frequently Asked Questions

General guidelines suggest men drink about 13 cups (3 liters) and women 9 cups (2.2 liters) per day, but this can vary based on your activity level, climate, and overall health.

Yes, moderate coffee consumption does count toward your daily fluid intake. While caffeine is a mild diuretic, its effect is offset by the fluid content of the beverage itself.

The process of juicing removes the fiber from the fruit, concentrating its natural sugars. This can cause a rapid spike in blood sugar levels, whereas eating whole fruit provides fiber that helps regulate sugar absorption.

Coconut water is a great option, as it is naturally rich in electrolytes like potassium and lower in sugar than most sports drinks. You can also make your own simple electrolyte drink at home using water, a pinch of salt, and a splash of fruit juice.

Diet sodas may be lower in calories, but they are still highly acidic and contain artificial sweeteners, which some experts believe may lead to health problems. Water is always a better choice.

For a flavor boost, add slices of cucumber, lemon, lime, or fresh mint to your water. You can also try unsweetened sparkling water.

In moderation, yes. However, due to its fermentation process, kombucha contains small amounts of alcohol and varying sugar levels. For gut health, it is best enjoyed as part of a varied diet that includes other probiotic-rich foods.