Drinking enough fluids is more than just about quenching thirst—it plays a huge role in how we feel every day. With so many choices like water, juice, tea, coffee, and even kombucha, it can be tricky to know which drinks are actually good for you. But what makes a drink “healthy”? And why should you care?
Let’s break it down together.
What Makes a Drink “Healthy”?
When we talk about healthy drinks, we’re usually referring to beverages that:
- Keep you hydrated
- Don’t have too much added sugar
- Offer some nutritional benefits
- Don’t cause spikes in energy or mood
Some of the best drinks for health include:
- Water
- Green tea
- Low-fat milk
- Fresh smoothies (without added sugars)
- Kombucha (in moderation)
The key is balance. Even drinks labeled as “natural” or “healthy” can have hidden ingredients that might not help your body in the long run.
How Much Water Should You Drink Per Day?
Water is the most basic—and arguably the most important—drink for your body. It helps with everything from digestion to skin health and keeps your energy levels steady.
So, how many glasses do you really need?
Most experts suggest around 8 cups (64 ounces) per day, but this can vary based on:
- Your weight
- Activity level
- Climate
- Overall health
If you’re exercising or it’s hot outside, you may need more. Listen to your body—if you’re thirsty, it’s probably time to grab a glass.
Tip: Add a slice of lemon or lime to make plain water taste fresher and more appealing.
Is Green Tea Really Good for You?
Green tea has been around for centuries and is packed with antioxidants that may help reduce inflammation and support heart health. One cup of green tea per day could offer several benefits, including:
- A small amount of caffeine (less than coffee)
- Antioxidants called catechins
- A calming effect due to an amino acid called L-theanine
But remember, even though it’s healthy, drinking too much green tea (like five or more cups a day) might lead to side effects because of its caffeine content.
Try swapping one of your daily coffee cups with green tea to start reaping the benefits without overdoing it.
Can Coffee Be Part of a Healthy Diet?
Coffee often gets a bad rap, but when consumed in moderation, it can actually be a healthy part of your routine.
Here’s why:
- It contains antioxidants
- May improve brain function
- Linked to lower risk of certain diseases like Parkinson’s and type 2 diabetes
However, the way you take your coffee matters. Adding lots of sugar or creamer can turn a low-calorie drink into a high-calorie treat.
To keep it healthy:
- Use skim milk instead of whole milk
- Avoid flavored syrups (which often have added sugars)
- Try black coffee or with a splash of milk
One cup a day is usually fine, but if you’re sensitive to caffeine, limit yourself to earlier in the day.
Are Juices as Healthy as We Think?
Fresh fruit juice can be a tasty way to get vitamins, especially vitamin C. But here’s the catch: store-bought juices often contain added sugars and lack the fiber found in whole fruits.
So, are juices really healthy drinks?
Not always. If you’re going to drink juice:
- Choose 100% fruit juice with no added sugar
- Limit to one small cup (about 4–6 ounces) per day
- Consider making your own fresh juice at home using real fruit
Remember, eating a whole fruit gives you more nutrients and fiber than drinking it ever will.
Is Milk Still a Go-To Beverage?
Milk is rich in calcium, vitamin D, and protein—nutrients that are important for strong bones and muscles. But not everyone can tolerate dairy, and others choose to avoid it for personal or ethical reasons.
There are many types of milk available today, including cow’s milk, almond milk, soy milk, and oat milk. Each has its own pros and cons.
Cow’s milk is high in calcium and vitamin D, but may not be suitable for those with lactose intolerance.
Plant-based milks like almond and oat milk are often fortified with similar nutrients, but can sometimes have added sugars or thickeners.
If you enjoy milk, try choosing low-fat or unsweetened versions to keep it healthier.
What About Sparkling Water? Is It a Good Choice?
Sparkling water is a popular alternative to sugary sodas and can be a refreshing way to stay hydrated. But is it as good as regular water?
Yes—if it doesn’t contain added sugar or artificial sweeteners .
Look for sparkling waters that list only two ingredients: water and carbonation.
Pros:
- No calories
- Helps curb cravings for soda
- Can be flavored naturally (e.g., lemon, lime)
Cons:
- Some brands add sodium or sweeteners
- May cause bloating in some people
If you like the fizzy taste, sparkling water is a great choice—as long as it’s free of additives.
What Are the Risks of Drinking Too Many Sugary Beverages?
Sugary drinks like soda, sweet tea, and energy drinks are among the unhealthiest options out there. They provide a lot of calories with very little nutrition.
Too much sugar can lead to:
- Weight gain
- Increased risk of type 2 diabetes
- Tooth decay
- Energy crashes later in the day
Even drinks labeled as “fruit punch” or “sports drinks” can be loaded with sugar. Always check the label before you buy.
If you want something sweet, try infusing water with fresh fruit or adding a splash of 100% juice to plain seltzer.
Can Smoothies Be Healthy?
Smoothies can be a great source of nutrients when made right. They can pack in fruits, vegetables, protein, and healthy fats—all in one drink.
But not all smoothies are created equal. Store-bought ones can be high in sugar and calories.
Tips for making a healthy smoothie:
- Use unsweetened almond milk or water as a base
- Add leafy greens like spinach or kale
- Include frozen fruit instead of syrupy sweetened kinds
- Add protein powder, Greek yogurt, or nut butter for staying power
A homemade smoothie can be a perfect breakfast or snack option—just keep an eye on portion sizes and ingredients.
What Is Kombucha, and Should You Try It?
Kombucha is a fermented tea that’s become super popular in recent years. It’s made by fermenting sweetened tea with a culture of bacteria and yeast.
Some potential benefits include:
- Probiotics for gut health
- Antioxidants
- A low-sugar alternative to soda
However, kombucha isn’t for everyone. It contains a small amount of alcohol and caffeine, and some people report stomach discomfort after drinking it.
Also, store-bought kombucha can be expensive and sometimes high in sugar. If you’re curious, start with a small serving and see how your body reacts.
How Do You Know Which Drinks Are Truly Healthy?
With so many labels like “low sugar,” “natural,” and “fortified,” it can be hard to tell which drinks are actually good for you.
Here are a few tips to help you choose wisely:
- Read the nutrition label
- Look for drinks with less than 10g of sugar per serving
- Avoid drinks with artificial colors or preservatives
- Choose beverages with short ingredient lists
You don’t need to eliminate all treats, but making smarter choices most of the time can go a long way in supporting your overall health.
Can You Get Enough Hydration from Sources Other Than Water?
While water is the gold standard for hydration, other drinks can contribute too.
For example:
- Herbal teas (no caffeine) count toward hydration
- Milk and juice also help, though they have calories
- Fruits and vegetables with high water content (like cucumbers and oranges) also hydrate
That said, nothing replaces water entirely. If you’re relying solely on coffee or soda to meet your fluid needs, you might end up dehydrated or jittery.
Balance is key. Aim to make water your main beverage and use others to complement your intake.
What Are the Best Healthy Drinks to Start Your Day?
Starting your morning with the right drink can set a positive tone for the rest of the day. Here are some top picks:
Hot Lemon Water
- Simple and refreshing
- Supports digestion
- Great first thing in the morning
Green Tea
- Boosts metabolism gently
- Provides antioxidants
- Not too caffeinated
Warm Milk with Honey
- Soothing and comforting
- Helps with sleep if taken later in the day
- Rich in calcium
Smoothie with Spinach and Banana
- Packed with nutrients
- Keeps you full longer
- Easy to make ahead
Try starting your day with one of these instead of reaching for coffee right away—you might find a new favorite!
How Can You Make Healthier Drink Choices Every Day?
Making better drink choices doesn’t mean cutting out all your favorites. It’s about being mindful and finding balance.
Here are some easy ways to upgrade your daily drinks:
- Swap soda for sparkling water with a splash of juice
- Replace sugary coffee drinks with black coffee or tea
- Try making your own iced tea at home with fresh herbs or fruit
- Infuse water with mint, berries, or citrus slices for flavor
- Limit your intake of high-sugar sports drinks unless you’re doing intense workouts
Small changes can add up over time. The goal isn’t perfection—it’s progress.
What Does Science Say About Healthy Drinks?
Research continues to show that what we drink affects our health in big ways.
According to studies:
- Replacing sugary drinks with water can help reduce calorie intake and support weight management (CDC, 2023).
- Drinking green tea regularly may lower the risk of heart disease and certain cancers (Mayo Clinic, 2024).
- Staying well-hydrated supports brain function and physical performance (Harvard T.H. Chan School of Public Health, 2024).
These findings reinforce the idea that making smart drink choices can have real benefits for your health.
Final Thoughts: What’s the Best Way to Stay Hydrated and Healthy?
At the end of the day, staying hydrated and choosing healthy drinks doesn’t have to be complicated. The best approach is to:
- Drink plenty of water
- Limit sugary beverages
- Enjoy a variety of drinks like tea, milk, and herbal infusions
- Be mindful of caffeine and sugar content
- Listen to your body’s needs
There’s no one-size-fits-all solution. What works for someone else might not work for you. Experiment with different flavors and types of drinks until you find a mix that feels right for your lifestyle.
Works Cited
Centers for Disease Control and Prevention. “Drink More Water.” CDC , www.cdc.gov/healthyweight/healthy_eating/drinks.html . Accessed 2 Apr. 2025.
Harvard T.H. Chan School of Public Health. “Beverages.” The Nutrition Source , 2024, www.hsph.harvard.edu/nutritionsource/healthy-drinks/ . Accessed 2 Apr. 2025.
Mayo Clinic Staff. “Green Tea: Is It Good for You?” Mayo Clinic , 15 Mar. 2024, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/green-tea/faq-20058549 . Accessed 2 Apr. 2025.
U.S. Department of Agriculture. FoodData Central . fdc.nal.usda.gov. Accessed 2 Apr. 2025.
World Health Organization. “Reducing Free Sugars Intake.” WHO , www.who.int/news-room/fact-sheets/detail/sugars-intake-for-adults-and-children . Accessed 2 Apr. 2025.
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Frequently Asked Questions About Healthy Drinks
2. Can I drink coffee and still stay healthy?
Yes, you can enjoy coffee as part of a healthy lifestyle. Coffee has antioxidants and may help improve focus and mood. The key is to keep it simple and balanced —avoid adding too much sugar or cream. Try drinking it black or with a splash of milk. One cup per day is usually a good amount for most people, especially if you're sensitive to caffeine.
3. Is juice a healthy choice even though it’s made from fruit?
While fruit juice can contain vitamins like vitamin C, many store-bought juices are high in added sugar and low in fiber. This means they can spike your blood sugar just like soda. For better health, choose 100% fruit juice without added sugars , and limit it to a small glass (about 4–6 ounces) per day. Better yet, eat whole fruits—they give you more nutrients and fiber.
4. What should I drink to stay hydrated during the day?
To stay hydrated, aim to drink plenty of water throughout the day . You can also enjoy other drinks like herbal tea, sparkling water, or milk to help meet your fluid needs. Avoid sugary drinks like soda or energy drinks, which can add extra calories and sugar. If you're active or it's hot outside, you may need to drink even more fluids to replace what you lose through sweat.
5. Are smoothies really healthy, or can they be bad for me?
Smoothies can be very healthy when made with the right ingredients. A good smoothie includes things like fresh or frozen fruit, leafy greens, unsweetened milk or water, and maybe some protein like Greek yogurt or nut butter. However, store-bought or restaurant smoothies often have hidden sugars and high calories , so it’s best to make them at home where you control what goes in. Keep an eye on portion sizes too—one serving is usually enough!
