Best Healthy Drinks: 20 Nutritious Beverages for Better Hydration, Energy and Overall Health
Introduction
What you drink can make a meaningful contribution to your overall diet. Beverage choices are easy to overlook because they are often consumed between meals, at work, during exercise or as part of a daily routine.
Water, tea, coffee, milk and some other drinks can contribute to fluid intake. On the other hand, many soft drinks, sweetened coffees, energy drinks and other commercial beverages can add substantial amounts of free sugar or caffeine without providing much nutritional value. The World Health Organization recommends limiting free sugars, including those found in sugary drinks and fruit juice.
The good news is that healthy drinks do not need to be expensive or complicated. For most people, water is the simplest foundation, while unsweetened tea, milk, fortified plant-based alternatives and carefully prepared smoothies can add variety.
This guide explores 20 healthy drink options, where they may fit into your routine, which beverages are better limited and how to build a practical drinking pattern.
Quick Answer: What Are the Healthiest Drinks?
For most people, water is the best everyday drink because it hydrates without adding sugar or calories. Other useful choices include unsweetened tea, coffee within individual caffeine tolerance, milk or an appropriate fortified unsweetened plant-based alternative. Smoothies can provide nutrients when made mainly from whole foods, while drinks high in added sugar are best limited.
Health Note
Fluid needs vary with age, body size, activity, climate, pregnancy, breastfeeding and health conditions. People with kidney, heart or other conditions that require fluid restriction should follow their clinician’s advice rather than using general hydration targets. This article is general nutrition information and does not replace personalised medical advice.
Table of Contents
- Why Healthy Drinks Matter
- Benefits of Choosing Healthier Drinks
- 20 Best Healthy Drinks
- Best Healthy Drinks for Hydration
- Best Healthy Drinks for Energy
- Best Healthy Drinks for Digestion
- Healthy Drinks for Weight Management
- Healthy Morning Drinks
- Healthy Evening Drinks
- Drinks to Limit
- How to Build a Healthy Drinking Routine
- Sample Healthy Beverage Routine
- Frequently Asked Questions
- Conclusion
Why Healthy Drinks Matter
Fluids are essential for normal body function. They help maintain fluid balance and support processes such as temperature regulation and normal physical function. Water is a simple way to meet fluid needs without adding sugar or energy to the diet.
The quality of a beverage also matters. Drinks can contain sugar, caffeine, sodium, protein, calcium or other nutrients depending on what they are made from. A healthy drinking pattern therefore depends not only on the drink itself but also on portion size, frequency and what has been added.
Benefits of Choosing Healthier Drinks
Choosing drinks with less added sugar and more nutritional value can support a balanced eating pattern.
Better Hydration
Water is an effective everyday choice for replacing fluids. Tea, coffee, milk and other drinks can also contribute to fluid intake.
More Predictable Energy Intake
Replacing sugary beverages with lower-sugar options can reduce free-sugar and calorie intake. Caffeinated drinks can increase alertness, but their effects vary and excessive caffeine can affect sleep.
Support for a Balanced Diet
Some beverages, such as milk, fortified plant-based drinks and carefully prepared smoothies, can contribute nutrients. They should complement rather than replace a varied diet.
Less Free Sugar from Drinks
Reducing sugar-sweetened beverages is a practical way to lower free-sugar intake. WHO recommends keeping free sugars below 10% of total energy intake, with additional benefits from reducing intake further.
Overall Dietary Quality
Healthier drinks work best as part of an overall eating pattern based on variety, balance, moderation and minimally processed foods.
20 Best Healthy Drinks for Daily Consumption
There is no need to drink all 20. Think of this list as a menu of options. Water should usually remain the foundation, while other drinks can add flavour, nutrients or variety.
1. Water
Water is the simplest everyday beverage for most people. It provides fluid without added sugar or calories.
2. Lemon Water
Adding lemon to water can make plain water more appealing. Its main practical advantage is flavour, which may help some people drink water more consistently. It is not necessary to add lemon for hydration.
3. Green Tea
Green tea contains plant compounds and caffeine. It can be a useful alternative to sweetened drinks when consumed without large amounts of sugar.
Keep in mind: Caffeine affects people differently, and consuming caffeine later in the day may interfere with sleep.
4. Black Tea
Unsweetened black tea provides fluid and caffeine along with naturally occurring plant compounds. It can fit into a healthy diet when your total caffeine intake remains appropriate.
5. Herbal Tea
Herbal teas vary widely. Chamomile, peppermint, ginger and hibiscus are common examples. Many herbal infusions are naturally caffeine-free, although blends should be checked because ingredients vary.
Best use: A flavourful alternative to sugary drinks or caffeinated tea, particularly when you want a caffeine-free option.
6. Ginger Tea
Ginger tea is a warm, caffeine-free option for many people. Ginger has been studied for digestive symptoms, particularly nausea, but a cup of ginger tea should not be presented as a treatment for digestive disease.
7. Peppermint Tea
Peppermint tea is usually caffeine-free and can be a refreshing alternative to sweetened beverages. People with reflux may find peppermint worsens symptoms, so individual tolerance matters.
8. Coconut Water
Coconut water contains naturally occurring electrolytes and carbohydrate. It can be refreshing after exercise, but it is not automatically better than water for routine hydration.
Tip: Compare labels and choose versions without added sugar when possible.
9. Milk
Milk provides protein and calcium and can contribute to a balanced diet. The nutritional profile varies by type and fat content.
Choose the type that fits your dietary needs and preferences. If you have lactose intolerance or a milk allergy, alternatives may be more appropriate.
10. Plant-Based Milk
Common choices include soy, almond and oat drinks. Their nutritional profiles differ considerably, so “plant-based milk” is not one uniform category.
- Choose unsweetened versions when possible.
- Check the nutrition label for protein and added sugar.
- If using a plant-based drink as a milk replacement, a fortified product can help provide nutrients such as calcium and vitamin D, depending on the product.
11. Smoothies
Smoothies can be nutritious when they contain mostly whole-food ingredients, but they can also become high in calories and free sugars when made with large amounts of juice, syrups or sweetened ingredients.
Balanced idea: Fruit + vegetables + yoghurt or an appropriate milk/plant-based drink + a suitable protein source.
For more ideas, see our healthy meal prep ideas.
12. Vegetable Juice
Vegetable-based drinks can provide nutrients, but juicing removes much of the fibre found in whole vegetables. Commercial vegetable juices may also contain considerable sodium.
Tip: Check the label for added salt and consider whole vegetables or blended vegetables when practical.
13. Fresh Fruit-Infused Water
Infused water can add flavour without the added sugar found in many sweetened beverages.
- Lemon and mint
- Cucumber and lime
- Orange or other fresh fruit slices
14. Protein Shakes
Protein shakes can be convenient for people who need an easy protein source, particularly around training or when meals are difficult to manage. However, not everyone needs a protein shake, and whole-food protein sources can also meet protein needs.
Tip: Check the label for protein, added sugar, calories and unnecessary ingredients.
15. Kefir
Kefir is a fermented dairy beverage that may contain live microorganisms. It can be a useful part of a varied diet, but the strains and amounts of microorganisms vary by product. Choose unsweetened or lower-sugar options when possible.
16. Buttermilk
Traditional buttermilk can be a refreshing dairy beverage and may provide protein and other nutrients. In South Asian diets, plain chaas or buttermilk can be a practical option, but added salt should be kept in mind, particularly for people who need to limit sodium.
17. Golden Milk
Golden milk is usually made with milk or a plant-based alternative and turmeric. It can be a warm, enjoyable beverage, but it should not be presented as a cure-all or as a replacement for medical treatment. Keep added sugar modest.
18. Matcha Tea
Matcha is powdered green tea and contains caffeine and plant compounds. It can be used as an unsweetened alternative to sugary coffee or tea drinks, but caffeine intake still needs to be considered.
19. Unsweetened Iced Tea
Unsweetened iced tea can be a refreshing alternative to sugary soft drinks. Choose a caffeine-free herbal version if you are sensitive to caffeine or want an evening beverage.
20. Homemade Hydration Drinks
For routine hydration, plain water is usually sufficient. During prolonged, strenuous exercise or heavy sweating, an appropriate electrolyte drink may sometimes be useful.
Best Healthy Drinks for Hydration
For everyday hydration, water is the simplest choice. Tea and coffee can also contribute to fluid intake, and milk contributes fluid along with nutrients.
Practical Choices
- Water
- Lemon or fruit-infused water
- Unsweetened herbal tea
- Unsweetened tea or coffee, according to caffeine tolerance
- Milk or a suitable unsweetened fortified plant-based alternative
Fluid needs increase in circumstances such as hot weather, prolonged physical activity, pregnancy, breastfeeding or illness. Rather than following one fixed target, use thirst, urine colour and individual clinical advice as practical guides.
Best Healthy Drinks for Energy
A drink cannot replace adequate sleep, food or recovery. If you want a beverage that may increase alertness, caffeine-containing drinks can have an effect, but sensitivity varies.
Green Tea
Provides caffeine with relatively little energy when unsweetened.
Black Tea
Provides caffeine and can support alertness.
Matcha
Contains caffeine and can be used as an alternative to coffee or sweetened tea drinks.
Balanced Smoothies
A smoothie containing fruit, vegetables, protein and a suitable liquid can provide food energy and nutrients, but it should be considered part of your food intake rather than simply a drink for hydration.
Best Healthy Drinks for Digestion
Some drinks are traditionally used for digestive comfort, but the evidence and individual response vary. A drink should not be used to treat persistent abdominal pain, reflux, vomiting, diarrhoea or other ongoing symptoms without medical advice.
- Ginger tea: commonly used for nausea and digestive comfort.
- Peppermint tea: refreshing and caffeine-free, but may worsen reflux in some people.
- Kefir: fermented dairy beverage that may contain live microorganisms.
- Plain buttermilk: can provide fluid and nutrients, although sodium content varies by preparation.
Best Healthy Drinks for Weight Management
No beverage automatically causes weight loss. However, choosing lower-energy drinks instead of sugar-sweetened beverages can help reduce overall energy intake.
- Water
- Unsweetened herbal tea
- Unsweetened green or black tea
- Unsweetened coffee, if tolerated
- Infused water
Be particularly careful with large smoothies, sweetened coffees, fruit drinks and energy drinks because liquid calories can add up quickly. WHO recommends limiting free sugars, including sugars in beverages.
Healthy Morning Drinks
There is no special morning drink that everyone needs. Choose according to thirst, your breakfast and your caffeine preferences.
- Water: a simple way to start your fluid intake.
- Green or black tea: suitable if you enjoy caffeine.
- Milk or fortified plant-based drink: can add protein and nutrients to breakfast.
- Smoothie: useful when it is balanced and fits your overall food intake.
Healthy Evening Drinks
If caffeine affects your sleep, choose caffeine-free drinks later in the day. Herbal tea, warm milk or plain water can be simple options.
- Chamomile or another caffeine-free herbal tea
- Peppermint tea if it does not trigger reflux
- Warm milk or a suitable fortified plant-based alternative
- Water according to thirst
Avoid using caffeinated drinks as a routine late-evening beverage if they interfere with sleep.
Drinks to Limit
You do not need to label a drink as completely forbidden. The bigger goal is to make healthier drinks the everyday default and keep high-sugar or high-caffeine beverages occasional or appropriately limited.
Sugary Soft Drinks
Regular soft drinks can contain substantial amounts of free sugar. Frequent consumption can make it harder to keep free-sugar intake within recommended levels.
Energy Drinks
Energy drinks can contain caffeine and, depending on the product, significant amounts of sugar. Check the label and consider your total caffeine intake from all sources.
Sweetened Coffee Drinks
Large flavoured coffee drinks can contain more sugar and energy than a plain coffee. Ask for less syrup or choose an unsweetened version if you want to reduce sugar.
Sweetened Fruit Drinks
Fruit-flavoured drinks may contain added sugar and may have little nutritional value. Check the ingredient and nutrition label.
Heavily Sweetened Teas
Sweetened iced teas and similar drinks can contribute considerable free sugar. Unsweetened tea is a simple alternative.
How to Build a Healthy Drinking Routine
You do not need a complicated hydration plan. A few simple environmental and behavioural changes can make healthier choices easier.
1. Keep Water Easy to Reach
Keep a reusable bottle at your desk, in your bag or near your usual work area.
2. Use Flavour for Variety
Try lemon, mint, cucumber or fresh fruit if plain water feels repetitive.
3. Replace One Sugary Drink at a Time
Swap one regular soft drink or sweetened beverage for water or an unsweetened option rather than trying to change everything at once.
4. Choose Drinks for the Occasion
Use water for everyday hydration, caffeine-containing drinks when appropriate, milk or fortified alternatives when you want nutrients, and electrolyte products only when there is a genuine need.
5. Focus on Consistency
A healthy drinking pattern is about what you usually drink, not whether every choice is perfect.
Sample Healthy Beverage Routine
This is an example rather than a required schedule. Adjust it to your thirst, activity, climate, meals and health needs.
| Time | Example |
|---|---|
| Morning | Water; tea or coffee if desired and tolerated. |
| Mid-morning | Water or fruit-infused water. |
| Lunch | Water or another low-sugar drink. |
| Afternoon | Water; unsweetened tea if suitable. |
| Evening | Water or a caffeine-free herbal tea. |
Featured Snippet: What Are the Healthiest Drinks?
For most people, water is the healthiest everyday drink. Other suitable choices can include unsweetened tea or coffee, milk, appropriate fortified plant-based drinks and carefully prepared smoothies. The healthiest choice depends on your hydration needs, nutritional requirements, caffeine tolerance and overall diet. Drinks high in free sugars are best limited.
Frequently Asked Questions
1. What is the healthiest drink in the world?
For most people, water is the best everyday choice because it supports hydration without added sugar or calories. Other drinks can still be useful depending on nutritional needs and preferences.
2. What should I drink every day?
Make water the foundation of your daily fluid intake. Tea, coffee, milk and suitable lower-sugar beverages can also contribute, depending on your needs and caffeine tolerance.
3. Are smoothies healthy?
Smoothies can be nutritious when made mainly with whole-food ingredients such as fruit, vegetables, yoghurt or a suitable milk alternative and a protein source. Large portions or added syrups and juice can substantially increase sugar and calories.
4. Is green tea healthier than coffee?
Neither is universally healthier. Both can fit into a healthy diet. The choice depends on taste, caffeine content, preparation, added sugar and your individual tolerance.
5. What drinks help with hydration?
Water is the simplest everyday option. Tea, coffee, milk and other drinks can also contribute to total fluid intake. People who are sweating heavily for prolonged periods may sometimes need an appropriate electrolyte drink.
6. Is coconut water better than water?
Not for routine hydration. Coconut water contains electrolytes and can be refreshing, but plain water is usually sufficient for everyday fluid replacement.
7. Are fruit juices healthy?
Fruit juice can provide some nutrients, but even unsweetened juice contains free sugars. WHO recommends limiting free-sugar intake, and whole fruit is generally preferable because it provides fibre.
8. How much water should I drink each day?
There is no single amount that suits everyone. Fluid needs vary with activity, climate, body size, pregnancy, breastfeeding and illness. The NHS uses 6 to 8 cups or glasses as a general guide for many people and notes that needs can increase in hot weather or with prolonged activity.
9. Is it healthy to drink tea and coffee every day?
Tea and coffee can contribute to fluid intake. The main consideration is caffeine and what is added to the drink. EFSA states that up to 400 mg caffeine per day does not raise safety concerns for healthy adults in general, while pregnancy has a lower 200 mg per day limit.
10. Which drinks are best to limit?
Regular sugary soft drinks, heavily sweetened coffees and teas, many sweetened fruit drinks and some energy drinks are best limited because they can add substantial free sugar, calories or caffeine.
Evidence and Sources
This article is based on the supplied source content and strengthened with current public-health and nutrition guidance. Individual drink benefits can vary by preparation, quantity and personal health needs.
Last reviewed: 2 October 2026
Conclusion
Healthy drinks do not need to be complicated. For most people, water should form the foundation of everyday hydration, while unsweetened tea, coffee, milk and suitable fortified plant-based drinks can provide variety and, in some cases, useful nutrients.
The most important improvement is often reducing the frequency of drinks that are high in free sugars. WHO recommends limiting free sugars, and even unsweetened fruit juice contributes free sugars to the diet.
Start with one simple change: keep water nearby, replace one sugary beverage with an unsweetened option, or experiment with fruit-infused water or herbal tea. Consistent everyday choices matter more than finding one “perfect” drink.