Water, Coffee, Milks, Juices & More: What Research Shows & What to Check.
What you drink counts. Explore each drink: what is in it (measured by USDA), how much caffeine and sugar a cup has, what research in people has and has not found, and what to check before you drink it: caffeine, added sugar, alcohol, pregnancy, children, medicines and very hot drinks.
Search by beverage, benefit, body system, goal, symptom or lab test. Each result explains why it matches and how strong the evidence is.
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Drinking water
Normal serving (USDA): 1 serving, 8 fl oz (237 g)
Plain tap and bottled water: USDA values, what the National Academies say about daily fluid, fluoride, lead, low blood sodium, and findings on weight and kidney stones.
Carbonated and mineral waters
Normal serving (USDA): 1 cup, 8 fl oz (237 g)
Mineral and sparkling water as drinks: what the labels mean, USDA values, teeth and acidity, small trials on bowels and bones, sodium in club soda, and what is not proven.
Cocos nucifera
Vitamin CManganese
Normal serving (USDA): 1 cup (245 g)
Coconut water as a drink: USDA sugar, potassium and sodium per cup, small rehydration trials versus sports drinks, claims checked, and a kidney and potassium caution.
Carbohydrate-electrolyte beverages
Vitamin B12Niacin (B3)Vitamin B6
Normal serving (USDA): 8 fl oz (244 g)
Sports and electrolyte drinks: USDA sugar, sodium and potassium, when research and the ACSM say they help, what the AAP says for children, teeth, and over-drinking.
Coffea arabica, Coffea canephora
Riboflavin (B2)
Normal serving (USDA): 1 cup (8 fl oz, 237 g) brewed coffee
What umbrella reviews and cohort studies found about coffee and health, why most of it is observational, and what to know about caffeine, pregnancy and fracture risk.
Coffea arabica (decaffeinated), Coffea canephora (decaffeinated)
Normal serving (USDA): 1 cup (8 fl oz, 237 g) brewed decaf coffee
Decaf coffee as a drink: how much caffeine is left, USDA values, what cohort studies found, the decaffeination solvent question, pregnancy and who should still check labels.
Caffeinated beverages
Vitamin B12Vitamin B6Niacin (B3)Riboflavin (B2)Magnesium
Normal serving (USDA): 1 can (8.4 fl oz, 258 g)
Energy drinks: caffeine, sugar and added B vitamins from USDA data, what trials found on blood pressure and performance, and cautions for teens, pregnancy and alcohol.
Theobroma cacao
Copper
Normal serving (USDA): 1 tablespoon (5.4 g) unsweetened cocoa powder; or 1 envelope (15 g) cocoa mix
Cocoa and hot chocolate as drinks: USDA values, what trials found on blood pressure and cholesterol, caffeine, sugar, cadmium and lead, milk allergy and how mixes differ.
Bos taurus (dairy cattle milk)
Vitamin B12Riboflavin (B2)CalciumProteinPhosphorus
Normal serving (USDA): 1 cup (244 g), whole milk with added vitamin D
Cow's milk as a drink: USDA nutrients per cup, what studies found on heart disease, blood pressure and bones, plus allergy, lactose, raw milk and medicine cautions.
Glycine max (beverage)
Vitamin B12Riboflavin (B2)Thiamin (B1)CalciumCopper
Normal serving (USDA): 1 cup (243 g), unsweetened calcium-fortified soy milk
Soy milk as a drink: USDA nutrients for fortified and unfortified types, what trials found on cholesterol and hot flashes, plus allergy, thyroid medicine and baby cautions.
Avena sativa (beverage)
Normal serving (USDA): 1 cup (240 mL), average of 12 labels
Oat milk as a drink: label nutrient data, what trials of oat beta-glucan drinks found on LDL cholesterol, gluten and celiac cautions, and why babies should not have it.
Oryza sativa (beverage)
Vitamin B12ManganeseRiboflavin (B2)CalciumVitamin A
Normal serving (USDA): 1 cup (8 fl oz, 240 g), unsweetened rice milk
Rice milk as a drink: USDA nutrients per cup, low protein, and why official bodies advise against it for young children because of inorganic arsenic.
Cocos nucifera (carton beverage)
Vitamin B12CalciumVitamin A
Normal serving (USDA): 1 cup (240 g), sweetened and fortified coconut milk beverage
Coconut milk beverage from the carton: USDA nutrients per cup, saturated fat and sugar, what coconut oil trials show, coconut allergy labeling and baby cautions.
Citrus sinensis (juice)
Vitamin CFolateCopperVitamin B6Thiamin (B1)
Normal serving (USDA): 1 cup (249 g), about 8 fl oz
Orange juice as a drink: USDA vitamin C, sugar and potassium per cup, trial results on cholesterol, and cautions on sugar, kidney disease, medicines and raw juice.
Malus domestica (juice)
Vitamin C
Normal serving (USDA): 1 cup (248 g), about 8 fl oz
Apple juice as a drink: USDA sugar and calories per cup, FDA limits on arsenic and lead, patulin, a trial in children with stomach flu, and cautions on medicines.
Solanum lycopersicum (juice)
Vitamin CThiamin (B1)Riboflavin (B2)FolatePotassium
Normal serving (USDA): 1 cup (243 g), about 8 fl oz
Tomato juice as a drink: USDA vitamin C, potassium and sodium per cup (salted or not), small trials on cholesterol, and cautions on sodium, kidney disease and reflux.
Beta vulgaris (juice)
Normal serving (USDA): 1 cup (about 240 ml); no USDA household portion is available in our data
Beet juice as a drink: composition from one study, pooled trials on blood pressure and exercise, red urine, oxalate and kidney cautions, and why USDA values are missing.
Punica granatum (juice)
Vitamin KFolatePotassiumManganese
Normal serving (USDA): 1 cup (249 g), about 8 fl oz
Pomegranate juice as a drink: USDA sugar and vitamin K per cup, trials on blood pressure, blood sugar and cholesterol, prostate trials, and warfarin and drug cautions.
Vaccinium macrocarpon (juice)
Vitamin CVitamin EVitamin K
Normal serving (USDA): 1 cup (253 g)
Cranberry juice as a drink: USDA sugar and vitamin values, what Cochrane and juice trials found on urinary infections, and the warfarin, kidney stone and sugar cautions.
Prunus domestica (juice)
Vitamin B6IronManganesePotassiumRiboflavin (B2)
Normal serving (USDA): 1 cup (256 g)
Prune juice as a drink: USDA sugar, potassium and vitamin values, the trial on constipation, how it differs from whole prunes, plus sorbitol, potassium and child cautions.
Mixed vegetable juices
Normal serving (USDA): 150 ml (NHS limit for juice and smoothies together as one 5 A DAY portion; no USDA portion for green juice)
Green and vegetable juices: raw ingredient values, trials on blood pressure, and oxalate, vitamin K with warfarin, potassium and food safety cautions.
Blended fruit and vegetable drinks
ManganeseVitamin B6Vitamin CCopperFiber
Normal serving (USDA): 12 fl oz (347 g), fast-food strawberry-banana smoothie with low-fat yogurt
Smoothies as a drink: USDA values for two store-style smoothies, sugar and calories, blended-vs-whole-fruit studies, and food safety with juice, frozen berries and pregnancy.
Simmered bone stock
Niacin (B3)Riboflavin (B2)CopperProtein
Normal serving (USDA): 1 cup (240 g), home-prepared chicken stock
Bone broth claims about gut lining, collagen, joints and bones checked against laboratory analyses, animal studies and small contamination tests, with sodium and label notes.
Sugar-sweetened and diet soft drinks
Normal serving (USDA): 1 can or bottle, 12 fl oz (368 g, regular item; 355 g, diet item)
Sugar-sweetened soda and diet soda compared: USDA calories and caffeine, what pooled studies found on weight, diabetes, teeth and bones, sweetener reviews, and pregnancy.
De-alcoholised beer and wine
Normal serving (USDA): No USDA household portion; use the serving size on the label
Alcohol-free beer and wine: label meanings, trace alcohol, small trials on blood pressure and hydration, purines, pregnancy and recovery, and what is unproven.
Citrus limon (juice in water)
Vitamin C
Normal serving (USDA): Juice of 1 lemon (48 g) stirred into a glass of water
Lemon water and infused water: USDA values for lemon juice and vitamin C, small studies on kidney stones and gout, teeth and acidity, and the claims that lack proof.
Prunus dulcis, Anacardium occidentale, other nuts
Almond, cashew and other nut milks: how little nut they contain, what fortification and added sugar add, USDA values, and cautions for allergy and for babies and toddlers.
Camellia sinensis (L.) Kuntze
Leaf
Green tea as a drink: caffeine, what Cochrane reviews found, and the cautions (caffeine in pregnancy, iron, warfarin, very hot cups), kept apart from extract capsules.
Camellia sinensis (L.) Kuntze
Leaf
Matcha, the powdered whole-leaf green tea: its caffeine, what small trials found, and the cautions (caffeine in pregnancy, iron, medicines), apart from extract capsules.
Camellia sinensis
Leaf
Black tea as a drink: caffeine, brewing, what studies of the tea found, and cautions on iron absorption, kidney stones with very large amounts, pregnancy and very hot cups.
Ilex paraguariensis
Leaf
Yerba mate is a caffeinated South American infusion of holly leaves. What IARC found about very hot drinks, what reviews of maté show, and the cautions that matter.
Camellia sinensis, fermented with a SCOBY
Leaf
Kombucha is fermented sweet tea. What the few human trials show, and the cautions: home-brew contamination, lead from ceramic pots, alcohol, caffeine, pregnancy and weak immunity.
Fermented milk drink (kefir grains)
What a 2023 review of 16 human trials found for fermented-milk kefir, why the evidence is limited and often low quality, and cautions for pregnancy and weakened immunity.
No beverage matches all of these filters. Try removing one. Some topics (for example most herbs) are not beverages and live elsewhere on the site.
A link between a beverage and a topic means the body needs the beverage for that job, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate. See each page’s evidence label.
Plain, mineral, sparkling and coconut water, and sports drinks.
Coffee, decaf, cocoa and energy drinks: where most caffeine comes from. Tea has its own section.
Cow's milk, soy, oat, rice and coconut drinks.
Orange, apple, tomato, beet and other juices, and smoothies. Whole fruit is a different food from juice.
Bone broth, soda and diet soda, alcohol-free beer and wine, and lemon water.
Beverages work alongside other nutrients. Here is what our sources link to them.
Vitamin A: The body can convert beta-carotene to vitamin A.
Vitamin A: Vitamin E and beta-carotene were tested together in the Finnish smoker trial.
Vitamin D: Vitamin D increases calcium absorption; both matter for bones, and treatment of rickets and osteomalacia includes both.
Vitamin D: NHS says vitamin D helps regulate calcium and phosphate.
Vitamin E: MedlinePlus says vitamin E helps the body use vitamin K; both affect blood clotting, which matters for people on blood thinners.
Vitamin E: Vitamin E and selenium were tested together and apart in the SELECT prostate cancer trial.
Vitamin E: Vitamin C and vitamin E were pooled with other antioxidants in the Cochrane mortality review.
Vitamin K: Vitamin D with K2 products exist; the site page does not claim an added benefit.
Vitamin B1 (thiamin): The NHS page covers B vitamins together; MedlinePlus says doctors may recommend other vitamins alongside thiamin for beriberi.
Vitamin B2: MedlinePlus says riboflavin works with the other B vitamins.
Vitamin B3 (niacin): Pellagra comes from too little niacin or tryptophan in the diet, so both matter for avoiding deficiency.
Vitamin B5: MedlinePlus covers pantothenic acid and biotin together; both are needed for growth and metabolism and for making fatty acids.
Herbal TeasOmega fatty acidsAntioxidantsSupplement formulasCompare supplementsNatural Remedy Safety
Plain tap and bottled water: USDA values, what the National Academies say about daily fluid, fluoride, lead, low blood sodium, and findings on weight and kidney stones.
Mineral and sparkling water as drinks: what the labels mean, USDA values, teeth and acidity, small trials on bowels and bones, sodium in club soda, and what is not prove…
Coconut water as a drink: USDA sugar, potassium and sodium per cup, small rehydration trials versus sports drinks, claims checked, and a kidney and potassium caution.
Sports and electrolyte drinks: USDA sugar, sodium and potassium, when research and the ACSM say they help, what the AAP says for children, teeth, and over-drinking.
Decaf coffee as a drink: how much caffeine is left, USDA values, what cohort studies found, the decaffeination solvent question, pregnancy and who should still check lab…
Energy drinks: caffeine, sugar and added B vitamins from USDA data, what trials found on blood pressure and performance, and cautions for teens, pregnancy and alcohol.
Cocoa and hot chocolate as drinks: USDA values, what trials found on blood pressure and cholesterol, caffeine, sugar, cadmium and lead, milk allergy and how mixes differ.
Cow's milk as a drink: USDA nutrients per cup, what studies found on heart disease, blood pressure and bones, plus allergy, lactose, raw milk and medicine cautions.
Soy milk as a drink: USDA nutrients for fortified and unfortified types, what trials found on cholesterol and hot flashes, plus allergy, thyroid medicine and baby cautio…
Oat milk as a drink: label nutrient data, what trials of oat beta-glucan drinks found on LDL cholesterol, gluten and celiac cautions, and why babies should not have it.
Rice milk as a drink: USDA nutrients per cup, low protein, and why official bodies advise against it for young children because of inorganic arsenic.
Coconut milk beverage from the carton: USDA nutrients per cup, saturated fat and sugar, what coconut oil trials show, coconut allergy labeling and baby cautions.
Orange juice as a drink: USDA vitamin C, sugar and potassium per cup, trial results on cholesterol, and cautions on sugar, kidney disease, medicines and raw juice.
Apple juice as a drink: USDA sugar and calories per cup, FDA limits on arsenic and lead, patulin, a trial in children with stomach flu, and cautions on medicines.
Tomato juice as a drink: USDA vitamin C, potassium and sodium per cup (salted or not), small trials on cholesterol, and cautions on sodium, kidney disease and reflux.
Beet juice as a drink: composition from one study, pooled trials on blood pressure and exercise, red urine, oxalate and kidney cautions, and why USDA values are missing.
Pomegranate juice as a drink: USDA sugar and vitamin K per cup, trials on blood pressure, blood sugar and cholesterol, prostate trials, and warfarin and drug cautions.
Cranberry juice as a drink: USDA sugar and vitamin values, what Cochrane and juice trials found on urinary infections, and the warfarin, kidney stone and sugar cautions.
Prune juice as a drink: USDA sugar, potassium and vitamin values, the trial on constipation, how it differs from whole prunes, plus sorbitol, potassium and child caution…
Green and vegetable juices: raw ingredient values, trials on blood pressure, and oxalate, vitamin K with warfarin, potassium and food safety cautions.
Smoothies as a drink: USDA values for two store-style smoothies, sugar and calories, blended-vs-whole-fruit studies, and food safety with juice, frozen berries and pregn…
Sugar-sweetened soda and diet soda compared: USDA calories and caffeine, what pooled studies found on weight, diabetes, teeth and bones, sweetener reviews, and pregnancy.
Alcohol-free beer and wine: label meanings, trace alcohol, small trials on blood pressure and hydration, purines, pregnancy and recovery, and what is unproven.
Lemon water and infused water: USDA values for lemon juice and vitamin C, small studies on kidney stones and gout, teeth and acidity, and the claims that lack proof.
Side-by-side USDA numbers for calories, sugar and caffeine in coffee, energy drinks, soda, sports drinks, juice and milk, plus what FDA, WHO and the NHS say about limits.
What the National Academies, the NHS and research say about daily fluid needs, the 8-glasses rule, coffee and hydration, thirst, too little water and too much water.
What the Dietary Guidelines, WHO, NCI and large studies say about alcohol, cancer, heart health, pregnancy and medicines, and where the evidence disagrees.
How official guidance and studies compare 100% fruit juice with whole fruit, including sugar, fiber, weight, diabetes risk and what blending or juicing changes.
Fruit Juice vs Whole FruitHow soy, oat, almond and other plant milks compare with cow's milk in protein and calcium, why labels vary, and cautions for allergy and for babies under one year.
Plant Milks: Oat, Almond, Soy and OthersWhat is added to plant milks and breakfast cereals, what nutrient studies and U.S. rules say, and how to read the label without ranking products.
Fortified Plant Milks and CerealsWhat the FDA, Health Canada and the NHS say about caffeine in coffee, tea, chocolate and energy drinks, with the daily limits they give for adults, pregnancy and children.
Caffeine in Foods and Drinks: Official LimitsHow green, black, white and oolong tea differ, what the sources document about each, why no tea wins on health evidence, and the caffeine and pregnancy points they share.
Green Tea vs Black Tea vs White TeaMatcha and brewed green tea as drinks: what research and NCCIH say, caffeine, pregnancy, and why green tea extract capsules carry liver-injury cautions the drink does not.
Matcha and Green Tea as DrinksWhat trials and large studies found about black tea as a drink: small changes in LDL cholesterol and blood pressure, mortality associations, caffeine, and what is not shown.
Black Tea (Food Guide)What trials and cohort studies found about dark chocolate and cocoa foods, how they differ from cocoa-extract supplements, and the sugar, caffeine and cadmium points to know.
Dark Chocolate and Cocoa as FoodWhat research found on tart cherries and tart cherry juice for sleep, gout and exercise recovery, with the form studied, strength of evidence, sugar and safety points.
Tart Cherries and Cherry JuiceWhat the Cochrane reviews found on cranberry juice and products for preventing and treating urinary tract infections, who benefited, who did not, and safety points.
Cranberries and Urinary Tract InfectionsDo detox foods, detox diets and juice cleanses remove toxins? What NCCIH and published reviews found, the documented risks of cleanses, and when to ask a clinician first.
Detox Foods and Juice Cleanse ClaimsKombucha is a fermented tea drink. What human trials and reviews found, why proper evidence is thin, and the alcohol, caffeine, contamination and pregnancy points to know.
Kombucha (Food Guide)Green, black and herbal teas, matcha, yerba mate and kombucha.
Herbal Teas & ExtractsKefir and other fermented drinks.
Fermented FoodsWhole fruit versus juice.
FruitsThere is no single exact number. EFSA considers 2.0 litres a day adequate for women and 2.5 litres for men. [1] The NHS says 6 to 8 glasses a day, in addition to fluid from food, and counts water, lower-fat milk and lower-sugar drinks including tea and coffee. [2] The CDC says needs vary with age, sex, pregnancy, activity and breastfeeding. [5] See how much water you need.
The FDA cites 400 mg a day as an amount not generally associated with negative effects for most adults, roughly two to three 12-ounce cups of coffee, and says people differ widely in sensitivity. [3] In pregnancy the NHS advises no more than 200 mg a day. [4] See caffeine in foods and drinks.
The sources we read do not compare them directly. The CDC says limited amounts of 100 percent fruit juice contain important nutrients, [5] Harvard advises limiting juice to about one small glass a day, [9] and the NHS caps juice, vegetable juice and smoothies together at 150 ml a day. [2] The WHO counts free sugars in juice toward its limit of under 10 percent of energy. [10] See orange juice and smoothies.
The WHO advises against using non-sugar sweeteners to control weight, a conditional recommendation, because the review found no long-term fat-loss benefit and possible links to type 2 diabetes and heart disease that may be confounded. [6] IARC classed aspartame as "possibly carcinogenic to humans" (Group 2B) on limited evidence, while the joint FAO/WHO expert committee JECFA kept its acceptable daily intake at 40 mg per kg of body weight. [7] See soda and diet soda.
The sources we read do not address alcohol-free beer, so we cannot say. The WHO says there is no form of alcohol consumption that is risk-free, and the NHS advises no more than 14 units a week and avoiding alcohol in pregnancy. [8][11][4] Check labels for the stated alcohol percentage. See alcohol-free beer and wine and alcohol and health.
Content last updated . This section has not been medically reviewed.
