People who reach 100 tend to share more than genetics, according to longevity researcher Dan Buettner, who says three beverages show up again and again in the world's so-called blue zones — regions such as Sardinia, Italy, and Okinawa, Japan, where unusually high concentrations of residents live into their 90s and beyond.
In a recent video post, Buettner ranked water first among the three. «The indisputable, best thing you can drink to live to 100 [is] water,» he said, noting that people in blue zones typically drink six to seven glasses a day. He advised choosing purified water, adding that hydration helps lower blood pressure, keeps blood thin, and maintains overall fluid balance.
That guidance lines up with research from the National Institutes of Health, which has linked better hydration to healthier aging, including lower risks of chronic disease and premature death. The NIH researchers cautioned that their findings do not prove cause and effect. Other health experts note that adequate water intake supports kidney function, helps regulate blood pressure, and keeps blood circulating effectively.
Coffee is the second drink Buettner highlighted. He described it as associated with lower rates of diabetes and Parkinson's disease, and offered a simple routine: «Drink it black, one to two cups a day, quit by noon, it'll help you live longer.» Coffee contains antioxidants and polyphenols, plant compounds studied for their potential anti-inflammatory effects. Routine consumption has also been linked to lower risks of type 2 diabetes and certain neurological conditions. Limiting added sugars and heavy creams can help avoid extra calories, while drinking caffeine earlier in the day may reduce its impact on sleep.
The third beverage — red wine — is where Buettner's list gets more complicated. Residents of blue zone areas such as Sardinia often consume small amounts of red wine with meals, and Buettner acknowledged that its place in a longevity-focused diet is «controversial.» «I'm very well aware of all the negative press wine is getting lately, but it's consumed in the blue zones and it seems to add years to life,» he said.
Red wine contains plant compounds such as resveratrol and flavonoids, which have been studied for their potential cardiovascular effects. But experts have increasingly questioned whether any benefits attributed to red wine outweigh the known risks of alcohol. According to the U.S. Surgeon General, alcohol consumption has been linked to an increased risk of at least seven types of cancer.
Buettner's recommendations arrive as public health messaging around alcohol has grown more cautious, and as interest in blue zone lifestyles remains strong among readers looking for practical habits tied to healthy aging. The three drinks he names are not exotic products but everyday items — water, coffee, and wine — which may help explain why they have drawn sustained attention from researchers studying long-lived populations.
For people with underlying health conditions or those taking medications, significant dietary changes should be discussed with a healthcare professional before they are adopted. Buettner's own framing reflects that caution on wine specifically, even as he places water and black coffee at the center of a longevity-oriented routine.