People who reach 100 tend to share more than a postal code. According to longevity researcher Dan Buettner, they also tend to share a short list of everyday drinks — and the one at the top of that list is the simplest.
In a recent video post, Buettner pointed to the world's «blue zones» — regions such as Sardinia, Italy, and Okinawa, Japan, where unusually high concentrations of residents live into their 90s and beyond — and named three beverages that show up again and again in those communities. Water ranked first.
«The indisputable, best thing you can drink to live to 100 [is] water,» Buettner said. He noted that people in blue zones typically drink six to seven glasses a day and stressed that purified water is the goal. In his telling, water helps lower blood pressure, keeps blood thin and maintains hydration — basic functions that matter more with age.
Research from the National Institutes of Health has linked better hydration with healthier aging, including lower risks of chronic disease and premature death, though the agency's researchers cautioned that the findings do not prove cause and effect. Other health experts say adequate water intake supports kidney function, helps regulate blood pressure and keeps blood circulating effectively.
Coffee came next. Buettner described it as a daily habit in blue zones and said it is associated with lower rates of diabetes and Parkinson's disease. His guidance was specific: «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 some neurological conditions. Limiting added sugars and heavy creams helps avoid extra calories, while drinking caffeine earlier in the day may reduce its impact on sleep.
The third drink is where the conversation gets harder. Residents of blue zones such as Sardinia often consume small amounts of red wine with meals, and Buettner acknowledged that red wine's 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. Alcohol consumption has been linked to numerous health risks, including an increased risk of at least seven types of cancer, according to the U.S. Surgeon General.
The tension is not new. Blue-zone research has long drawn attention for highlighting moderate wine consumption alongside plant-heavy diets, regular movement and strong social ties, while public health guidance has moved in the opposite direction, emphasizing that no level of drinking is risk-free.
For readers, the practical takeaway from Buettner's list is less about adding a drink than about what surrounds it. Water is uncontroversial and widely recommended. Coffee, consumed black and early, fits easily into most routines. Wine sits in a gray area that depends on individual health history, medications and medical advice.
People with underlying health conditions, or those taking medications that interact with alcohol or caffeine, should consult a healthcare professional before making significant dietary changes. Buettner's three drinks may be common in the places where people live longest, but they are not a shortcut on their own — and the wine question, by his own admission, remains open.