Longevity drinks are a hot topic among people curious about how to live a longer, healthier life. Researcher Dan Buettner, who studies the world’s “blue zones,” recently named three beverages that people in these long-lived communities tend to enjoy every day. Some have solid support behind them, while one comes with a big caveat.

What Are Blue Zones?

Blue zones are regions known for unusually high numbers of people who reach very old age. Examples include Sardinia in Italy and Okinawa in Japan. Researchers have long examined the diets and daily habits of residents there, hoping to find clues that explain their healthy aging.

Drink No. 1: Purified Water

Buettner calls water the best thing you can drink if you want to reach 100. He says people in blue zones typically drink six to seven glasses a day, and he recommends choosing purified water. In his view, it helps lower blood pressure, keeps blood thin and keeps the body hydrated.

Research from the National Institutes of Health has linked better hydration with healthier aging, including lower risks of chronic disease and early death. Scientists stress, though, that this shows an association rather than proof of cause and effect. Other experts add that enough water supports kidney function, helps regulate blood pressure and keeps blood circulating well.

Drink No. 2: Black Coffee

Buettner says coffee is tied to lower rates of diabetes and Parkinson’s disease. His advice is simple: drink it black, have one or two cups a day, and stop by noon.

Coffee contains antioxidants and polyphenols, plant compounds studied for possible anti-inflammatory effects. Regular coffee drinking has also been associated with lower risks of type 2 diabetes and some neurological conditions. A few practical tips follow from this:

• Skip added sugar and heavy cream to avoid extra calories
• Drink caffeine earlier in the day to protect your sleep

Drink No. 3: Red Wine

Residents of places like Sardinia often have a small amount of red wine with meals. Buettner admits this one is controversial. He says he knows about the negative press wine has been getting, but notes that it is consumed in blue zones and appears to add years to life.

Red wine contains compounds such as resveratrol and flavonoids, which have been studied for possible heart benefits. However, experts increasingly question whether any such benefits outweigh the known risks of alcohol. The US Surgeon General has linked alcohol to a higher risk of at least seven types of cancer.

A Note of Caution

Health habits that work in one community do not always suit everyone. Anyone with an existing health condition, or who takes regular medication, should speak to a healthcare professional before making major changes to their diet or drinking habits.

The Bottom Line

Water and moderate, black coffee have reasonable evidence behind them and are easy to fit into daily life. Red wine is the debatable one, and the safest approach is to treat it as an optional extra rather than a health strategy. Longevity likely depends on the whole lifestyle, not just what is in your glass.