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Longevity Expert Names Three Drinks Common in Blue Zones
Longevity researcher Dan Buettner says water, black coffee and small amounts of red wine are the beverages most often consumed in regions with high concentrations of centenarians, though he acknowledges the wine finding remains contested.
People who reach 100 tend to share a small set of daily drinking habits, according to longevity researcher Dan Buettner, who has spent years studying the world's so-called blue zones — regions such as Sardinia, Italy, and Okinawa, Japan, where unusually high numbers of residents live past a century.
In a recent video post, Buettner named three beverages that appear repeatedly in those communities and outlined what research suggests about each one. He ranked water first, calling it the single best thing a person can drink to reach 100.
«The indisputable, best thing you can drink to live to 100 is water,» Buettner said. He noted that people in blue zones typically consume six to seven glasses a day and advised choosing purified water. In his account, water helps lower blood pressure, keeps blood thin and maintains hydration.
That position is broadly consistent with mainstream research. The National Institutes of Health has linked better hydration with healthier aging, including lower risks of chronic disease and premature death, though the agency cautioned that the findings do not establish cause and effect. Other health experts say 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 prescription: «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 that have been 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 can help avoid extra calories, while drinking caffeine earlier in the day may reduce its impact on sleep.
The third beverage is more complicated. Residents of blue zone areas such as Sardinia often drink 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. 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 mixed evidence leaves red wine as the least settled of the three. Buettner's own framing reflects that tension: he includes it because it shows up in the dietary patterns of long-lived populations, while conceding that the scientific case is far from closed.
For readers considering changes, the practical guidance embedded in the three-drink list is modest. Water is the clearest recommendation, with hydration tied to cardiovascular and kidney health. Coffee, consumed black and early in the day, is presented as a low-cost habit with possible metabolic and neurological benefits. Wine remains a personal judgment call, and people with underlying health conditions or those taking medications should consult a healthcare professional before making significant dietary changes.
Buettner's broader work has focused on the environments and routines that shape aging rather than on any single ingredient. The three beverages he singled out are notable less as miracle cures than as markers of a pattern: consistent hydration, moderate and unsweetened coffee, and, in some places, alcohol taken in small amounts alongside food and company.
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