Red wine may draw criticism, and coffee carries familiar cautions, but both appear in a discussion of drinks associated with healthy aging. For longevity researcher Dan Buettner, however, the beverage at the top of the list is far simpler: water.

Buettner’s recommendations come from the world’s “blue zones,” including Sardinia, Italy, and Okinawa, Japan. These regions are known for unusually high concentrations of long lived residents, and researchers have examined local eating patterns and lifestyle habits for clues about healthy aging and longevity.

In a recent video post, Buettner identified three beverages commonly consumed in blue zones. He presented water, coffee and red wine as the trio, while available research offers clues about how each might affect health and longevity.

Water ranked first. Buettner said people in blue zones drink six to seven glasses, and he advised choosing purified water, pointing to hydration, lower blood pressure and the role of water in keeping blood thin.

Research from the National Institutes of Health has linked better hydration with healthier aging, along with lower risks of chronic disease and premature death. The researchers also noted a crucial limit: Those findings show an association and do not prove cause and effect.

Other health experts say adequate water intake supports kidney function and helps regulate blood pressure. It also keeps blood circulating effectively, adding practical reasons to maintain hydration even though the cited research did not establish causation.

Coffee was another everyday habit highlighted by Buettner. He said coffee consumption is associated with lower rates of diabetes and Parkinson’s disease, then offered a concise prescription for how and when to drink it.

“Drink it black, one to two cups a day, quit by noon, it’ll help you live longer,” Buettner said. His guidance emphasizes modest intake, no additions and an earlier cutoff.

Coffee contains antioxidants and polyphenols, which are plant compounds studied for their potential effects against inflammation. Routine coffee consumption has also been associated with reduced risks of type 2 diabetes and neurological conditions.

How coffee is prepared and timed also matters in Buettner’s account. Limiting added sugars and heavy creams can avoid extra calories, while having caffeine earlier in the day may reduce its impact on sleep.

Red wine is the most disputed member of the group. Residents in blue zone communities such as Sardinia often consume small amounts with meals, but Buettner acknowledged that its place in a diet centered on longevity is “controversial.”

Buettner said he was aware of the recent negative attention surrounding wine. Even so, he noted that it is consumed in blue zones and said it seems to add years to life, reflecting his view of its role in those communities.

Red wine contains resveratrol and flavonoids, plant compounds studied for potential cardiovascular effects. That research sits alongside growing questions from experts about whether any possible benefit linked to red wine outweighs the known risks associated with alcohol.

Those risks are substantial. According to the U.S. Surgeon General, alcohol consumption has been linked to numerous health dangers, including an increased risk of at least seven types of cancer.

The three drinks therefore do not carry equal levels of concern. Water leads Buettner’s list, coffee comes with advice about preparation and timing, and red wine remains controversial because alcohol carries documented risks even as the beverage appears in some blue zone diets.

People with underlying health conditions, as well as those taking medications, should consult a healthcare professional before making significant dietary changes. The guidance applies to anyone considering changes involving water, caffeine or alcohol.