The good news is that you don’t need an expensive “bone health” drink.

In many cases, the best choices are surprisingly simple.

Water

Water should remain one of your main everyday beverages.

It’s calorie-free, doesn’t contain caffeine, and helps you stay hydrated.

If plain water seems boring, add lemon, lime, cucumber, mint, or a few berries.

Milk

Milk can be useful because it provides calcium, and some milk is fortified with vitamin D.

If you enjoy milk and tolerate dairy well, it can be an easy way to add calcium to your diet.

Calcium-fortified alternatives

Some soy beverages and other plant-based drinks are fortified with calcium and vitamin D.

Check the nutrition label because the nutrient content varies considerably from one product to another.

Unsweetened tea

Tea can be a good alternative to sugary drinks.

If it contains caffeine, simply keep your overall caffeine intake in mind.

Water-rich foods

Drinking isn’t the only way to stay hydrated.

Fruits, vegetables, soups, and other water-rich foods can contribute to your daily fluid intake too.

Your Drinks Are Only One Part of Bone Health

It’s easy to focus on one particular food or beverage and forget the bigger picture.

Your bones need more than simply avoiding soda or drinking more milk.

According to Mayo Clinic and NIAMS, important parts of maintaining bone health include getting enough calcium and vitamin D, staying physically active, avoiding tobacco, limiting alcohol, and maintaining an overall healthy diet. Weight-bearing activities such as walking can help strengthen bones and slow bone loss.

For older adults, preventing falls is also extremely important because weaker bones are more likely to fracture when a fall occurs.

So think of your daily drinks as one small piece of a much larger picture.

You don’t have to completely overhaul your diet tomorrow.

Instead, start with one simple change.

Maybe replace your afternoon soda with water.

Maybe reduce your coffee from four cups to two.

Maybe stop buying energy drinks.

Maybe make alcohol an occasional rather than a routine part of your week.

Small changes can become habits.

One Simple Rule to Remember

If you want a straightforward way to think about your drinks, ask yourself:

“Is this beverage helping me get something my body needs, or am I drinking it mainly out of habit?”

Water is useful.

Milk and fortified beverages can provide important nutrients.

Unsweetened tea can be a reasonable choice.

Meanwhile, sugary sodas, excessive caffeine, energy drinks, heavy alcohol consumption, and sugary processed juice drinks are worth limiting.

And remember: you don’t have to give up every drink you enjoy to protect your bones.

The goal is balance.

As you get older, paying attention to what you drink, what you eat, how much you move, and how you care for your overall health can all work together to help keep your bones stronger for the years ahead.