Though health experts were once wary of the ancient, plant-based beverages coffee and tea, times have changed. A number of health benefits have been linked with these beverages, as long as your brew comes without extra sugary and high-fat toppings. Coleman reports that, contrary to urban legend, coffee and tea will not dehydrate you -- in fact, they can help you meet your fluid needs for the day. If you have problems tolerating caffeine, you can choose decaffeinated versions of coffee and tea.

-- Coffee perks. Hundreds of studies, the majority positive, have been published on coffee and health, which may be linked to the coffee bean's high antioxidant status. Coffee has been linked to improved mental and physical performance, lowered risk of depression, and protection against Parkinson's disease, type 2 diabetes, colon cancer, and liver function.

-- Tea time. The health bonuses of tea--especially green tea--are well publicized. All true teas--black, white, oolong, and green--that originate from the leaves of the camellia sinensis plant are rich in flavonoids, which power tea's benefits including heart health, cancer prevention, enhanced immune function, reduced mortality, bone protection, and weight loss.

-- Herbal brews. Although red tea and herbal teas made from a wide variety of plants as diverse as hibiscus, chamomile and spearmint are not true teas, they still provide health bonuses. Research suggests that herbal teas may possess antimicrobial, antiviral, antioxidant, and antitumor actions that may lead to disease protection.

"Green" drinking

Keep in mind that the environmental impact of drinking billions of bottled and canned beverages is staggering. Resources such as water and oil are required to produce the containers, carbon emissions are released in order to manufacture, transport and refrigerate them -- and most of those bottles and cans end up in a landfill. Your "greenest" drink is plain old tap water. You also can lower your carbon footprint by making beverages such as coffee and tea at home instead of purchasing them bottled.

How much is enough?

Most people let thirst be their guide in meeting their body's fluid needs. You get about

80 percent of your water from beverages and another 20 percent from foods, such as fruits

and vegetables, which can consist of at least 90 percent water. Aim for these hydration goals

...continued