As temperatures heat up throughout the summer, many people like to reach for an ice-cold drink to cool off. What they often don’t realize is that what you choose to drink can significantly affect your health. More than 50% of Americans’ added sugar comes from sugary drinks such as regular soda, fruit drinks, sports drinks, energy drinks, and sweetened coffees and teas. Sugar is often added to foods or beverages during processing. Diets high in added sugars increase the risk of developing heart disease, type II diabetes, obesity, and dental cavities. By changing what you drink, you can quickly reduce the amount of sugar in your diet, which can have many health benefits!
What beverages should you drink?
Most of the time
Water is the best beverage because it keeps you hydrated and helps ensure that your body functions properly. In fact, your body is about 60% water. If you get bored with plain water, spruce it up by trying fruit-infused water (see recipes below), sparkling water, or adding a sugar-free flavor packet.
Milk or nondairy milk, such as soymilk or almond milk, provide calcium and vitamin D, which are important nutrients for bone health. Dairy milk and soymilk provide more protein than other sources of nondairy milk, such as almond milk, coconut milk, and oat milk. Calcium, vitamin D, and protein are especially important for those who are growing or have increased nutritional needs such as children, teens, pregnant women, and the elderly. When buying milk, opt for low-fat options such as 1% or skim milk. When choosing nondairy milk, go for the unsweetened versions.
Unsweetened tea or coffee also counts as fluid. If you’re sensitive to caffeine, try decaf coffee or herbal teas.
Sometimes
Fruit juice can provide some nutrients such as vitamin C, but it can still be quite high in sugar. If drinking fruit juice, look for 100% fruit juice, and limit to about 4-8 ounces per day.
Athletes or people who are physically active and sweat a lot may require sports drinks to replenish electrolytes and for energy. However, these drinks are not necessary for most people and can be high in added sugars. Generally, if you’re exercising for less than an hour, water is adequate for hydration.
Rarely
Soda, tropical fruit juices, and energy drinks can pack as much as 40-50 grams of sugar in a 12-ounce can! The American Heart Association recommends keeping added sugars less than 25 grams per day for women and 36 grams per day for men. Excess sugar that your body doesn’t use is often stored as fat, such as on your waistline, so cutting down on sugary drinks can help with weight management.
Dessert drinks such as bubble tea, milk shakes, and blended coffee drinks can contain 40-80 grams of sugar depending on the size of your drink. Save these for a rare treat and try to order the smallest size.
What about sugar substitutes?
You may have heard of sugar substitutes or artificial sweeteners in the news recently. Some of the most common sugar substitutes are Splenda (sucralose), Stevia, Equal (aspartame), and Sweet ‘N Low (saccharin). These sugar substitutes can add sweetness to different drinks and foods without the added calories or sugar. They are often found in diet sodas or “sugar-free” beverages. While sugar substitutes may be a helpful tool for someone trying to wean off regular sugar and can help manage blood glucose levels for people with diabetes, they are best used in moderation.
How much fluid do you need?
Fluid needs for adults vary by gender, age, and level of activity. Women need about 9 cups of fluid per day and men need about 13 cups per day excluding fluids consumed through food. Fluid needs for children increase as they grow and develop. People with different health conditions such as heart disease or kidney disease may need to restrict or monitor their fluid intake more closely and should talk to their health care provider for more specific recommendations.
The color test is a helpful way to gauge your hydration level. If you are well hydrated, your urine should be pale yellow. If you’re not drinking enough fluid, your urine might appear dark yellow, and that’s a sign to drink up!
Fruit infused water recipes
To add more flavor to your water without the added sugar, try a fruit-infused water recipe. You can try combinations of different fruits and herbs to create your favorite mix.
Examples of refreshing fruit and herb combinations to try.
Follow these simple steps:
- Wash fruits, vegetables, and herbs under clean, running water.
- Slice and cut fruit into thin pieces. Tear basil or mint leaves to release flavor.
- Place all sliced fruit, vegetables, and herbs in a clean pitcher. Fill with 2 quarts (8 cups) of water and leave the mixture in the fridge for at least two hours or overnight. The longer you leave it, the more flavor is released.
- Fruit-infused water will stay fresh for up to 48 hours. You can also eat the fruit after.
Kristie Yeung was born and raised in Honolulu and has worked as a registered dietitian in Massachusetts, Indiana, Maryland, and Hawaii in clinical nutrition, maternal and infant health, and public health nutrition. Kristie loves helping to make nutrition information accessible to everyone.
