Water and Other Beverages
While you need at least 6-8 glasses of fluid each day, not all beverages are created equal.
A few important water facts…
How much? You need 6-8 glasses of fluid each day based on how active you are and the climate. Water is the best choice because it has no calories or sugar and is naturally low in sodium.
Where does it come from? About 80 percent of people’s total water intake comes from drinking water and beverages – including caffeinated beverages – and the other 20 percent is derived from food.
Too little/too much Prolonged physical activity and heat exposure will increase water loss and may raise daily fluid needs a bit. It is important to note that excessive amounts of water can be life-threatening.
Environmentally-friendly Use a bottle filled with plain tap water. It’s good for the environment and your budget.
Use a bottle that is bisphenol A (BPA) free. Bisphenol A (BPA) is a chemical used in some plastic food and beverage containers and linings in cans which may pose a health risk to humans. Use BPA free plastic, glass, porcelain or stainless steel bottles or containers instead.
Keep it clean! Clean your water bottle daily. Use detergent and water, rinse thoroughly, and air-dry. To sanitize after cleaning, put a few (3-4) drops of bleach in a full bottle of clean water for about 10 seconds, then dump out the bleach water and air dry.
Choose your drink wisely
- Calories, sugar, and fat can add up quickly in the beverages you drink.
- When reading the Nutrition Facts label on your beverage container, remember to look at the number of
- servings. There may be more than one serving in the container.
- Sweeteners that add calories go by many different names: sugar, high-fructose corn syrup, fructose, fruit juice concentrates, honey, syrup, corn syrup, sucrose, and dextrose.
- The body doesn’t recognize liquid calories in the same way as solid food so liquid calories are not as filling or satisfying.
- Sports drinks are not necessary during or after most physical activity. Water is best for rehydrating before, during, and after exercise.
- Energy drinks are often high in calories, caffeine, and herbal supplements and may cause unintended health consequences.
What can you do?
- Drink water! Keep a pitcher in the refrigerator for convenience.
- Add variety by flavoring water with lemon, lime, or cucumber.
- Choose low-fat or fat-free milk.
- Go for diet or low-calorie beverages instead of sugar-sweetened beverages.
- Make your juice 100% fruit juice, and vary and limit the amount you drink.
- Drink coffee black or with low-fat or fat-free milk instead of whole milk.
- Order the smallest size soft drink when you do have one.
- Make your own soda with sparking mineral water and 100% fruit juice.
- Order drinks without whipped cream or extra flavoring.
- Set a good example for your family and friends, and choose your drink wisely!
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My favorite beverage is water. Nothing beats the benefits I reap when I drink it. It gives me energy and it cleanses my body. I become more active and awake. I would choose water over any other beverage any day.
-Denise