Make sure what’s going down is on the up & up

The healthiest thing you can drink? You know it. We don’t even really need to say it do we? But we will: WATER. Yes, plain old fashioned WATER is really important even though it is not shown on MyPlate.

HOW MUCH? In general, you want to drink ½ your body weight in ounces. So, if you weigh 100 pounds, you would drink roughly 50 ounces of WATER a day, or about 6, 8-ounce glasses. If you weigh 150 pounds, you need about 75 ounces of WATER a day, so between 9 or 10, 8-ounce glasses of WATER. (See, math rocks.)  And you may want to increase that number if you sweat a lot playing sports or have been in a hot climate all day. 

How is water so good for you?

1. Drinking plenty of fluids is one way to keep yourself feeling full and thus, you are less likely to overeat. Hunger is often confused for thirst. Have a glass of water and wait 15 minutes before choosing to have a snack. 
2. Being hydrated is especially important in maintaining a healthy immune system.
3. Water also carries waste out of the cells and eliminates waste out through the kidneys.
4. When we are well hydrated, our bodies function properly. Symptoms or ailments like headaches, brain fog, constipation, and even dry eyes and skin are caused by dehydration. 

WATER is by far the best choice for consumption. However, when you are playing sports and sweating, you may want to consider a sports drink that has electrolytes.

As your body sweats, you lose important minerals that will need to be replaced if you wish to keep performing at a high level. COCONUT WATER is a natural “sports” drink that does not have added sugar. If you do choose a high-sugar drink such as Gatorade or Powerade while exercising, make sure you minimize the amount of sugar you take in for the rest of the day. You may also consider “cutting” the Gatorade with WATER by mixing half the Gatorade with equal parts water. Electrolyte tablets are also available to put into your water bottle to make a fizzy and tasty drink.  Sometimes when you are truly depleted from the heat and exercise, plain water may not be enough to rehydrate you.

Soda is not a hydrating drink. It has so many added ingredients, it does not hydrate your body. In fact, the sugar and caffeine is dehydrating and makes you more thirsty. It also makes you pee more because of the caffeine and further dehydrates you. Sodas may taste good, but they don’t do much for you.

Instead, enjoy a beverage with less than 10 calories per serving or where sugar is not among the first three ingredients. Be careful with “fruit drinks,” as most “fruit drinks” have high fructose corn syrup added. Make sure to drink only juice that is labeled 100% fruit juice. And consider adding water to any fruit juice you do drink.

Several companies now offer fruit flavored waters which are safe and have no added sweeteners. Or have a glass of sparkling water with a splash of cranberry or orange juice (a far better option than soda). 

Finally, be careful about consuming energy drinks. Many of these drinks contain unhealthy levels of caffeine (which can dehydrate you and cause fatigue) and up to 15 teaspoons of sugar in one serving. They may give you an energy buzz but they are not giving you nutrients or nourishment. If you need energy, try a cup of tea or get more sleep and go for a brisk walk to send oxygen to your brain.