Hydration is an important component to good health. Often we confuse thirst for hunger, so consuming enough water throughout the day may aid in healthy weight maintenance and could enhance weight loss. The human body is made up of about 60% water, so drinking enough water every day is important to help your body function at its best!

Many of us are aware that drinking soda is not beneficial for good health. Sodas contain artificial sweeteners, cane sugar, or high fructose corn syrup providing calories but no nutrients. You may think that drinking diet soda is a healthier alternative, however diet soda contains artificial sweeteners, which may be a low calorie option, but has been linked to causing increased cravings for sweets and overeating. It is important to keep in mind that just because something is “calorie free,” doesn’t mean it is “free” from causing adverse effects on your health. Current research appears to clearly support the idea that drinking soda does not aid in weight loss, but rather weight gain, particularly in the abdominal region. Additionally studies suggests that diet soda consumption may increase risk for diabetes and cardiovascular disease.  

American Heart Association recommends limiting intake of added sugar to no more than 150 calories for men and 100 calories for women. One tablespoon of sugar contains approximately 48 calories and 12 grams of sugar, and one teaspoon contains approximately 16 calories and 4 grams of sugar. Cutting out soda can be difficult for some, so slowly decreasing your consumption over a period of a few weeks may work better than trying to go cold turkey.  

While smoothies and juice may seem like a healthy alternative, they can be loaded with calories and sugar. It’s easy to over do it when drinking smoothies and juice, you may end up devouring more servings of fruits and vegetables than your body needs, it’s easy to gulp down 200 to 300 calories in just one serving. Juices and smoothies contain very little fiber, which can leave us feeling unsatisfied and can lead to spikes in blood sugar. Green juices comprised of mostly vegetables may be a nice low calorie option, but be weary that vegetables contain calories and naturally occurring sugar as well.

Make drinking water fun with these 3 healthy alternatives to soda!

FRUIT INFUSED

Fruit infused water is a great way to spice up regular drinking water. Try adding fresh or frozen fruit like lemons, limes, berries, or herbs like mint, basil, or rosemary. Want to get even more creative, try making fruit infused ice cubes, simply freeze your favorite fruit with water in an ice cube tray and you’ll have a fun fruit flavored treat readily available to cool your beverage and boost flavor.

Try this fun fruit flavored water infusion:

– 1 sliced lemon
– 1 small cucumber, thinly sliced
– Mint leaves
– 2 cups of ice
– Fill large glass pitcher with water and refrigerate
– Allow flavors to infuse for 30 to 60 minutes
– Optional: add ½ jalapeno (de-seeded) for a spicy kick!

SPARKLE and FIZZ

Look for plain or flavored sparkling water. Flavored with a fruity essence, sparkling water is a nice option for those looking for a carbonated fizzy feel similar to soda.

Health tip: check the label and pay attention to the listed ingredients. Try to avoid carbonated drinks with added-sugar or artificial sweeteners, aim for 0 calories.

TEA TIME

Drinking tea is a great alternative to soda, a daily ritual of teatime is a good way to get in a little more water and stay hydrated throughout the day. If you’re sensitive to caffeine you may want to stick with herbal tea.

Green Tea packs a nutritional punch. Widely studied for its medicinal purposes, green tea contains some of the highest concentrations of the antioxidants, which have been linked to anti-cancer and anti-inflammatory effects, as well as metabolic and cardiovascular benefits. Additionally, studies suggests that consuming green tea regularly may boost metabolism, and decrease the risk of heart attack and stroke.

Tips for drinking green tea: Adding a squeeze of lemon (high in vitamin C) to your green tea may increase the amount of antioxidants that your body can absorb.

Herbal Teas pack medicinal benefits that are calming and healing. Peppermint, chamomile, lavender, and ginger are popular herbal tea flavors. Try making a pot of herbal tea and leave it in your refrigerator for a soothing pick me up.   

Watch out for added sugars! Many companies are trying to take advantage of the tea trend, and adding sugar to their tea blends, which significantly increase the caloric intake, quickly making tea an unhealthy choice.

Happy sipping!