Put some think in your drink

It’s easy to think about staying hydrated when the temperature starts to climb, but it’s just as important to drink the right kinds of fluids as it is to consume the right amount. 

Considering that beverages make up an average of about 22 percent of the daily calories for most people in America, you should put some think in your drink.

“What you choose to drink can have a profound impact on your health and your body weight,” said Christine Miles, a health coach and nutrition expert that works with Oakwood Healthcare.

What to avoid
Carbonated, sugary drinks are the ‘Dr. Doom’ of the evil drink empire. They are essentially empty calories that can lead to a host of health problems, including weight gain and osteoporosis. They have no nutritional value and can actually bypass the digestive process altogether, resulting in a flush of glucose and fructose to the bloodstream. If you are diabetic, like me, you know the potential consequences of that. Even if you’re not, these things add the calories without satisfying hunger which may cause you to gain weight. 

“Dumping your liquid categories is the easiest and most powerful way to lose weight,” said Miles. “Reducing liquid calories has a larger impact on weight reduction than reducing the equivalent amount of solid food calories.” 

What about diet drinks? They don’t have any calories, right? Well, most of them don’t, but that doesn’t mean they’re any better for you. The sweetness in them triggers an insulin response in most people. The insulin doesn’t have any real sugar to work on, so your blood sugar levels drop and you feel hungry. Also, diet drinks contain chemicals that can harm the kidneys. The acidic content of these drinks causes the body to pull calcium from other parts of the body—like bones and teeth—and can lead to problems there. 

“Diet drinks are the lesser of two evils, but it’s still not healthy,” said Miles.  “You’re setting your body up.”   

Fruit juices contain vitamins and minerals—but a lot of extra calories, too. Check the nutrition labels, because some of them have more calories than a can of soda. A general rule to follow is to eat your fruit, not drink your fruit. 

What to embrace
Of course, water is the perfect beverage. It is the body’s most essential nutrient, has no calories and is free of unhealthy additives. It makes up 65 percent of the body and regulates body temperature, lubricates joints, cushions your internal organs and more.  

“For those who currently drink sugary beverages and need or want to lose weight, substituting water is the most powerful and effective change you can make,” said Miles. 

Coffee and tea are also acceptable, if you need the caffeine kick you get from soda or energy drinks. The key is to drink fresh-brewed tea—since the bottling process diminishes the effectiveness of the anti-oxidants it contains—and drinking your coffee black, without cream and sugar. Bottled teas and coffees often have added sugars or artificial sweeteners, a definite drawback. I recently weaned myself from sugar-free energy drinks by replacing them with a cup or two of coffee in the morning and iced-tea in the afternoon. Happily, I’m still awake most of the time. 

Vegetable juice can be an exception to the juice rule but again, check the label. Some of them contain a lot of sodium and others, like flavored V-8s, have extra sugar, too.  They do, however, contain a full serving of vegetables and aren’t as likely to cause blood sugar spikes.  

What about alcohol? There is some good news on this front. Believe it or not, drinking alcohol in moderation lowers the risk of heart disease and ischemic stroke by about 30 percent. It can also increase insulin sensitivity and help protect you from dementia. The important part of that is “in moderation.” Generally, that means one drink (a glass of wine or a 12-ounce beer) a day for women and two for men. And no, that does not mean you can save up your week’s worth of alcohol and down it all in one or two frenzied nights. (I’ve been there, done that and got the barf bag).

There are, of course, drawbacks to overcompensating in any area. Too much caffeine can lead to lack of sleep, a jittery feeling and (in my case at least) road rage. Too much water is not good for you, either. The best bet is to listen to your own body and drink accordingly—and put some think in your drink.