Beverage Choices to Stay Hydrated Without Added Sugar

Grocery store aisles are lined with a large variety of bottled beverages. Water, sports drinks, soda, juice, and tea are just some of the options. The number of options can be overwhelming, leaving some consumers with many questions. Which beverage is the best choice? How much should I drink in a day? What can I drink to best support my health? While some beverages are healthful, be aware that others have a significant amount of added sugars and little nutritional value. Let us explore some of the choices on the market, starting with the basics - water.

How much water should the average person drink in a day to stay hydrated? While it seems like a simple question, the answer is quite complex because it may be different for everyone. Men need 12½ cups of water and women need about 9 cups daily (Gordon, 2019). However, many may need to increase their water intake after strenuous exercise, in warmer weather, when pregnant or breastfeeding, and with certain health conditions. Check with your doctor or registered dietitian to determine how much water intake you need.

Why is it so important to drink water and stay hydrated? For starters, water makes up between 50 and 70% of the human body (Mayo Clinic, 2020). Water carries nutrients and oxygen to cells, aids in digestion, prevents constipation, normalizes blood pressure, stabilizes heartbeat, protects organs and tissues, and regulates body temperature (Harvard Health Publishing, 2020). Drinking water also prevents dehydration, which leads to weakness, low blood pressure, dizziness, and confusion. If you notice any of these symptoms, consult your physician, and you may need to increase your fluid intake.

The average American gets about 3.18 liters or about 13 cups of water a day from beverages and food combined (Kant et al., 2009). Specifically, 33% comes from plain water, 48% from beverages other than water, and 18% from food. Water is an essential nutrient and should be the first beverage choice. However, since almost half of fluid consumption comes from beverages other than water, it is important to make healthful beverage choices.

Sugar-sweetened beverages (SSB) are the leading source of added sugars in all food products (Centers for Disease Control and Prevention [CDC], 2021). Most Americans should limit added sugars to less than 10% of their calories per day. For a person eating 2,000 calories a day, this would mean having no more than 200 calories from added sugars. This is equal to 50 grams or about 4 tablespoons of sugar in a day (U.S. Department of Agriculture and U.S. Department of Health and Human Services, 2020). SSBs include soda, fruit drinks, sports drinks, energy drinks, and sweet tea. In fact, 63% of youths and 49% of adults drink at least one SSB daily, contributing 143 calories daily in youths' and 145 calories daily in adults' diets. Drinking these beverages regularly may lead to weight gain, type 2 diabetes, heart disease, kidney disease, and tooth decay (Pereira, 2014).

If SSBs do not promote a healthy lifestyle, what are the best bottled beverages to purchase? The simple answer is water. But if you crave variety, consider these two healthier beverage swaps.

1. Swap soda with sparkling water. The average 12-ounce can of soda includes 150 calories and 39 grams of added sugars, almost 10 teaspoons of sugar (CDC, 2021). Skip the calories and sugar, and grab flavored sparkling water instead. This drink option has zero calories and zero sugar, but the carbonation and flavor remain.
2. Swap sweet tea for unsweetened tea. While sweet tea is a common picnic or barbecue beverage, it may provide more sugar than you realize. A typical 12-ounce bottle of sweet tea contains 110 calories and 27 grams of sugar (CDC, 2021). This is close to the amount of sugar in soda. In contrast, a 12-ounce bottle of unsweetened tea has zero calories and zero sugar. If unsweetened tea does not have the taste you are looking for, try flavored unsweetened teas or add a small amount of sweetener for a slight touch of sweetness.

Grocery store shelves are filled with bottled beverages for the consumer to choose from. Be sure to check out the nutrition labels to see what they contain. Enjoy water and other nutritious drink options and, most importantly, stay hydrated.

References

Centers for Disease Control and Prevention. (2021, March 11). Get the facts: Sugar-sweetened beverages and consumption.

Gordon, B. (2019). How much water do you need? American Academy of Nutrition and Dietetics.

Harvard Health Publishing. (2020, March 25). How much water should you drink?

Kant, A. K., Graubard, B. I.,& Atchison, E. A. (2009). Intakes of plain water, moisture in foods and beverages, and total water in the adult US population—nutritional, Meal pattern, and body weight correlates: National health and Nutrition examination surveys 1999–2006. The American Journal of Clinical Nutrition.

Mayo Clinic. (2020). Water: How much should you drink every day?

Pereira, M. A. (2014, November 3). Sugar-Sweetened and Artificially-sweetened beverages in relation to obesity risk. OUP Academic.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (December 2020). Dietary Guidelines for Americans, 2020-2025. (9th ed.).