Why should you drink water?

• Water can help you lose or maintain your weight. Choosing to drink water instead of sodas, juices and other high-calorie drinks will lower your daily calorie intake and help you control your body weight.
• Water helps get rid of waste in your body through sweat, urination and bowel movements.
• Water prevents dehydration. Dehydration occurs when your body loses more fluids than it takes in. When this happens, you can’t function at peak level. Drinking coffee and soda instead of water can cause dehydration. Symptoms include weakness, confusion, tiredness, dizziness and thirst.
• Water is the most important nutrient for active people. When you exercise, you sweat, and when you sweat you lose water and minerals – so it’s important to replace the water you lose from sweating.
• Water protects joint movement, the spinal cord and other sensitive tissues. Water is incorporated into every organ in your body.

Generally, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you’re concerned about fluid intake or have health issues, check with your doctor or a registered dietitian to determine the amount of water that’s right for you.

Why not hydrate with any liquid?

• Soda, sports drinks chocolate milk and juice add lots of calories without adding any nutritional value. This can make it difficult to maintain a healthy body weight.
• Drinking sugary beverages may lead to higher risk of developing type 2 diabetes.
• Many sodas contain caffeine, which kids don’t need. Energy drinks are NOT sports drinks and should never replace water during exercise.

What is a sugar-sweetened beverage?

Sugar-sweetened beverages include all drinks with added caloric sweeteners. Examples include:

• Sodas
• Fruit drinks and juices
• Sport drinks
• Energy drinks
• Flavored milks, such as chocolate or strawberry
• Sweetened tea and coffee drinks
• Rice drinks and horchata
• Cane sugar – sweetened beverages

Sweeteners go by many different names and are not always obvious on the ingredient list. Some common caloric sweeteners are:

• High-fructose corn syrup
• Fructose
• Fruit juice concentrates
• Honey
• Sugar
• Syrup
• Corn syrup
• Sucrose
• Dextrose

Smart Beverage Choices

• Choose water or low-calorie beverages instead of sugar-sweetened or artificially sweetened beverages.
• Always carry a water bottle with you and refill it throughout the day.
• Don’t stock the fridge with sugar-sweetened beverages. Instead, keep a jug or bottle of cold water in the fridge.
• Serve water – and water only – with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber or watermelon.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go small. Some companies sell 8-ounce cans and bottles of soda, which contain about 100 calories each.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.

How much sugar is in my soda?

On the nutrition label, check the “sugar” number (grams) per serving. Divide that number by 4 to know how many teaspoons of sugar are in one serving. (Remember, a bottled beverage may contain two or more servings.)

For example: One 12-ounce can of original Coca-Cola has 39 grams of sugar. 39 divided by 4 ≈ 10 teaspoons of sugar in one can.