Warm-weather thirst quenchers that won't tip the scales

When water just doesn’t have that thirst appeal, you may be tempted to reach for a soda, a juice blend, or an energy drink. But these beverages may not be as good for you as water.    

“When it comes to energy drinks, the biggest concern is that those products are loaded with sugar and caffeine,” says registered dietitian Dawn Gray of Salem Hospital. “They are not the best source for hydration.”

What’s hiding in that great taste?
High-sugar drinks such as regular sodas, juice blends, and energy drinks also contain a lot of calories, which can cause weight gain. Doctors at the Children’s Hospital in Boston found that sugary drinks are a big source of weight gain for teens. Results from a recent study at the Children’s Hospital showed that teenagers who replaced soda and juice with calorie-free beverages lost about a pound a month over a six-month period.

The study was focused on teens, but it does raise a red flag for anyone who consumes these beverages. “Excess calories in any form can lead to weight gain over time,” explains Gray.

Energy drinks can also cause irritability, loss of concentration, and an inability to sleep.

Thirsting for water alternatives?
When you’re craving a thirst-quenching drink, try to look beyond sodas and energy drinks. “Just look for a low-calorie drink that you’re also going to enjoy,” says Gray.

You may have more choices than you think. A cup of low-fat milk provides energy, protein, calcium, and vitamin D, as well as hydration. Fruits and vegetables are a good source of vitamins and minerals and contain a lot of water, as well.

You can also add your own ingredients to water to give it some flavor. Try these alternatives:

• Squeeze a slice of lemon or lime into chilled water.
• Swirl in a sprig of fresh mint.
• Add a splash of 100% juice (with no sugar added).
• Brew a bag of herbal tea to have iced or hot.

Dawn Gray has another suggestion. “Put a squeeze of lemon in water, add Splenda®, and ice. That makes a delicious lemonade. It’s calorie-free, and it’s tasty!”

  Print this recipe: Cran-Raspberry Cooler