Hydration & Beverage Options: Get Up And Do Something

Hydration

Water is an essential component of all body tissues, and has a role in many body functions, which explains in part why it’s important for you to stay adequately hydrated. Unlike camels, humans don’t really have a lot of extra storage for water, and fluids that are lost every 24 hours must be replaced to maintain healthy body functioning. While individual fluid requirements can vary, most guidelines recommend eight glasses of water per day. Relying solely on thirst cues to signal when you need your next beverage isn’t always the best idea, especially for heavily exercising athletes, older adults, and ill individuals who may have a diminished thirst sensation and not realize that their bodies need fluids. The best idea is to drink fluids throughout the day to make sure that your body stays adequately hydrated, so you don’t put yourself at risk for dehydration.

Beverage Options

• Water is an excellent calorie-free hydration option! In fact, approximately 66% of your body is composed of water. Most guidelines recommend that the average person drink at least eight 8 oz glasses of water daily.

Flavored Water There are many different flavored water products on the market. Many are sweetened with one of the newest artificial sweeteners, Splenda^{^®}. Since artificial sweeteners usually add no extra calories or sugar, these drinks do not have any more sugar or calories than regular water. There is usually extra sodium added however to preserve freshness and contribute to flavor.

Milk, especially low-fat or non-fat, is an excellent beverage to include in your daily diet. Milk is rich in calcium, Vitamin A, Vitamin D, phosphorus and zinc. The USDA food guide pyramid recommends that the majority of people try to consume at least 3 milk products daily, lactose-intolerant individuals should try to make appropriate calcium-rich substitutions.

Non-fat 1%-Non-fat and 1% milk are excellent choices because the products have very little fat content, but are still packed with all the vitamins and minerals of the higher-fat milk products.
2% 2% milk is lower in fat than whole milk and still has some of the rich taste that many whole milk drinkers prefer. This is a good option for people who have a low-fat diet and can afford a few extra calories.
Whole Milk Whole milk has the highest fat content of all the milk products, children under age two should drink whole milk, unless directed otherwise by a pediatrician. At two years and older children can then be switched to a lower-fat milk product, such as 2%, 1% or non-fat milk.
Chocolate Milk It is really important to look at the label of chocolate milk products. Many manufactured chocolate milk products are made with higher fat milks, such as whole and contain a whole lot of added sugar in the form of syrup and/or other additives. You can probably make your own chocolate milk with a low-fat chocolate syrup or powder for fewer calories, while still enjoying the rich chocolate taste.
Yogurt Smoothies Yogurt smoothie drinks are a popular option in the grocery store. The calorie and nutrient content varies depending on the brand. Most yogurt drinks, however are a reasonable and calcium-rich snack option. Just be sure to look at the label if you are watching calories because many drinks contain more calories than simply eating a serving of low-fat yogurt.

Juice There are many types of juice and fruit beverages on the market. Many fruit beverages, however have lots of added sugar, and only contain 10% ‘real’ fruit juice. In order to reduce the amount of added sugars, look for juices that contain 100% fruit juice. If the beverage is advertised as a punch or an ‘ade’, such as lemonade, it probably doesn’t contain 100% fruit juice. Just remember to drink juice moderately, as it does add a lot of extra calories and can be filling to young children who have smaller stomachs. The American Academy of Pediatrics recommends that children between the ages of 1-6 should only drink about 4-6 oz (1/2 cup) daily and older children should limit juice consumption to 8-12 oz (1-1.5 cups) daily. Eating whole fruits is always preferable to drinking juice because whole fruit contain more fiber, and nutrients than juice.

Coffee/Tea Many people use coffee and tea to jump-start their days, and for good reason as both beverages contain caffeine, which acts as a stimulant providing that little extra perk. Caffeine can also act as a diuretic, although the water in the beverage usually balances out the diuretic effects. While researchers have found that excessive amounts of caffeine can result in some negative physical symptoms such as shakiness, headaches, and insomnia, average consumption of 2 to 3 cups per day poses no health risk.

Soda A popular beverage choice, moderation is key when factoring soda consumption into the diet. Those that are watching their weight may want to consider diet sodas, as they contain artificial sweeteners and save on calories. Even if you are not watching your weight, limiting soda consumption is important because generally sodas do not contribute valuable nutrients like other beverages such as milk or 100% fruit juice.

Sports Drinks Sports drinks contain the carbohydrates and electrolytes that athletes often need to replenish after a strenuous workout. While these beverages are mass-marketed to the general public, most active people, who workout for 30 minutes to an hour daily do not necessarily need these beverages to enhance athletic performance. Individuals that complete strenuous workouts that are over an hour long, however may benefit specifically from consuming sports beverages as a rehydration agent.