It’s hot out there, so quenching your thirst is a top priority as extreme summer temperatures leave the body parched. Ice drinks are fine, but which are the healthiest?
Amid all the emphasis on healthy eating, healthy drinking is also essential, as sugary options can derail a nutritious diet, experts note.
“Healthy drinking is incredibly important,” says registered dietitian Natalie Rizzo, food editor for TODAY.
“Not only does drinking ensure adequate hydration, which is necessary for a healthy life, but it also plays into the amount of calories and sugar a person consumes each day.”
Those calories can really add up, says Beth Kitchin, Ph.D., a registered dietitian in Birmingham, Alabama.
“People are not that aware of the contribution, especially with things like liquids,” Kitchin tells TODAY.com.
But hydration is important to replace the water the body loses when a person sweats, goes to the bathroom or simply breathes, according to the National Institutes of Health.
What is the healthiest drink to drink?
Water is definitely the healthiest drink, says Rizzo.
“The body is made up of 60% water and we need to drink water to live. Water plays a role in basically every single process in the body. You would die without drinking water,” she notes.
“Water is the best hydrator if you want to quench your thirst,” adds Kitchin.
But she finds still water boring and prefers mineral water because the fizz “makes it a bit more jazzy”.
Still and sparkling water are great options. Sparkling water has carbon dioxide in it, which doesn’t affect hydration, Rizzo says, so it’s just a matter of preference.
A squeeze of lemon or lime juice can also improve the taste of water.
What is the healthiest drink besides water?
While plain water is the hydrator no. 1, it should not be the only solution.
Other healthy options include:
Flavored seltzer
It’s just lightly flavored, unsweetened sparkling water, Rizzo says. Just keep in mind that the carbon dioxide in seltzer water makes the drink more acidic, which can have an erosive effect on tooth enamel if you drink it too often, dentists previously told TODAY.com.
Mineral water with a little juice
Kitchin likes to mix sparkling water with a little orange juice to get the flavor, but not drink a big glass of juice. “You don’t want to quench your thirst with orange juice. It’s healthy, but it has a lot of calories and natural sugar,” she says.
Pure 100% fruit juice provides some nutrients but also contributes calories, so it’s best to stick to 8 ounces a day, Rizzo adds.
Coffee and tea
Both drinks come from plants, so they contain phytochemicals—natural plant compounds that may have health benefits, Kitchin says. Rizzo also likes that they contain antioxidants, which can protect the body from free radicals.
Both drinks can be served warm or with ice. Green tea is especially healthy.
The caffeine in coffee won’t dehydrate you, notes Kitchin. Up to 400 milligrams of caffeine per day is safe for most adults, according to the US Food and Drug Administration. That’s four 8-ounce cups of coffee.
Unsweetened black tea and coffee contain fewer calories, but Kitchin is okay with people adding a little sugar and milk, as long as it’s not too much. She is surprised by the intense sweetness of the iced tea served by some restaurants. Her preference is to order it unsweetened with lots of extra lemon and then add some sugar.
“You have to like what you drink,” she says. “I’m very much into the pleasure principle of food.”
milky
It’s a healthy drink because it has protein, vitamins and minerals and contributes to hydration, says Rizzo.
Since milk is mostly water, it can quench your thirst and is very nutrient-dense, so if a person likes it and doesn’t cause weight gain, it’s a good drink, Kitchin says. Some people even think it can keep their appetite under control.
“I have a patient who said that in order to keep her weight down, she would often drink a cup of milk because it filled her up. For him, that cup of milk prevented him from overeating because he found it very, very satisfying,” she notes.
“But would you bring a water bottle filled with milk to the gym? Certainly not.”
Plant milks — like almonds and oat — can also be good moisturizers, but watch out for added sugars, she advises.
Smoothies
For smoothies, it depends on what you put in them, of course, but both experts have their favorite versions.
Rizzo makes a post-workout smoothie that contains Greek yogurt, fruit and soy milk. It’s a great protein-rich recovery drink, she notes.
Kitchin’s daily smoothie includes orange juice, yogurt and lots of fruit.
Is coconut water healthy?
Coconut water contains potassium and some natural sugar from the coconut, so it can be a tasty and healthy substitute for water, says Kitchin.
It has electrolytes that help with hydration, but it also comes with calories, so Rizzo advised drinking it in moderation. Look for the unsweetened kind.
In general, there’s a lot of hype about the health benefits of this trendy drink, but little substantial evidence to support these claims, Kitchin adds.
What drinks should I avoid?
The two main categories include:
Regular soda
“It’s basically just a can of sugar with no other nutritional value,” warns Rizzo.
A 12-ounce can of cola has 39 grams of added sugar, a “huge amount” given that a person should consume no more than 50 grams of added sugar per day, she says.
If you really like the taste of soda, go for the diet variety to get the taste without the sugar or unwanted calories, Rizzo advises. Or look for healthy soda alternatives.
Alcoholic beverages
Some people swear by beer as a thirst quencher. But beer and other alcoholic beverages are diuretics, meaning they make you urinate more often and dehydrate you, Rizzo says.
“Even though you may think they’re quenching your thirst, it’s all in your head. Feel free to enjoy a beer here and there, but don’t fool yourself into thinking it’s helping with hydration,” she notes.
“The message with alcohol is less is better,” Kitchin adds.
#healthiest #drinks #drink #nutritionists
Image Source : www.today.com
