Infused Water
We all love a cold refreshing drink after physical activity, with a meal, or as a snack. Soda, sweet tea, energy drinks, and/or other sugary drinks taste great, but contain a lot of calories and no nutrients. What you drink has a huge impact on your health. Have you ever thought about how much sugar you drink daily?
Depending on the container size of beverage you consume, you may be getting more than you think:
- 20 oz. soda contains 17 teaspoons of sugar
- 16 oz. Iced Mocha contains 14 teaspoons of sugar
- 16 oz. Apple Juice contains 13 teaspoons of sugar
- 20 oz. Sports Drink contains 12 teaspoons of sugar
- Water contains 0 teaspoons of sugar
Looking at the statistics listed above, you can see how easy it is for Americans to consume 400-600 more calories per day than we did 20 years ago. Drinking just one 12-ounce soda per day adds about 55,000 additional calories per year. Yikes!
If that number scares you, you might want to consider overhauling your beverage choices. “Water First for Thirst” is a statewide campaign for Ohioans to understand why water should be the first beverage of choice.
Why Water?
– Every serving of sugary drinks a child consumes increases his or her chances of becoming overweight or obese by about 60%.
– Adults who consume one or more sugary soft drinks a day are at 25% greater risk of developing Type II diabetes and becoming overweight.
– Drinking water instead of sugary drinks can help reduce cavities and tooth decay.
– Drinking water can boost metabolism and makes you feel fuller longer.
– Drinking water can help reduce blood pressure and cholesterol levels.
– Water helps keep your body temperature normal.
– Water loosens and cushions joints.
– Water protects your spinal cord and other sensitive tissues.
– Water gets rid of waste through urination, perspiration, and bowel movements.
How can you make the switch?
- Serve water with meals. Add fresh fruit, veggies, or mint leaves for a refreshing taste (called infused water).
- Choose a small size and request that your drinks are made with fat-free milk, soymilk or almond milk at the coffee shop.
- Make sure cold water is readily available, rather than soda or sugary drinks.
- Keep a water bottle with you to refill throughout the day.
- Add a splash of 100% fruit juice to sparkling water to make a tasty drink.
Next time you pour yourself a drink; do not pour on the pounds! If you drink juice, add some water or seltzer to cut calories and sugars. Skip sports or energy drinks and choose water. This will quench your thirst. Read labels and menu boards to learn how many calories and sugars are in your favorite drinks.
Written by: Beth Stefura, Ohio State University Extension, Family & Consumer Sciences, stefura.2@osu.edu.
Reviewed by: Donna Green, Ohio State University Extension, Family & Consumer Sciences. green.308@osu,.edu
References:
http://www.cdc.gov/healthywater/drinking/nutrition/index.html
http://www.thriveslc.org/uploads/8/8/6/9/88692460/wfft_website_feature_-_final.pdf
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