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Hydrate Your Body Without Adding Calories

sports-drinksSummer weather in South Hampton Roads leaves many thirsting for something cold to drink.

Sweet tea might sound downright delicious but it’s important to remember that your body needs hydration, not empty calories.  This is especially important for those trying to lose weight and fuel their body with nutritious foods.

“With an endless variety of beverages to choose from, we need to make smart choices when it comes to hydrating right while keeping calories in check,” said Kelly Pritchett, a Registered Dietitian and spokeswoman for the Academy of Nutrition and Dietetics.

Indeed, studies have shown that people who struggle with losing weight or being obese drink more sugar-sweetened beverages than people who maintain a healthy weight. Other research has shown that calorie intake from beverages has more than doubled since the 1960s, mainly due to more people drinking soft drinks, sports drinks and sweet tea.

“According to research, people don’t balance out these extra liquid calories by eating less from food or by increasing physical activity,” Pritchett said. “Over the long run, these additional beverage calories can lead to energy imbalance and weight gain.”

The Academy of Nutrition and Dietetics recommends the following tips to help people stay healthy and hydrated without consuming too many calories:

  • Drink plenty of calorie-free water. Add slices of citrus fruit, strawberries or cucumber to give water some fresh flavor. Making water taste better may help you drink more. Make sure to drink enough water especially if you are playing sports. Drink enough water for your urine to be pale or almost without any color.
  • Limit soda and sugary drinks. More than 35 percent of added sugars in the United States come from soft drinks, according to the Academy. Keep these drinks reserved for special treats. Don’t make them a part of your daily habit. Sports drinks are appropriate for athletes engaged in moderate to high intensity exercise that lasts for more than one hour.
  • Drink milk every day. Not only is milk a great source of calcium, it is nearly 90 percent water.
  • Drink alcohol in moderation. Whether you’re at a barbecue or a baseball game, drink water before you have a beer or a glass of wine. Alcohol can dehydrate the body.

“If you feel thirsty, drink water first and alternate a glass or two of water in between each alcoholic beverage to keep your body hydrated,” Pritchett said.
Women who drink should only have one alcoholic beverage per day. For men, the recommended limit is two.
“Fluids, like food, are essential for our health, but it’s important to remember that not all beverages are treated the same,” Pritchett said.

Source: American Academy of Nutrition and Dietetics news release

+ This summer, make a commitment to living a healthier lifestyle. Learn the latest about nutrition with nutritional analysis, a program offered by the Registered Dietitians at Bon Secours In Motion Physical Therapy and Sports Performance.