Wellness Wednesday: What are you drinking?
Say no to high sugar, high caffeinated, and high sodium drinks!
Caffeine stays in your system for four to six hours, energy drinks and sodas contain caffeine, but
can have up to hundreds of empty calories with potentially dangerous artificial sweeteners.
Hydration Station
Your body needs water to function properly, just as it needs
vitamins and minerals. We are constantly losing water every
day when we breathe, sweat and use the restroom.
-Water is found in food and beverages, and they combine to
hydrate the body.
-During athletic performances, hydration is essential, as you
could end up light headed and thirsty causing your muscles
to become fatigued and cramp. Dehydration can become dangerous. It can cause confusion,
dizziness and fainting spells.
-Consuming the recommended 8 cups of water a day can have numerous benefits for your health.
This includes energizing your muscles, keeping your skin looking healthy and young, maintaining
healthy kidneys and helps cut back on some calories throughout the day.
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TEN TIPS TO DRINK MORE WATER
Put water by your bedside table
Keep only water bottles in the refrigerator (not soda, juice, etc.)
Reward yourself for drinking 8-12 cups of water a day
Drink a full glass of water before you start your day
Drink out of your favorite cup and add a straw
Do small exercises to get your heart rate up to make you more thirsty
Log your water to keep you on track
Put fresh fruit in your water too add flavor
Drink a full cup of water before, after, and during each meal
If you think you are hungry, drink water before you start eating to make sure you are not
"bored eating"
Drink More...
Black Coffee: Only contains about 5 calories, while coffee
with sweeteners and creams can hold several hundred
calories. If you must have cream, choose nonfat or sugarfree options. The oils in coffee may help protect against
breast cancer.
Tea: Green tea can relieve ailments from indigestion all the
way to protecting against osteoporosis. Green tea can help
reduce the risk of cancer, heart disease, and cavities. It
contains a high amount of flavonoids and polyphenols, which
are natural antioxidants that protect cells from carcinogens
(cancer-causing substances). Tea has natural substances
that can protect against coronary heart disease, liver
disease, high cholesterol and diabetes.
Water with fresh fruit: If you don't love the taste of water, try adding some fresh fruit to your cup
to add taste. This adds antioxidants from the fruit that can help protect your body against harmful
substances. They can also lower your chances of developing cancer, regulate your pH, re-hydrate
you, improve your immune system, and flush toxins from your body to release certain waste
products from the kidneys.
Iced Tea: Replenishes the body's fluid levels, and is one of the best sources of hydration as you
are increasing the intake of essential nutrients and compounds.
Red Wine: Drinking 5 oz. of red wine a day can protect the body against Alzheimer's Disease and
lower the risk of heart disease and stroke.
Stay Away From...
Energy drinks or 5 hour energy: The high amounts of caffeine can increase your heart rate,
which can increase the risk of stroke and heart disease. Over-consumption can also lead to
nervousness, irritability, headaches, nausea, sleepiness, and has been associated with birth
defects in pregnancies.
Soda: Increases the risk of developing type 2 diabetes, heart attack, and osteoporosis.
Sweet tea: Just like soda, this high sugar drink can increase weight and increase your risk of
developing diabetes and other chronic health conditions.
Blended Starbucks drinks: A caramel frappuccino with 81 grams of sugar is equivalent to a Kit
Kat bar, 4 everlasting Gobstoppers, and a bag of m&m's. The high amount of sugar can block the
pathway for vitamin C to boost your immune system. It also inhibits the absorption of calcium and
magnesium, as well as promotes addiction.
Alcohol: Drinking too much alcohol increases risk of high blood pressure, liver damage, obesity
and certain cancers. It can affect the way that the brain works, which can lead to changes in mood
and behavior. Alcohol can cause the pancreas to produce toxic substances that can lead to a
dangerous inflammation and swelling, irregular heart beat, and a weakened immune system.
Gatorade: Is extremely high in sugar and unhealthy to consume that much sugar from one drink in
a single sitting. Gatorade is beneficial to someone who just had a very intense workout because it
contains high amounts of electrolytes that can help the body replenish fluids lost. But, if you aren't
losing a lot of fluids through sweat, it is best just to stick to water to hydrate yourself.
Sources: mayoclinic.org niaaa.nih.gov fitnessmagazine.com livestrong.com
healthyeating.sfgate.com hsph.harvard.edu functionwellmedicine.com On Target Living by Chris Johnson
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