Fluid Foundations
Buying Guide
May I take you order? Or, are you too confused by all of the beverage choices that are not available
to you? If so, you might find our Liquid Solutions: Buying Guide a great companion. Please read
below to find general information as well as specific brand names that contain healthy ingredients.
WATER
• The Environmental Protection Agency (EPA) maintains that tap water in the United States is
actually safer and more controlled than bottled water.
• Bottled water is often filtered and treated to enhance flavor. Consider a home filtration device
if you don’t already have one.
• If you prefer bottled water, choose a glass bottle when possible to minimize the environmental
and contamination concerns with plastic.
• Carbonated, seltzers or sparkling waters are great options if you prefer bubbles.
• Flavored waters are flavored with different ingredients. Choose non-caloric varieties with
flavor essences.
Brand suggestions: La Croix, Pellegrino, Perrier, Poland Springs, Polar, Voss
JUICE
• Look for 100% juice or “no sugar added” terminology on the food label
• Avoid cocktails, ades or beverages as they often contain added sweeteners
• Limit your overall quantity as ½ cup of juice contains approximately 60 calories and these
calories can accumulate and impact your weight.
• Dilute 100% juice with still or sparkling water to stretch your calories and pleasure.
Brand suggestions: Bionaturae, Bolthouse, Eden, Florida’s Natural Orange, Hansen’s Blasters,
Juicy Juice, Lakewood, Langers 100%, Minute Maid 100% Juice Boxes (not lemonade), Minute Maid
Pure Squeezed Orange Juice, Mountain Sun, Motts 100%, Naked, Northland 100%, Ocean Spray
100%, Ocean Spray Sparkling, Odwalla, POM, Polar Fruit A-Peel Spritzer, RW Knudson, Santa Cruz,
Sunsweet Prune Juice & Plum Smart, Tropicana Orange, Walnut Acres, Welches 100%
MILK
• Choose organic or hormone-free, antibiotic-free brands
• Non-fat/skim or low-fat options contain less saturated fat, cholesterol and calories
• Limit your overall quantity as 1 cup of skim milk contains 90 calories. Excess dairy
consumption is correlated with risk of prostate cancer in men. (Source: The Cancer Project,
Milk Consumption and Prostate Cancer by Neal Barnard, MD; Prostate Cancer Risk Factors
from Prostate Cancer Foundation)
Brand suggestions: Horizon Organic, Organic Cow of Vermont, Organic Valley Family Farms,
Stonyfield Farms
DAIRY ALTERNATIVES
• Choose lactose-free or dairy-free options if you are lactose intolerant (almond, rice, soy, oat
beverages)
• Choose dairy-free options if you have a dairy allergy
• Soy continues to be a controversial topic. Soy is a top allergen in the United States and many
people have difficulty digesting soy, yet, it has also been shown to have potential health
benefits such as lowering cholesterol. If you tolerate and enjoy soy, choose organic or nongenetically modified (non-GMO) sources in whole food form instead of highly processed foods
containing isolated soy protein.
Brand suggestions: Earth Balance Soy, Edensoy Rice & Soy, Lactaid, Meyenberg Goat, O.N.E
Coconut water, Organic Valley Soy; Pacific Almond, Oat & Rice; Pure Harvest Oat, Rice Dream, Silk
Soy, Vitasoy Soy & Oat
NATURAL SODAS
• Make your own by combining 100% fruit juice with sparkling or seltzer water
• Choose real fruit juice sweetened over sugar sweetened
• Stevia is an herbal sweetener derived from a plant. It imparts a sweet flavor without calories
but is generally regarded as safe and a good choice for people with diabetes or glucose
intolerance.
Brand suggestions: Blue Sky Organic, Izze, Steaz, Switch
SPORTS BEVERAGES
• Sports beverages are most beneficial for trained athletes who exercise for more than 60
minutes at a time
• Studies do show that when people rehydrate with a carbohydrate solution within 45 minutes of
completing exercise that they build muscle and burn fat more efficiently
• Practice your hydration routine (type of beverage, quantity of beverage and timing of
beverage) while training before you compete in an event
• You can create your own 6% carbohydrate solution by diluting 100% fruit juice with an equal
amount of water
• Recipe for homemade sports beverage – combine:
¼ cup sugar
¼ teaspoon salt
¼ cup hot water
¼ cup orange juice
2 tablespoons lemon juice
3 ½ cups cold water
Yield: 1 quart
Nutrition information per cup: 50 calories, 12 grams carbohydrate, 110 milligrams sodium
Brand suggestions: Golazo, Kul Fuel, Recharge by RW Knudsen
Summary
Tap water, albeit filtered for improved flavor and appearance, is a safe and preferred choice for
maintaining hydration. Yet, water can get boring and leave us yearning for other options that excite
our tastebuds. Balance your fluid needs with the suggestions provided here to achieve the generally
accepted suggestion of consuming 6 to 8 cups of fluid per day.
For more information contact us at [email protected]