Rethink Your Drink
Although your best choice of beverage is water, you may enjoy a cup of
coffee, a glass of wine or fruit juice in your daily regime. Some beverages,
like coffee and tea, have virtually no calories, however can be harmful if
consumed in excess.
Other beverages provide too many calories, sugars, artificial sweeteners
and other toxins that can deter cognitive performance and physical health
and fitness, such as fruit juices, energy drinks and alcohol.
Water & Hydration
Water is necessary for good health, energy, fitness, and more. For you to
be successful with this program, or anytime you want to improve physical
or cognitive performance, hydration is a key component. More than half
the weight of the human body is water and is necessary for digestion,
eliminating wastes and regulating body temperature.
All cell processes, organ functions and body fluids, including digestive
juices, blood, urine, lymph and perspiration depend on it. Water also helps
to avert overeating by keeping the stomach feeling full and satisfied
between meals.
The best way to avoid dehydration is to drink enough fluids to offset fluid
loss. Lack of water can lead to dehydration. Even mild dehydration—as
little as a 1% to 2% loss of your body weight—can sap your energy and
make you tired. Dehydration poses a particular health risk not only for the
physically active but also for the very young and the very old.
Signs and symptoms of dehydration include:
– Excessive thirst
– Little or no urination
– Fatigue
– Muscle weakness
– Headache
– Dizziness
– Dry mouth
– Light-headedness
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Thirst is not an adequate indicator of dehydration. By the time you feel
thirsty you may already be dehydrated. And you can quench your thirst
before the body's fluid replacement requirements are met.
We recommend that you start drinking before you feel thirsty and keep
drinking even after your thirst is quenched. Plain filtered water, which is
easily absorbed by the body, not only is perfectly adequate, but also is the
best beverage to drink.
Drinking the recommended amount of water can seem like a challenge at
first and you may have to make more than a dozen trips to the restroom-especially during week one-- but stick with it!
Carrying a container makes it more convenient to consume water
throughout the day in your car, at your desk or when you are working out.
Your body will adapt to accommodate the increased water consumption.
After several weeks, you will find that you actually thirst for more and
more water, and the amounts recommended are easily reached.
Sports Drinks
If you’re an athlete, fitness enthusiast, or participate in a lot of recreational
activities understanding the facts on what sports drinks have to offer you
can make the best choice of when to use them.
Drinking sports drinks have nutrients and calories that can effect change in
the body and understanding the different types of sports drinks can help.
Choosing the best drink is dependent upon your lifestyle, activity and goals
such as--weight loss, build muscle mass or electrolyte replacement. Keep
in mind that sports drinks add extra calories to your diet.
It’s important to be conscious of the number of calories, macronutrients and
ingredients in each drink and you should adjust intake accordingly. The
following list and description will help you make a decision right for you:
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 Protein Drinks: This is a protein based, ready to drink liquid. There
are about 30-40 grams of protein with a small amount of
carbohydrates. These are designed for people whose diet is made
up mainly of proteins and minimal carbohydrates.
 Thermogenic: These are for weight loss in that they are light on
carbohydrates and proteins and have an herbal base. They contain
an ephedra and caffeine mixture to give you energy and raise your
metabolism.
 Isotonic Drinks: These drinks are the most popular and are
designed for fluid and electrolyte replacement. They are lighter on
carbohydrates and are great for people who participate in athletic
events or intense exercise programs.
 Pure Carbohydrate Replacement Drinks: These are designed to
support longer, more intense exercise durations such as triathlons or
marathons. They contain a mixture of sugars that have different
absorption rates, thus providing energy over a longer period of time.
These have higher calories, 200-210, due to the higher sugar
content.
 Weight Gain Drinks: People who want to build muscle mass or gain
weight will drink these in addition to a balanced diet high in calories.
They tend to have about 400 calories and contain both protein and
carbohydrates.
Fruit Juices
Like fruit, fruit juices, provide a good source of vitamins, minerals and
phytochemicals. So what's so bad about using them as beverages? If you
choose all-natural, 100% juice and practice strict portion control, it can be
factored into your diet.
Most people end up consuming an eight to twelve ounce glass in one
sitting, which can add up to 150 to 200 calories, depending on the type of
juice.
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If you enjoy juice, you would simply substitute a fruit serving for a few
ounces of juice, (see below for specific servings sizes). Remember that
juices also lack the fiber that fruit offers and more sugar, which will provide
you with less satiety. This can be significant for someone following a fat
loss program.
What to look for: Although all juice products contain water, most juice
drinks also have added sugars, such as high-fructose corn syrup. If it
says 100% juice, then there shouldn't be other added sugars, but check the
ingredient list to make sure. Products that are minimally processed a better
choice as the nutrients are better preserved.
When selecting a fruit juice, note that the less sugar a beverage has, the
more you can drink and the less calories it will have. Here are some
approximate serving sizes:
 1/3 cup cranberry cocktail = 1 cup of fresh fruit juice
 1/3 cup of the following: cranberry cocktail, grape, fruit juice blends
(100% juice), prune juice
 1/2 cup of the following: apple juice, cider, grapefruit juice, orange
juice, pineapple juice.
 1 cup of the following: reduced calorie cranberry or other fruit juice
beverage.
Sodas
Are you a soda junkie? Do you down 3-4 diet sodas every day? You are
probably not aware that sodas provide absolutely no nutritional value other
than calories. They contain nothing but sugar, and sometimes even
caffeine. Although they are calorie-free, diet sodas are not much better.
Both regular and diet sodas contain phosphorous, a mineral that is
important for bone formation when balanced properly with calcium. The
normal balance of calcium to phosphorous should be 1:1, and this is readily
obtained from dairy products.
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Frequent consumption of soda skews the calcium to phosphorous ratio,
which causes calcium to leach from the bones, setting you up for
osteoporosis later in life.
Sugar-free sparkling waters are actually an acceptable substitute for sodas
as they do not contain phosphorous or caffeine. Regular sodas and diet
sodas should be mostly avoid or used only in moderation.
Calorie-free Beverages
Thanks to aspartame and sucralose, many non-carbonated, calorie-free
beverages are available on the market. These beverages are a better
choice than diet sodas as they lack phosphorous, however they still have
some downside.
Some people begin to show a drastic increase in cravings for sweeter
foods when they consume artificial sweeteners on a regular basis so don’t
rely on them too heavily. You may want to try diluting them with half water
or sparkling water.
Upside is these beverages are made from water and lack caffeine so you
can use these beverages towards your daily fluid requirements if you
choose.
A healthier choice is a beverage with stevia, a natural sweetener which can
be used instead of artificial sweeteners in your beverages. Many beverage
companies are starting to use stevia in their low-calorie beverages instead
of the artificial sweeteners.
Alcohol
You have probably heard positive and negative things about drinking
alcohol. Research suggests that a moderate amount of alcohol can help
increase HDL cholesterol (the good cholesterol) and protect against heart
disease.
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Rethink Your Drink
Yet other studies show that amounts even slightly higher than moderation
can lead to certain types of cancer, liver disease and yes, heart disease.
So moderation is key.
This means no more than 2 drinks per day for men, and one drink per day
for women (women tend to metabolize alcohol slower than men).
Keep in mind that alcohol is packed with calories, and frequent
consumption can deter weight loss. Since alcohol is a fermentation product
of carbohydrates, sugar and starches, it can be very fattening.
It provides 7 calories for every gram, compared to 4 calories per gram of
carbs and proteins and 9 calories per gram for fat. Here are some general
averages:
 A six pack of beer on a hot summer day supplies 900 calories
 A 5-ounce glass of wine is about 100 calories
 A shot of vodka is about 100 calories
Additionally, alcohol may also stimulate your appetite and cause you to eat
more during a meal. It is best to save alcohol for special occasions or limit it
to less than 3-4 drinks per week.
Is Red Wine heart healthy?
There isn't a conclusive answer. Recent research suggests that a
moderate amount may help lower the risk of heart diseases. But there are
quite a few other factors that can impact your health at the same time.
If you combine it with other healthy lifestyle habits--exercise, eating healthy,
not smoking--it certainly can't hurt!
What is Considered One Drink?
A standard drink in the U.S. is .5 oz. or 15 grams of alcohol. This is
equivalent to:
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 5 oz. of wine
 12 oz. Beer
 1.5 oz. of 80-proof distilled spirits (whisky, vodka, gin, scotch, rum or
brandy)
Alcohol Exchanges
If you choose to drink, use these exchanges in your meal plan. Alcohol is
metabolized as a fat, so this is why fat exchanges are used.




1 lite beer
2 fat servings
5 oz. glass wine
2 fat servings
1 regular beer
1 carb, 2 fat servings
1 oz. distilled spirits
2 fat servings
Caffeine
Caffeine is useful in giving you the extra energy you need to get you going
in the morning or to push harder during a workout. It also raises your
metabolic rate that can help you lose weight.
However, you should limit how much caffeine you consume since it can
increase blood pressure, anxiety and insomnia.
Caffeine acts as a diuretic, which means it increases urine output and leads
to dehydration. By the way, one cup of coffee does not equal a venti sized
latte from Starbucks, it means a 6 oz. cup.
Also, it’s important to pay attention to what you put in your coffee...those
flavored creamers contain fats, sugars and up to 50 calories in one
tablespoon.
Specialty coffees are extremely popular, but can be loaded with fat and
calories. If you have to have your morning latte, stick to a non-fat latte and
make sure you count it as a dairy serving.
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A small latte should provide close to 8 oz. of non-fat milk, but ask the
server to be certain. There is also super-skim milk, which is thickened skim
milk and tastes like whole milk. Fat-free half and half and flavored creamers
in moderate amounts are also acceptable.
Beverages that normally contain caffeine include coffee and coffee drinks,
tea, sodas, energy drinks and hot chocolate. Most of these beverages
come in a decaffeinated form if you choose to cut back or eliminate caffeine
in your diet.
Delicious Healthy Drinks
The key is to use water as your primary source of fluid, and use other
beverages in moderation.
It only takes a second to turn a plain jug of water into something much
more exciting. Chuck in a few handfuls of ice then try any one of these
simple things:
• Add a few slices of fresh lemon or lime.
• Quarter an orange, squeeze in all of the juice, then toss in the
squeezed quarters for color and extra flavor.
• Mash up a handful of strawberries or raspberries with a fork then add
to the jug and stir through.
• Scrunch a handful of fresh mint in your hands to get the flavor going
then add that to the jug with a squeeze of lemon or lime juice. If
you’re feeling a bit adventurous, add a few slices of cucumber too. It
might sound strange, but it is seriously refreshing.
• To make cucumber water, cut up a cucumber into small chunks,
cover in the amount of water you want to drink and let it soak in the
fridge overnight. In the morning, strain the mixture and discard the
chunks. Mint makes the drink even more cooling and refreshing.
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Rethink Your Drink
Here are some tips to keep from "running dry."
 Drink at least half your body weight in ounces daily. If you weigh 200
lbs then you should consume 100 oz of water.
 Avoid drinks with caffeine or alcohol which are thought to have a
dehydrating effect.
 Minimize carbonated drinks which tend to make you feel full, making
it difficult to drink enough.
 Drink water before exercise. Two hours before exercise, drink at
least 16 ounces; one hour before exercise, drink at least 8 ounces.
 During exercise, grab a drink at least every 15-20 minutes. Cold
drinks are absorbed most rapidly.
 After exercise, drink at least 16 ounces.
 If you exercise vigorously for less than one hour, or moderately for
less than two hours, water is all you need. Add a squeeze of lime or
a splash of juice for variety.
 If you exercise strenuously for more than one hour, or moderately for
more than two hours, you can benefit from a sports drink. Be sure
the carbohydrate content doesn't exceed eight percent by weight.
More than that will slow absorption and may cause stomach cramps.
 Never restrict fluids during exercise.
 Always make fluids a part of your exercise routine.
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