Stay Hydrated the Healthy Way

Keeping cool and staying hydrated are important in the summertime, but before you reach for your next beverage, you may want to think about what you drink. People who consume sugary and high-calorie drinks may be putting their health at risk.

Most people try to reduce their calorie intake by focusing on food, but another way to avoid weight gain is to watch what you drink. You may not realize how many calories beverages can contribute to your daily intake. These calories can add up and cause major health issues like obesity, heart disease and diabetes.

Here are four beverages that are the most common culprits when it comes to your health.

Soft drinks

250-300 calories for 20 ounces

Because of the amount of sugar and calories found in soft drinks, they’re one of the worst beverage choices. A Big Gulp from 7-11 comes in at a whopping 600 calories. Drink plain water and spruce it up with a garnish of lemons, limes or berries. You can also try sparkling water or diet soda for a carbonated kick.

Coffee drinks

400-800 calories for 20 ounces

At the coffee shop you’ll find a number of hidden hazards to your health. The extra flavorings in coffee — not to mention toppings like whipped cream and syrup — can affect your waistline. Buy a small iced coffee drink instead of a larger size or order a plain cup of coffee with fat-free milk and artificial sweetener.

Smoothies and milkshakes

800-1000 calories for 20 ounces

A large smoothie at Orange Julius, Jamba Juice or Smoothie King can come in at up to 1000 calories. Many smoothies contain added sugar in addition to the sugar naturally found in fruit, juice, or yogurt. You can make your own shakes or order a healthier take with ingredients like bananas, strawberries and peanut butter. Also, choose frozen yogurt or almond milk instead of whole milk.

Bottled juice
300–400 calories for 20 ounces

Though fruit juice has several health benefits, it also contains as much sugar and calories as most soft drinks. Try eating a piece of fruit or opt for a low-cal variety in order to curb your sweet tooth.