Healthy Summer Beverages? (I really can’t drink another glass of plain water!)

[Anonymous]

As summer heats up, staying hydrated becomes even more important.  I’ve never been a coffee drinker and tea (in my mind) is a hot beverage.  I drink the occasional Diet Pepsi (which certainly isn’t ‘healthy’) but my ‘go to’ beverage is generally water.  However, as much as I like plain chilled filtered water, there are times when I just have to have something more.  In the past, I’ve used ‘water enhancers’ like Mio or Crystal Light.  Most have zero carbs, fat, protein or calories but, of course, they also have no natural ingredients (chemicals, chemicals, chemicals).  If it means drinking more water and given that the amount of chemicals would seem to be fairly small, are water enhancers ok?  Are sparkling waters like LaCroix a better choice?  As long as we’re talking about summer beverages, one of my all time favorites is lemonade.  Can the occasional glass of homemade lemonade (filtered water, fresh squeezed lemon juice and cane sugar) be part of a healthy summer?  How is everyone staying hydrated but healthy this summer?

[Teri Rose, OblSB, Program Director]

Hi Joy-  I do recommend avoiding chemical-based water enhancers. They might help with hydration, but with their heavy use of artificial sweeteners, it is also possible that they leave you craving sweeter foods (here’s what being investigated: artificial sweeteners initiate the reward system – tricks us into thinking we are getting sugar – but doesn’t complete the cycle, leaving us craving real sugar). Add to that the processing of the other chemicals and I don’t get very excited about them.

However, there is a non-chemical based water enhancer that I would recommend.  It is called Stur (http://www.sturdrinks.com/).  It uses a little Stevia, which to your point about increasing hydration, its completely fine in these amounts. But its free of artificial sweeteners and food colorings.  Its pretty easy to find, too; Target carries it (not sure if all stores do but many do).  You can also find it online.

Here are a few simple ideas I use:

• Sparkling water with a splash of pineapple juice (up to 2 tbsp would be considered ‘free’) and frozen berries as ice cubes
• Sparkling water with a bit (up to 1/4 cup) of fresh strawberry and mint puree (just blend strawberries with mint to create the puree and add to water)
• Putting a fresh orange or lemon slice in a La Croix (gets me much more visually interested)
• Put a pitcher of water in the fridge with cucumber slices and lime (even just cucumber is so refreshing)

As for lemonade, yes!, you can and should still enjoy it.

The only thing to consider is “where does it fit?” in your meal plan.

Whenever we have beverages that use sugar (or fat and/or alcohol; any beverage with calories) – we treat it like it is, a food (even though in liquid form).  Determine what it is (even is just cane sugar=carbohydrate) and decide how to use it.  Often it works extremely well as our afternoon snack (or non-alcoholic addition to dinner).  For a little fat to go with it, why not have 1/2-1oz of 70%+ dark chocolate? :)

We get in trouble with beverages for two reasons: 1) chemical-based cause trouble with our taste buds/cravings for sweets and digestive health (the gut microbiome do not like artificial sweeteners), and 2) we don’t count them in our meal plan; we consider them “extra” or “just beverages” resulting in incremental calories and macro servings that are enough to hinder weight loss goals.

So enjoy the lemonade! Appreciate the purpose it provides after a day out in the sun (or inside on a raining day wishing you where in the sun).  Make it your snack and balance it with a bit of chocolate (really).

Does this help get you started?

[Anonymous]

Another interesting thread.  I don’t have a problem drinking just plain water, but I think this is a place where one of those creative ice cubes could help.  Or maybe even a chunk of frozen fruit used in place of ice cubes.   It might have some flotsam as it melts, but how motivating will it be if you know there’s a fruity treat waiting for you when you finish your hydration goal?  :)  Thanks for the food for thought!

[Anonymous]

I hear you Joy!  I love iced tea but water and iced tea all of the time gets pretty boring.  I sometimes drink one Zevia a day.  I don’t drink one every day, though, because I’m not sure where stevia stands as far as being an artificial sweetener.  I have noticed that I will have a craving for Zevia from time to time which makes me suspicious of how good it is for me.I avoid all other types of sweeteners because I don’t think they have a good effect on my body.  Years ago I drank at least one Diet Coke a day, sometimes two, but they began to taste heavily of chemicals so I gave that up 5 years ago.  I discovered how much I love fruity water last summer.  I experimented with some different types of waters to see what I liked and didn’t care for.  I found that I’m not much in favor of any type of mint in water but I love strawberry, lemon, cucumber, blueberry, blackberry, apple and orange.  I mixed a few of the fruits together as well.  Very tasty and refreshing.

Jim – I like the idea of freezing the fruit water and using it as ice.  That’s a fun idea.

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