5/12/2019 Healthy Drinks | The Nutrition Source | Harvard T.H.

Chan School of Public Health

The Nutrition Source

Healthy Drinks

Water is the best choice for quenching your thirst. Co ee and tea, without added
sweeteners, are healthy choices, too.

Some beverages should be limited or consumed in moderation, including diet drinks,

fruit juice and milk.  Alcohol in moderation can be healthy for some people, but not
everyone.

Avoid sugary drinks like soda, sports beverages, and energy drinks.

Water

There are many options for what to drink, but for most people who have access to safe
drinking water, water is the best choice: It’s calorie-free, and it’s as easy to nd as the
nearest tap.

Water provides everything the body needs—pure H2O—to restore uids lost through
metabolism, breathing, sweating, and the removal of waste. It’s the perfect beverage for
quenching thirst and re-hydrating your system.

How much water do I need?

There is no one estimate for how much water the average American needs each day.
Instead, the Institute of Medicine has set an adequate intake of 125 ounces (about 15 cups)
for men and 91 ounces (about 11 cups) for women. (1) Note that this is not a daily target,
but a general guide. In most people, about 80% of this water volume comes from
beverages; the rest comes from food.

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5/12/2019 Healthy Drinks | The Nutrition Source | Harvard T.H. Chan School of Public Health

Water is an excellent calorie-free, sugar-free choice.  For some people who are
accustomed to drinking sweet beverages, water can initially taste bland. To increase water
consumption without losing avor or to spice up your daily water intake, try these
refreshing water-based beverages:

Infused water

Instead of purchasing expensive avored waters in the grocery store, you can easily make
your own at home. Try adding any of the following to a cold glass or pitcher of water:

Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)

Crushed fresh mint

Peeled, sliced fresh ginger or sliced cucumber

Crushed berries

Sparkling water with a splash of juice

Sparkling juices may have as many calories as sugary soda pop. Instead, make your own
sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice.
For additional avor, add sliced citrus or fresh herbs like mint.

Beverages to limit

Drinks that are loaded with sugar are the worst choice; they contain a lot of calories and
virtually no other nutrients. Consuming high-sugar drinks can lead to weight gain and
increased risk of type 2 diabetes, cardiovascular disease and gout.

The average can of sugar-sweetened soda or fruit punch provides about 150 calories. If
you were to drink just one can of a sugar-sweetened soft drink every day, and not cut
back on calories elsewhere, you could gain up to 5 pounds in a year. (2) Cutting back on
sugary drinks may help control your weight and may lower your risk of type 2 diabetes.

Sports beverages are designed to give athletes carbs, electrolytes, and uid during
high-intensity workouts that last an hour or more. For other folks, they’re just another
source of sugar and calories.

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5/12/2019 Healthy Drinks | The Nutrition Source | Harvard T.H. Chan School of Public Health

Energy drinks have as much sugar as soft drinks, enough ca eine to raise your blood
pressure, and additives whose long-term health e ects are unknown. For these reasons
it’s best to skip energy drinks.

References:

1. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and
Sulfate. Washington, D.C.: National Academy Press, 2004. Accessed on March 28, 2009.
http://www.nap.edu/openbook.php?isbn=0309091691

2. Hall KD, Sacks G, Chandramohan D, et al. Quanti cation of the e ect of energy imbalance on
bodyweight. Lancet. 2011;378:826-37.

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