Coach on Call It was great to talk with you. Thank you for your interest in how to choose a healthy drink. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your health coach, I m ready to help in any way I can. Getting enough fluids is key to staying healthy. But how much is enough, and which drinks are the best choices? The guidelines below can help. Getting enough fluids is important because it: Helps you feel better and have more energy. (Dehydration can cause headaches, dizziness, and fatigue.) Helps you stay mentally alert. (Your brain needs water, too.) Helps prevent constipation. Helps your body fight infections. May help you lose excess weight. Water satisfies thirst, which is often confused with hunger. Also, the water in low-fat, water-rich foods can help you feel full on fewer calories. Examples are fruits, vegetables, and low-fat soups. Prevents cramps and heat illness when you exercise. Keeps your body temperature normal. Lubricates and cushions your joints. How much is enough when it comes to fluids? (Fluids include water; other beverages such as milk, coffee, tea, and soda; and water-rich foods such as soups, fresh fruits, and salads.) Most healthy people can meet their fluid needs by letting thirst be their guide. A good rule of thumb is to drink four to six cups of water or other healthy beverages per day. You need to drink extra fluids beyond your thirst: If you are an older adult. The sense of thirst gets weaker with age. Copyright 2018 UPMC Health Plan Inc. All rights reserved C ON C CU HEALTHY DRINK 18ISD5711 (MCG) 5/25/18 PDF
Page 2 of 7 If you have certain medical conditions or take certain medicines. Talk with your doctor about what is right for you. When you exercise. Drink water before, during, and after exercise. A good rule of thumb is to drink two to three cups of water per hour. If you are sweating heavily, you should drink more. When you are sweating outside on a hot day. Again, a good rule of thumb is to drink two to three cups of water per hour, or more if you are sweating heavily. If you are pregnant or breastfeeding. Talk with your doctor about what is right for you. Other than thirst, a good way to tell how much fluid you need is to check your urine. It should be colorless or light yellow. If it is dark yellow, you need more fluids. How do different drinks compare? 1. Water is the healthiest choice. Drink plenty! Water quenches thirst and has no calories, sugar, or fat. Below are some ideas for how to drink more water. Carry a water bottle with you. Fill it from the tap throughout the day. Drink a glass of water at the start of each hour. You can also drink water when you get up, at every meal, and before bed. Drink water every time you eat out. What if you do not like tap water? Try these ideas: Add ice. Add slices of lemon, lime, orange, peeled fresh ginger, or cucumber. Add a splash (about an ounce or 2 tablespoons) of 100 percent fruit juice only about 15 calories. Add crushed fresh mint or other herbs. Try mineral water, sparkling water, or seltzer (plain or flavored with no sugar). Make a no-sugar-added fruit slushy. In a blender, combine ½ cup each of ice and chopped ripe melon or berries. Add 1 cup of seltzer or sugar-free sparkling water. Blend until slushy. Try herbal tea hot or iced. One option is to simply drop a tea bag into your water bottle. 2. Drink two to three cups of nonfat or 1-percent milk per day. Milk provides calcium, protein, and other nutrients needed for healthy bones and blood pressure. Limit whole and 2-percent milk. Both contain saturated fat, which is linked to heart attack and stroke. Also, limit flavored milks with added sugar.
Page 3 of 7 3. Limit fruit juice to no more than ½ cup per day. Fruit juice has nutrients, but it is high in calories from natural sugars. Did you know that 100-percent orange juice has about as many calories and as much sugar as a regular soft drink? Choose whole fruit more often than fruit juice. Whole fruit contains fiber, which has many health benefits. Fruit juice does not. When you do drink juice, choose 100-percent fruit juice. 4. Limit or avoid drinks with added sugar. Added sugar provides calories but no nutrients needed for health. Choosing drinks with added sugar can lead to weight gain. One 12-ounce regular soft drink or fruit drink has about 10 teaspoons of added sugar and 150 calories. What if you were to drink just one every day and not cut back on calories elsewhere? You could gain up to 15 pounds in a year. Below are ways to cut back on drinks with added sugar. Limit or avoid regular soft drinks, sweet tea, fruit drinks, fruit punches, and lemonade. Avoid flavored milks with added sugar. Beware of hot cocoa and blended coffee drinks. Some have about 300 calories in 12 ounces. Limit smoothies. They are often loaded with added sugar. Those that contain cream, whole fat yogurt, or whole milk also contain unhealthy fat. Make your own healthier smoothies. In a blender combine some chopped fresh fruit, ice, nonfat milk or plain nonfat yogurt, and a touch of 100-percent fruit juice. Blend until smooth. Drink sports drinks only if you do hard workouts that last more than 60 minutes. Otherwise, drink water before, during, and after exercise. Many sports drinks are high in calories from added sugar. Avoid energy drinks. They have as much sugar as soft drinks and are high in caffeine. They also contain additives that may be harmful in the long term. 5. Drinks with artificial sweeteners are an option. The U.S. Food and Drug Administration has approved the sweeteners below as safe in the amounts commonly used: Saccharin (Sweet N Low, Sweet Twin ) Aspartame (Equal, NutraSweet ) Note: Aspartame contains phenylalanine. It is not safe for people with phenylketonuria (PKU). PKU is a rare genetic disease. Acesulfame K (Sunett, Sweet One )
Page 4 of 7 Sucralose (Splenda ) Stevia (Truvia, PureVia, Sun Crystals ) Are artificial sweeteners safe for children or pregnant women? Ask your doctor for advice. Research suggests that diet drinks may increase appetite or cravings for sugar in some people. If you notice this, replace them with other no-calorie drinks. Keep in mind that sugar-free does not always mean calorie-free. Stay alert for other ingredients that contain calories, such as cream or fruit juice. 6. Coffee and tea are fine. But do not overdo the sugar, cream, or cups per day. Do you often add sugar or cream to your coffee or tea? Try to limit the amounts. One teaspoon of sugar has 15 calories. Two tablespoons of half-and-half have 40 calories and 3 grams of unhealthy fat. Here are some tips for cutting back on sugar and cream in coffee or tea: Have you tried fat-free creamer? Two tablespoons have 20 calories and no fat. Some teas taste sweet without adding sugar. Try herbal teas with fruit flavors, such as raspberry, mango, or blueberry. Try teas with vanilla or cinnamon. Beware of blended coffee drinks. Most are loaded with sugar and unhealthy fat. Large sizes may contain up to 400 calories. About caffeine: According to the 2015-2020 Dietary Guidelines, moderate doses of caffeine (up to 400 mg/day or three to five 8 ounce cups of coffee) are not harmful for most healthy people. More than that amount can cause trouble sleeping or an upset stomach. It can also cause a fast heartbeat, shakiness, or feeling on edge. In some people, even small amounts can cause those effects. Caffeine can interact badly with some medicines. Check with your doctor. Are you pregnant or breastfeeding? Ask your doctor for a caffeine limit.
Page 5 of 7 7. Limit or avoid drinks with alcohol. The moderate use of alcohol may have some possible benefits for the heart. But until we know more, the American Heart Association says that if you do not drink, you should not start. There are many reasons to avoid alcohol: It plays a role in causing people to be overweight and obese. Alcohol is high in calories but has no nutrients needed for health. Did you know that alcohol has almost twice as many calories as sugar? Most drink mixes are also high in calories from sugar and/or fat. You may become addicted to it. It makes many chronic health and mental health problems worse. Many medicines interact poorly with alcohol. It can lower your self-control. This can cause you to make poor choices. Too much alcohol increases your risk of high blood pressure. It also contributes to high triglycerides (a kind of fat in your blood that is linked with heart disease). It can damage your liver and pancreas. It is linked to car and work accidents, physical abuse, and some kinds of cancer. During pregnancy, it can cause miscarriage, preterm birth, and stillbirth. It can also cause your baby to have lifelong mental and physical problems. In general, if you choose to drink alcohol, follow these limits: If you are a healthy woman and are 65 or younger: No more than one drink per day. If you are a healthy man and are 65 or younger: No more than two drinks per day. If you are a healthy man or woman and are older than 65: No more than one drink per day. A drink is defined as 1.5 ounces of 80-proof distilled spirits, 5 ounces of wine, or 12 ounces of beer. It may be best for you to drink less than the above limits or none at all. Talk with your doctor about what is right for you.
Page 6 of 7 Take Action My SMART* goal for this week Do your best to reach the SMART* goal you set with your health coach. Write it below. Check the box when you have completed it. Check when completed Staying on the path to wellness 1. From time to time, take a minute to reflect on how much and what you drink. Answer these questions: Do you drink to satisfy your thirst? Do you drink extra fluids when you are exercising or sweating? Do you limit or avoid drinks with added sugar? Do you drink two to three cups of nonfat or 1-percent milk per day? Do you limit fruit juice to no more than ½ cup per day? Do you drink more alcohol than recommended? 2. When you are ready, choose one or two ideas from this tip sheet that you would like to put into action. Set a weekly SMART goal for each one. Write your goals below. Check the boxes when you have completed them. SMART goal 1: SMART goal 2:
Page 7 of 7 *SMART goals are Specific, Measurable, Appropriate, Realistic, and Timely. For example, On three days this week, I will drink seltzer with lemon wedges when I get home from work, instead of wine. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help. The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Sources: How much water should you drink? Harvard Health Publications, Harvard Medical School. Available at www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink. Accessed January 31, 2018. Hydrate right. Academy of Nutrition and Dietetics. Available at www.eatright.org/resources/ fitness/sports-and-performance/hydrate-right. Accessed January 31, 2018. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Agriculture. Available at https://health.gov/dietaryguidelines/2015/guidelines. Accessed January 31, 2018.