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 find as the nearest tap.
Water provides everything the body needs—pure H2O—to restore fluids 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 definitive estimate for how much water the average person needs each day. Instead, for example, the US-based Institute of Medicine has set an 'adequate intake' of 125 fluid ounces (about 15 cups or just over 3.5 litres) for men and 91 fluid ounces (about 11 cups or just over 2.5 litres) for women. 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.
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 flavour or to spice up your daily water intake, try these refreshing water-based drinks:
Infused water
Instead of purchasing expensive flavored waters from the supermarket, you can easily make your own at home. Try adding any of the following to a cold glass or jug of water:
Sparkling water with a splash of juice
Sparkling juices may have as many calories as sugary carbonated drinks. Instead, make your own sparkling juice at home with a mixture of sparkling water and fruit juice. For additional flavour, 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 (formerly noninsulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes), cardiovascular disease and gout.
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