Diet Drinks

Drinking enough(6-8 glasses) liquids is very important, especially for those who:

• Work outdoors, or plan on spending a lot of time in the hot sun for recreation, even if you aren't doing a lot of heavy exercise.
• Exercise in hot weather and are not used to re-hydrating in the summer
• are just beginning an exercise program and overheat quickly

There's nothing like a cool drink to revive your energy in the hot weather. But one can really work up a sweat just trying to choose a drink from the never-ending choices available. With the temperatures rising, it's a good time to take a look at the liquid options available and be ready to cool down with some good choices.

Dehydration (not enough water) affects exercise performance and it is very important to drink enough fluids before, during and after exercise. The amount of fluid needed depends upon the amount of fluid lost during physical activity and how heavy the exercise is. For example, athletes should drink between 14-22 oz of fluid two hours before exercise and 6-12 ounces every 15-20 minutes if the exercise is intense. For athletes, it is also important to replace lost body electrolytes (sodium, potassium, etc.). So there are special sport drinks made for athletic performance. The need to replace electrolytes depends upon how much body fluid is lost through sweat during exercise. Generally, for a person who exercises moderately, it is important to remain well hydrated in hot weather and the need for fluid and electrolyte replacement varies depending upon humidity and temperature.

Drinking beverages that contain caffeine, sugar or alcohol (like diet and regular sodas, coffee and ice tea) is nice but if you need to replace lost body fluids, avoid them. Caffeine, sugar, and alcohol can actually de-hydrate the body, making the problem worse!

Water

Water is simply one of those essentials for life and for good health, but with so many choices, selecting store-bought bottled water is a sport in itself! Basically, if you choose to drink bottled water, look for spring water with a taste that you like, or filtered water. Either choice is fine. Sparkling water has added carbonation, but no calories. While water is the best choice for a beverage, there are a couple footnotes:

• Watch for hidden calories in flavored waters. Flavored waters may be no better than a soda pop! Check the label of any flavored water for hidden sources of calories like sugar, high fructose corn syrup, or fruit juice.
• Read labels if you drink mineral water. Some contain a fair amount of sodium, so search for low sodium products.
• Clear beverages look like they are low in calories if you don't know the product, check the label for sugar content, alcohol and any other source of calories that are invisible.

When the temperatures rise, stay cool and stay ahead of dehydration. Drink water, before, during, and after exercise or work outside, especially in hot and humid climates.

Diet Sodas

Although diet sodas are calorie-free, they do not replace water in terms of nutrition. Diet sodas contain phosphorus, and a high phosphorus intake, if not balanced by a good intake of calcium, can promote loss of bone. Good calcium/phosphorus balance is just one good reason that children and young people, who are still growing, should avoid drinking large amounts of either diet or regular sodas.
Diet sodas contain artificial sweeteners and although they are considered safe in moderate amounts, they are unnecessary chemical that adds to the other chemicals the body is exposed to on a daily basis. Moderation is the key when drinking diet drinks.

Coffee Drinks

Many of the coffee drinks become more like desserts and should be treated as such. If you drink coffee and like to add to it, use skim milk or non-fat, non-dairy creamers and avoid pre-sweetened coffee drinks. Clearly these dessert beverages are not a good substitute for a decent breakfast and can be compared to eating an ice cream sundae for breakfast!

Conclusion

In the summertime, enjoy a variety of your favorite beverages and include plenty of water. Know that drinks that contain a lot of sugar or caffeine are dehydrating and are not the best choice for replacing lost fluids. Sodas, because of their phosphorus (and caffeine) content can be a detriment to bone health, even the diet sodas, so use moderation when drinking non-caloric beverages.