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Consuming water throughout the day is essential for the body to function properly. After all, depending on gender and age, there is about 55-75% water in the human body (children have the most, the amount decreases slightly with age). During the basic activities of life-breathing or perspiration-every day the body consumes reserves, which need to be replenished successively. According to the Institute of Medicine, the daily recommended intake of water for women is more than 2 liters, while for men it should oscillate around 3 liters. However, we don’t drink only water on a daily basis, and store shelves even yield under the weight of colorful drinks. Do other liquids hydrate just as well as water and can they be drunk interchangeably? It depends. Most of them provide empty calories in addition to water, which can negatively affect a caloric deficit or a healthy surplus. Which ones are worth watching out for?
“I don’t like water, I drink juices”.
Fruits are healthy, so juices, smoothies and smoothies are too. They have valuable minerals and vitamins, and provide a daily dose of carbohydrates. However, they also have sugar and calories. Juices not included in the macro can become a serious problem in a reduction or “weight” diet. If you eat a balanced and calorie-counted breakfast and supplement it with a glass of orange juice (250 ml), you will additionally provide 112.50 kcal. Do you do that every day? In a weekly summary, this gives you as much as 787.5 calories! If you are concerned about weight loss or healthy weight gain, there is no place for juices in your diet unless they are included in your daily requirements. Otherwise, all the work, weighing and measuring ingredients for meals and eating specific dishes may not bring the expected results.
The situation is similar with colored drinks – after all, it’s easy to reach for a ready-made, colored and carbonated drink for refreshment or variety. However, in this case it is worth looking for substitutes in the form of zero drinks. Sweetened with sweeteners, they minimize the proportion of sugar in the product, so they become a good alternative and can be included in the daily menu without harming progress.
Alcohol and alcoholic beverages
Although there are indications of the positive health effects of certain alcohols, when viewed in the context of diet and figure work, their consumption can negatively affect the diet and the expected results. An important point to always remember is that alcohol is calories, and not a small amount of them. One glass of white wine (100 ml) is an additional 67 kcal, the same amount of dry red wine will deliver 68 kcal to the body, while a pint of beer (500 ml) will deliver 245 calories. While on the surface it may not seem like much, especially in the case of wine, when we drink alcohol we often provide larger amounts, which translates into a large addition of unnecessary and empty calories. Alcohol is definitely a type of drink to watch out for, and for athletes and active people, it’s best to give it up completely on a daily basis.
Inconspicuous coffee accessories
Coffee is a drink that can hydrate the body, but also has valuable properties for the body. In addition, caffeine is a common ingredient in pre-workouts so there is a place for coffee in the diet and it can easily be included in the daily menu. However, what can clearly get in the way of reduction are the additives to coffee – milk, cream, whipped cream, sweet syrups, sugar and honey – these are the ones that can turn it from a healthy and stimulating drink into a real calorie bomb. A little black with milk won’t ruin your work on your figure, but a latte or cappuccino with lots of milk will. Limit sweet additives, and instead of sugar add sweetener – surely such a drink will provide a boost, and on top of that it will be tasty and will not negatively affect the reduction process.
Are you training, keeping a clean bowl and struggling to achieve a steady caloric deficit or balanced caloric surplus? Use lemon and mint as an alternative to pure water to create a refreshing and low-calorie drink. An infusion of tea and Yerba Mate will also be a valuable part of your diet. Zero isotonic drinks or zero energy drinks will also work great, giving you an extra boost of energy for action while keeping the caloric addition to a minimum.
