Choose water over sugary drinks as your default beverage

Make water your primary drink at meals and throughout the day. This is one of the simplest ways to stay hydrated without consuming excess calories or added sugar from sodas, sweetened teas, juices, and energy drinks.

Why It Works

Water hydrates effectively without the blood sugar spikes and crashes that come with sugary beverages. Sparkling water or water with a splash of citrus satisfies carbonation cravings without added sugar.

Tips

• Sports drinks are only useful during prolonged intense exercise (60+ minutes) or extreme heat -- plain water is enough for everything else
• Read labels carefully: many "healthy" flavored waters, vitamin drinks, and smoothies contain significant added sugar
• Transition gradually if you currently drink a lot of soda -- swap one sugary drink per day for water until it becomes your default