Rethink Your Drink

Drinking water is a great choice for the whole family – kids and adults. It comes right to our house. Our fridge or ice keeps it cold. Also, water doesn’t have any calories. And it travels well.

Other choices aren’t as good for us. See for yourself these sugary choices. Also, see how many minutes you need to walk to burn the calories from that drink:

  • Sugar Amount Minutes to Walk off # of calories
  • Soda – 20 ounces 14 teaspoons 49 min to walk off the 227
  • Sweetened tea – 20 ounces 14 teaspoons 46 min to walk off the 213
  • Juice drink – 20 ounces 17 teaspoons 66 min to walk off the 305
  • Frappuccino – 13.7 ounces 11.5 teaspoons 60 min to walk off the 290

Note: Taking in an extra 100 calories a day for a year can add 10 pounds of body weight.

If you have concerns about your blood sugar, avoid sugary drinks like regular soda, fruit punch, fruit drinks, energy drinks, sports drinks, sweet tea, and other sugary drinks. These will raise blood glucose. Also, they can provide several hundred calories in just one serving!

What is a good limit for sugar each day?

From the American Heart Association at

Now you know how much difference one drink can make. Here are some tips for making smart drink choices:

  • Choose water, diet, or low-calorie drinks instead of sugar-sweetened ones.
  • Carry a water bottle and refill it throughout the day. It’s quick, easy, and may not cost you anything!
  • Don't "stock the fridge" with sugar-sweetened drinks. Do keep a jug or bottles of cold water in the fridge.
  • Serve water with meals.
  • Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon. Try sparkling water.
  • Add a splash of 100% juice to plain sparkling water for a low-calorie drink.
  • When you do want to drink a sugar-sweetened beverage, go for the small size. Look for 8-oz. cans and bottles of soda, which have about 100 calories.
  • Be a role model for your friends and family by choosing healthy, low-calorie beverages.

To learn more info on what to drink, visit

Get more tips to live healthier. Call Four Corners Health at 877-337-3573 or send an email to Rethink YOUR drink!