Drink Water – It’s Free and It Doesn’t Make You Fat

During the summer many of us grab drinks to take on walks, hikes, bike rides, picnics, cookouts, etc.  Many times those drinks are loaded with sugar and calories.  In fact, the new 2010 Dietary Guidelines indicate that added sugars contribute an average of 16% of the total calories in American diets.  And 36% of those calories come from soda, energy drinks and sports drinks (see the chart below).  That’s more than candy, ice cream, cakes, and cookies combined.

Strong evidence shows children and adolescents who consume more sugar-sweetened beverages have a higher body weight compared to those who drink less of these beverages.  Moderate evidence also supports this relationship in adults.

Sugar-sweetened beverages provide excess calories and few essential nutrients to the diet.  Reduce the intake of sugary drinks by:

  • Drinking fewer sugar-sweetened beverages
  • Consuming smaller portions
  • Substituting water and other beverages with few or no calories for sugar-sweetened beverages

If you want to get an idea of how many teaspoons of sugar and calories there are in various beverages, play Interactive Beverage Guide to Sugars.   Show the website to your children and encourage them to decrease the sugar they get through sweetened beverages.

Sources of added sugars in the diets of the US Population ages 2 years and older

Sources of added sugars in the diets of the US Population ages 2 years and older

If you would like a closer look at this chart go to: http://www.health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf and then to page 29 where you will find FIGURE 3-6 Sources of Added Sugars in the Diets of the US Population Ages 2 years and Older.

pointers from Peggy

15 thoughts on “Drink Water – It’s Free and It Doesn’t Make You Fat

  1. Hello!

    I’ve been morbidly obese for many years, and several months ago made the commitment to myself to lose the weight and get in shape once and for all!

    As a part of my journey, which I blog about at http://www.247weightlosspros.com/, I have been combing the internet for sites that offer good advise and/or recommend good programs to assist me.

    The suggestions you make in this article are great. So simple and yet so vital to success on any weight loss program. I’ll certainly be recommending this article to folks on my blog.

  2. “Sugar-sweetened beverages provide excess calories and few essential nutrients to the diet. Reduce the intake of sugary drinks by:

    Drinking fewer sugar-sweetened beverage
    Consuming smaller portions
    Substituting water and other beverages with few or no calories for sugar-sweetened beverages”

    -These three tips taken seriously would help many over weight people.

  3. It was fantastic to see that the 2010 Dietary Guidelines included specific advice to reduce the intake of sugary drinks. Over 18 months ago I made some major changes to my diet including drastically restricting the amount food and drinks that contain added sugars. The results have been amazing. I’ve gone from 210lbs to 170lbs and have kept the weight off. And believe it or not I don’t miss the regular sodas, ice cream and cookies. I have rediscovered my love for fruits and am much healthier for it.

  4. Great dietary guidelines pdf ebook, bookmarked the page. Getting on in age I have become much more health conscious and watch my diet more carefully than I did 20 years ago. A stroke several years back that left me on a 6 month rehabilitation before I was able to work again forced me to change my lifestyle and lose some weight. I’ve found that the foods I eat helps to control blood sugar levels, and keeping the bad fats to a minimum helps in managing my weight. The information on the dietary guidelines was something I was looking for. I’ve been able to lose almost 20 pounds and my goal is another 15.

  5. Drinking lots of water is definitely good for the body but too much water in a short period of time is also dangerous as it dilutes our body salt to a dangerous level. So keep it in moderation… the standard recmmendation si 8 glasses a day and you will never be wrong.

    Kindle 3G d00901

  6. One thing to remember is to watch out for your food. High protein diets are very good, because besides losing weight can also build your muscle mass.

  7. I don’t understand how (or why) the water-drinking fad got off the ground. It’s clear why water is better than sugar drinks but I can’t understand why people believe in its magical properties. There are lots of books available on kindle d00901 – they tell the same story as the promoter above. It just doesn’t make sense to me. Cut the sugar and fat instead of getting waterlogged

  8. Thanks for the suggestions shared on your blog. Something also important I would like to say is that fat reduction is not all about going on a fad diet and trying to lose as much weight as possible in a set period of time. The most effective way to shed pounds is by consuming it slowly but surely and obeying some basic points which can assist you to make the most from a attempt to slim down. You may be aware and already be following a few of these tips, yet reinforcing understanding never hurts.

  9. I agree with Gavin. Reducing fat is done a lot better by simply taking up the 3 points recommended in the article. The really big trap seems to be the sugars we take in drinks — but that includes the alcoholic drinks as well. Loaded with sugars and we are often hit with “research” (funded by big producers often) that try to convince us that one or two drinks is a health enhancer… mmmm.

  10. I cannot think of one redeeming feature that sugar has. Surely it is time to investigate the power the “sugar lobby” has over our politicians.
    As a business dealing with people struggling to lose weight we stress the need for a balanced diet with a strong emphasis on avoiding sugary drink.
    Good blog, great message

  11. Sugary drinks have been the downfall of society for many years. I do use Stevia liquid with all the different flavors I never get tired of it. I going to get a soda injector and make my on sodas with Stevia.

  12. I used to struggle to drink enough water each day, because it sure can be boring. A friend told me one to add some fresh lime or lemon to it, and since then it seems all I do is drink water. Eating a lot of spicy food helps as well.

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