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This week, we will be addressing the only 7 fluids you should be drinking. Let’s kick it off.
1. Water
Calories per 8 fl oz (220 mL): 0
Recommended servings per day: as desired
This should be a given. I drink a glass as soon as I wake up, which is a lesson I took from the founder of Brazilian Jujitsu. Although I don’t force myself to drink 8 glasses a day, I highly recommend keeping a bottle at hand. Drink when you need to. Overhydrating is also extremely rare, so please don’t let that stop you. As well, if you are counting up to 8 glasses per day, count tea, coffee, and juice as half a glass. If drinking water sounds boring to you, try jazzing it up with some lemon or lime.
2. Tea
Calories per 8 fl oz (220 mL): 3 (No sugar, no milk)
Recommended servings per day: as desired
Tea comes in many varieties and forms, all which have many benefits. It is loaded with antioxidants, has anti-inflammatory properties, and helps protect us from a wide range of health issues from cancers to high blood pressure. The true teas- black, green and white are all the same, just different ways of processing. White tea has the least amount of processing, and hence, the most polyphenols. Black has the least amount of polyphenols and green is in the middle. I would recommend one to three glasses a day. Just be wary about how much sugar you add.
3. Coffee
Calories per 8 fl oz (220 mL): 3 (No sugar, no cream)
Recommended servings per day: Caffeinated: 3 Decaffeinated: as desired
I never drank coffee until a few years ago when I worked in a restaurant serving tables. Now, I enjoy it every once and a while, but don’t use it as a crutch. If you need a coffee to get you through the morning, you really need more sleep. I wouldn’t recommend more than three cups a day, unless you are okay switching to decaf or half-caf if you really can’t kick the sweet stuff. Also, watch your stomach. Caffeine is recommended as one of the first things to go if stomach pain, bloating, diarrhea, or heart burn arise.
4. Vegetable juice
Calories per 8 fl oz (220 mL): 50
Recommended servings per day: as desired
If you are a juice drinker, I’m afraid you are now stuck with only vegetables. Most vegetables don’t have that insulin spiking effect that fruit does, so you are safe. I have my own juicer, so if I want to sweeten it up a little, I throw in some carrot juice.
If you are buying vegetable juice in the grocery store, watch the sodium. I recommend V8 low sodium. I like to put in a dash Worchestershire sauce to spice up the taste. And don’t be fooled by fruit juice with an added serving of vegetables. They are still fruit juices.
Note: Vegetable juice is not a solid replacement for whole vegetables, but it does help. Treat as a supplement, not a substitute.
5. Wine
Calories per 4 fl oz (110 mL): 124
Recommended servings per day: 1
There are many reasons why a glass of wine a day is good for you. I found a list of 6 good ones here. I would adhere to only one glass per day because, after that, the negative starts to outweigh the positive. So remember to drink in moderation.
6. Chocolate milk
Calories per 8 fl oz (220 mL): 90 (skim) 207 (whole)
Recommended servings per day: 1
Ditch the protein powder. Stop with the supplementation. For a solid post-workout meal, try a glass of chocolate milk. It will help speed up work-out recovery and has anywhere from 8-11 grams of protein. If you are lactose intolerant go for chocolate soy milk. It will work just the same.
Askmen did a good post about why you should choose chocolate milk as your post workout drink here.
7. Your call (in moderation)
Here you can choose whatever you like. I love a great ginger ale (Canada Dry) or a cold Corona. Nothing is wrong with moderation. But the object is to keep it in moderation. Be smart about the beer brand you choose. I also stopped buying cases of ginger ale and switched to singles. Sure it costs me a couple cents more, but the temptation to have a couple a day is gone. Don’t deprive yourself completely, just try to cut back a little.
Your Digital Trainer,
Jeremiah
Images by shioshvilli, kankan, avlxyz, ajawin, seeks2dream, blmurch, and flasporty
Comments: Would you add anything else to this list?
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