I often have clients tell me, “I know I should drink more water but I don’t like it,” and they tell me about beverages they prefer which usually contain artificial sweeteners or extra calories from sugar. It turns out either of those factors might make it difficult to maintain a healthy body weight.
While I am a fan of plain old water, sparkling water, tea that’s hot or iced, I also like to change the flavor of my water without adding a lot of extra sugar or artificial flavoring. One of my favorite ways to do this is to add about half a cup of frozen mixed berries to the bottom of a reusable water bottle or large Mason jar, then crush them a bit with a straw or spoon. After filling the container with water it becomes more like a juice- except if you eat the fruit at the end then you’ve also had a serving of fruit for the day.
Another thing to consider when you’re changing the flavor of your drink naturally is that the amount of sweetness is proportionate to the amount of calories provided, which leads to a proportionate hormonal response for digestion. Analysis from a study of 466 older adults conducted over 9 years indicates that people who were in the habit of regularly drinking diet sodas (defined in the study as drinking diet sodas occasionally or at least once per day) had waist circumference increases that were 3 times greater than people who were not in the habit of drinking diet sodas. (full article: Link ) Researchers suspect that when artificial sweeteners are consumed and the tongue tastes something sweet, the brain “expects” to get a proportionate amount of calories. When the brain doesn’t get that energy, it’s as though it senses scarcity of resources and the body reacts in survival mode, facilitating more efficient fat storage when energy is consumed next, or even prompting more feelings of hunger. This isn’t to say that no one should ever consume artificial sweeteners, but it is worth considering whether you currently consume artificial sweeteners frequently enough that you might benefit from making a change.
Whether your goal is to stay hydrated, prevent weight gain, or try a tasty alternative to your usual H2O, consider adding ingredients that are natural and nutritious. Here are some ideas for reworking your water by using some combination of 3 ingredients that are fruit, herbs, cucumber, or ginger ( Link ). I’m excited to try the lemon, rosemary and blueberry!
If you find you’re experiencing symptoms indicating you may be dehydrated (increased thirst, dry mouth, dry skin, constipation, headaches, tiredness) consider prompting yourself to drink more water throughout your typical day. Ideas for consuming more water include drinking more frequently, reminding yourself by keeping water in places you will see them or by setting alarms, sipping with meals or after eating if you aren’t already doing so, re-filling reusable containers once they are empty, or drinking water after going to the restroom.