Choosing drinks can be tricky with so many options. Some drinks have added sugar, fat, or salt. Balance your beverage choices with activity and healthy foods for a lifestyle that works for you.
Drinks to Choose Most Often
Drink these regularly to stay hydrated.
Water (plain or bubbly)
Unsweetened Tea or Coffee
Low-Fat or Fat-Free Milk (3 cups per day)
- Water is your body’s best friend. It keeps you hydrated, helps your body work properly, and is usually easy to find. Plus, it's usually very inexpensive if you are getting it from the tap. Add a slice of lemon or some fruit for a fun twist!
- Unsweetened coffee and tea is great when you want a little more flavor in your beverage choice! Since coffee and tea can have extra caffeine, balance these choices with other drinks throughout the day.
- Low fat or fat free milk is a great choice because it is an excellent source of calcium and provides protein and other nutrients as well.
Drinks to Choose Less Often
These drinks are nice to enjoy sometimes. Try to balance them with the "Choose Most Often" drinks.
Diet Soft Drinks
Flavored Waters
100% Fruit Juice
- Diet soft drinks are tasty and lower in sugar than regular soda, but don’t hydrate you as well as other options like water. They also typically contain additional caffeine so consider balancing these drinks with less caffeinated ones.
- Flavored waters can be a fun way to stay hydrated, especially if plain water isn’t your favorite. Check the label to avoid options with a lot of added sugar or artificial sweeteners. You can also make your own flavored water at home by adding slices of fruit, herbs like mint, or a splash of 100% juice.
- 100% juice is a good source of nutrients, but lacks the fiber from whole fruits. Since limiting sugar in beverages is important, even 100% juice that contains natural sugar from fruit should be limited to around one-cup per day.
Choose These Drinks Rarely
These drinks can be enjoyed on rare occasions. For daily hydration, balance them with drinks from the "Choose Most Often" drink list.
Sports Drinks
Soft Drinks or Sodas
Alcoholic Beverage
- Sports Drinks are helpful when you’re doing intense exercise for a long time, like running a marathon. Most of the time, water is all you need.
- Soft Drinks, Sweetened Teas/Coffees, Fruit Flavored Juice Drinks and Lemonades often have added sugars so it's a good idea to balance them with unsweetened options.
- Alcoholic Drinks contain alcohol and often added sugars. These should be consumed responsibly and according to CDC Guidelines.
- Milkshakes & Smoothies: While smoothies can be made with nutrient-dense ingredients, they shouldn’t be thought of for hydration. Some smoothies can be considered a snack or a part of a meal rather than a beverage.
- Energy drinks contain a lot of caffeine and sometimes added sugar as well. Most people can drink caffeine in moderate amounts with no concerns, but it is not recommended for children, especially those under the age of two.