One thing that we all have in common in the need for hydration. While we all know that water is the name of the hydration game, there are a lot of other drinks out there that can have benefits, and some that simply claim to. That’s why changing what you drink is one of the most foundational swaps you can make to help elevate your overall health and aid with weight loss. Not only can it be a great way to cut back on sugar, but incorporating certain drinks can even elevate your health and provide essential nutrients.
I want to prevent you from making the same mistakes I did so I thought I would share some drinks to incorporate more of, and some to minimize. It’s important to remember that while it’s totally great to treat yourself to fun drinks, make sure what you’re drinking on a daily basis is nourishing you, not depleting you.

So without further ado, here are 5 Drinks to Love & 5 to Minimize:

Drinks to Maximize:

Water  should always be a priority on your list because even mild dehydration (1-3% of body weight) can impair many aspects of brain function plus trigger headaches and migraines in some individuals. I always start my day with anywhere from 16oz-32oz water since you essentially wake up dehydrated from the night. If drinking enough water is not a habit for you yet, try setting reminders on your phone to drink every 2 hours or keep a full bottle at your desk!⠀⠀
Protein shake- a shake that is low in sugar can be an easy & convenient way to hydrate, get in more protein, and have a healthy snack.⁠ Feel free to add your own fruit at home since that’s the good kind of sugar paired with fiber.
Kombucha (Lower-Sugar) – is a fermented tea that contains live bacteria found naturally in your gut. Taking in these probiotics can support & even help out the ratio of good bacteria to bad bacteria in your GI tract. If you’re sensitive to caffeine, just be mindful that it does contain some caffeine so you may want to avoid it in the afternoons and look for a brand that isn’t packed with sugar.
Herbal Tea- Has been around for hundreds of years & isn’t not going anywhere. There are a slew of health benefits associated with many herbal teas, making them a good choice if you’re looking for a refreshing drink other than water. (Note: “fit tea” is not an herbal tea.)
Coffee- A hearty cup of joe contains a small amount of vitamins and minerals, is high in antioxidants, and is linked to a reduced risk of many diseases. It contains caffeine which is a stimulant that can disrupt sleep and cause problems for some people. If you are sensitive to caffeine, you may want to opt for decaffeinated coffee, which uses solvents to extract the caffeine from coffee beans. However for most, caffeine can cause a short-term boost in energy levels, brain function, and even exercise performance.
Actual Green Juice- Can be a great way to pack in extra nutrients and have a tasty snack. All of the fibrous pulp is removed in the juicing process, leaving behind just the liquid from the fruit/veggies. Because of this, juice can be easier to digest and have more concentrated amounts of vitamins and minerals than a smoothie. However, juices made of mostly fruit with few vegetables can be packed with sugar. Fruit juices lack fiber to help slow the absorption of sugar and can raise blood sugar levels quickly, so it’s definitely better to juice mostly vegetables along with maybe one fruit to get the most nutrients or use a high quality green juice powder like my favorite, Organifi Green Juice. If you’d like to try it for yourself you can even use my code MEOWMEIX for a 15% discount.

Drinks to Minimize:⠀⠀

Sodas- Are packed with sugar and can be highly addicting. They also contain all kinds of artificial filler ingredients, food dyes, and more. Even just swapping one soda a day for a healthier choice like water can do wonders for your overall health.
Fruit Juice- The juicing process removes the fiber from the fruit and acts similarly in your body to other sugary drinks. Juicing yourself at home can be better, but can still raise blood sugar levels quickly, so it’s definitely better to avoid fruit juices on a regular basis.  ⠀⠀
Fake Green Juices- There are many “green juices” out there on the market now that are either mostly concentrated fruit juices or have other filler ingredients. That huge amount of sugar will lead to a a blood sugar spike and crash later, especially due to the lack of fiber. The way these “green juices” are processed strips the fruit of many of it’s beneficial vitamins, minerals & phytonutrients.
Store-Bought Smoothies – Like the fake green juices, these are sugar-bombs in disguise. If you find yourself in the mood for a refreshing smoothie, you can try making one at home with ice, water/coconut water, your favorite fruits and veggies, and even protein powder if you want.
Frappucinos – are basically sugar with a side of coffee. With a whopping 61g sugar, your standard frappuccino could easily be mistaken for ice cream. Of course treating yourself to a sugary drink like that on occasion wouldn’t be an issue but I want to make sure you’re making the smart choice on a regular basis! Stick to black coffee with almond milk and stevia/monk fruit for a much more nutritious and equally delicious drink on a regular basis.
Hope you found this helpful!