What you pour into your glass can have a bigger impact on your health than you might think.
Some drinks are genuine health boosters, while others are best enjoyed only occasionally or skipped altogether.
Here’s an overview of most popular beverages and how they affect your body.
Water
Water is essential for your body. It prevents dehydration, constipation, and kidney stones, while containing zero calories.
Also read: Italian Science Has Cracked the Code for Perfect Tomatoes
By simply adding a few extra glasses of water a day, you can lower your intake of fat, sugar, and salt.
Filtered coffee
Coffee can help protect against type 2 diabetes, liver disease, and heart problems if consumed in moderation.
Aim for three to five cups a day, but brew it with a paper filter to remove substances that may raise cholesterol.
Tea
Green, black, and other types of tea are loaded with antioxidants that can reduce the risk of cancer, stroke, and high blood pressure.
Also read: From people-pleaser to clear communicator: How to train your ability to say no
The healthiest option is the one you brew at home without added sugar.
Milk
Milk provides calcium, vitamin D, and protein, all important for strong muscles, teeth, and bones.
For fewer calories, choose low-fat or skim milk. Plant-based alternatives can be good, but often contain fewer nutrients and more sugar.
Soft drinks
Sodas are among the worst beverage choices. They are full of sugar, provide no nutritional value, and are linked to obesity, diabetes, and heart disease.
Also read: Could salmon and mackerel be the secret to Alzheimer’s prevention?
Diet soda
Though low in calories, diet sodas may trick your body into craving more food. Artificial sweeteners are also associated with potential long-term health risks.
Sparkling water
Sparkling water gives you fizz without calories or artificial sweeteners.
Just be cautious with flavored versions that may contain sugar, and remember tonic water contains both sugar and sodium.
Energy drinks
Energy drinks often contain as much caffeine as four to five cups of coffee, plus sugar and additives.
Also read: How to Cook Your Vegetables for Maximum Nutrition
They may cause irregular heartbeat, anxiety, and digestive problems, making them a poor choice for health.
Fruit juice
While 100 % juice offers vitamins, it lacks the fiber of whole fruit. That means you mainly consume natural sugars, which add calories without filling you up.
Whole fruit is always a better option.
Smoothies
Smoothies can provide vitamins and fiber, but store-bought versions are often loaded with sugar and calories.
Also read: Scientists Reveal the Cause of the Obesity Epidemic - and It’s Not Your Fault
Homemade smoothies are healthier, especially if you skip sweetened yogurts or syrups.
Sports drinks
Sports drinks are designed to replace electrolytes after intense workouts.
But unless you’re exercising for more than an hour, they mostly add unnecessary sugar and calories. Water is usually enough.
Coconut water
Coconut water contains electrolytes and less sugar than juice or sports drinks, but the nutrient content varies between brands.
For most people, regular water is still the best choice.
Wine
A glass of wine, especially red, may provide antioxidants that protect the heart and brain.
But drinking too much over time can harm your health, outweighing any benefits.
Beer
Moderate beer consumption may reduce the risk of kidney stones.
However, alcohol content and calories vary widely between beers, so opt for lighter versions if you want to limit weight gain.
Too much beer can also cause many other diseases; therefore, drink responsibly.
Canned cocktails and hard seltzers
These drinks often contain fewer calories and carbs than beer or mixed cocktails. Still, they contain alcohol, and sugar levels can vary, so moderation is key.
Protein shakes
Protein shakes can help meet nutrition goals, but many contain added sugars, flavorings, or excess calories.
They may also cause digestive issues, so it’s best to consult a doctor to find what works for you.
This article is based on information from WebMD.