Whether you're doing downward dog on the beach or chilling poolside, you need to keep hydrated this summer. But some beverages are a minefield of calories, fat and sugar, so choose carefully or risk losing that hard-won bikini body. "Consumers often forget to count liquid calories in their total food intake for the day," says Patricia Chuey, a registered dietitian and sports nutritionist based in Vancouver. "These drinks can add up." Plus, they may even fail to quench your thirst in the first place. "Many drinks, due to the sugar content, may leave you feeling thirstier."
THE DRINK: STARBUCKS MOCHA FRAPPUCCINO BLENDED COFFEE (grande) 380 calories
THE GOOD: You get calcium from the milk. And let's face it, some days caffeine helps get you going.
THE BAD: With 130 calories from fat alone, 47 grams of sugar and 240 milligrams of sodium, Chuey deems this one "not healthy." However, if you eat well 80 percent of the time, you have room for treats.
SIP IT OR DITCH IT?: Make your own instead. That way, you can control the amount of sugar and fat. Blend strong coffee with ice cubes and milk (regular or chocolate) or soy milk (plain or vanilla). Add sugar to taste.
THE DRINK: GURU ENERGY DRINK (250 mL) 100 calories
THE GOOD: It's made with 100-percent-natural, organic ingredients and it's fat-free.
THE BAD: The sodium (150 mg) and sugar (23 g) mean the drink is actually less hydrating than it could be for the average person.
SIP IT OR DITCH IT?: Although not great for daily consumption, it may be useful during exercise. For a healthier sports drink, mix two cups of water, half a cup of OJ, one teaspoon of sugar and one-eighth of a teaspoon of salt.
THE DRINK: PROPEL FIT WATER (500 mL) 20 calories
THE GOOD: Low in calories, it's a source of B5, B6, B3, with antioxidants thrown in, too (vitamins C and E).
THE BAD: Plain water and a balanced diet have greater health benefits than fortified water. Plus, try quenching your thirst with water first. "This helps you [drink] a smaller portion of other beverages," says Chuey.
SIP IT OR DITCH IT?: Propel's low-cal count and some vitamins get the green light.
THE DRINK: SOBE ELIXIR ORANGE CARROT FLAVORED JUICE BEVERAGE (600 mL) 230 calories
THE GOOD: It's fat- and caffeine-free, plus it has 100 percent of your daily requirement of vitamin C.
THE BAD: It has 59 grams of sugar. "I'm not a fan of juice-even when it's 100-percent natural because the [bottle sizes] are too large," says Chuey. A suitable serving is 125 mL-250 mL.
SIP IT OR DITCH IT?: It's OK if you drink just a third of the 600 mL bottle and save the rest for another two servings.
THE DRINK: TIM HORTONS ICED CAPPUCCINO (small) 250 calories
THE GOOD: It provides 10 percent of your calcium needs.
THE BAD: It has almost seven teaspoons of sugar and not much in the way of nutrition.
SIP IT OR DITCH IT?: Save this for a treat. Order it with milk instead of cream and save 100 calories.
THE DRINK: DAIRY QUEEN ARCTIC RUSH SLUSH (small) 240 calories
THE GOOD: It'll satisfy your sweet tooth.
THE BAD: Those calories are empty ones: 48 g of carbohydrates (the bad kind) because of the sugar-10 teaspoons!
