F L U I D N E E D S :M E N 1 3 C U P S

P E R D A Y ,W O M E N 9 C U P S

P E R D A Y

D E P A R T M E N T O FH E A L T H P R O M O T I O N

& P R E V E N T I O N

go.tufts.edu/healthyliving

What to Drink

What NOT to Drink

Best Drinks:WaterInfused waterSparkling waterTea or Coffeewithout addedsweeteners

Drinks to Limit:Diet drinks100% Fruit juice

Drinks to Avoid:SodaSports beveragesSweetened ice­teaEnergy drinksFruit flavored drinks

Water:Water is the best choice: It's calorie-free and provideseverything the body needs - restores fluids lost throughmetabolism, breathing, sweating, and removes waste. It's theperfect beverage for quenching thirst and re-hydrating.Infused water: try adding citrus fruit (lemons, limes, orange,grapefruit, berries, watermelon, mint, or cucumber slices to acold glass of water.Sparkling water may have as many calories as a sugary sodapop. Instead, make your own sparking juice at home with 12 ozsparkling water and just a splash of juice.

Drinks loaded with sugar:Drinks loaded with sugar are the worst choice; they contain alot of calories and virtually no other nutrients. The average can of soda or fruit punch provides about 150calories. If you were to drink just one can every day, and notcut back on calories elsewhere, you could gain up to 15 lbs in ayear! Cutting back on sugary drinks may help control yourweight and may lower your risk of type 2 diabetes.Sport beverages are designed to give athletes carbs,electrolytes, and fluid during high-intensity workouts that last anhour or more. For other folds, they're just another source ofsugar and calories.Energy drinks have as much sugar as soft drinks, enoughcaffeine to raise your blood pressure, and additives whoselong-term health effects are unknown. Best to skip.

Created by Cassandra Suarez, 2016

F L U I D N E E D S :M E N 1 3 C U P S

P E R D A Y ,W O M E N 9 C U P S

P E R D A Y

D E P A R T M E N T O FH E A L T H P R O M O T I O N

& P R E V E N T I O N

go.tufts.edu/healthyliving

How to Infuse

Best Drinks:WaterInfused waterSparkling waterTea or Coffeewithout addedsweeteners

Drinks to Limit:Diet drinks100% Fruit juice

Drinks to Avoid:SodaSports beveragesSweetened ice­teaEnergy drinksFruit flavored drinks

Cucumber, Lemon, Cilantro Grape, Orange

Grapefruit, RosemaryGrape, Strawberry, Lime

Watermelon, MintGrape, Pineapple

Mango, MintStrawberry, LemonOrange, PineappleRaspberry, Lime

CucumberLemon, Orange, BlueberryBlackberry, Lime, Orange

Lemon, PomegranateLemon, Raspberry

Raspberry, MintApple, Cinnamon stick

Let infusion sit for stronger flavor (30 minutes)

Drink over ice and enjoy!

Pick what to infuse:

For more recipes and ideas, visit: http://www.infusedwaters.comCreated by Cassandra Suarez, 2016