You’ve been crushing your workouts and making great food choices, but what about your drinks? Believe it or not, what you sip can make or break your progress. Hidden sugars, sneaky calories, and lack of hydration can all quietly sabotage your goals. But don’t worry—small tweaks can make a big difference. Let’s take a look at some common drink traps and how to swap them for options that are just as satisfying (and a whole lot healthier).
Drink to Rethink: Soda
The problem: That midday soda might taste refreshing, but it packs a heavy sugar load—about 8–10 teaspoons in just one can. Even diet sodas can mess with your cravings and leave you wanting more sweet stuff.
Try this instead: Reach for sparkling water with a splash of citrus or a few slices of cucumber. You’ll still get the fizz you crave, without the sugar crash.
Watch Out: Sugary Coffee Drinks
The problem: A little caffeine is okay, but fancy lattes and blended drinks can contain 200+ calories and loads of sugar and fat. Add whipped cream and syrups, and it's practically dessert.
Try this instead: Stick to regular coffee with a splash of low-fat milk or a plant-based alternative. Use naturally flavored coffee beans or a dash of cinnamon for extra flavor—no syrup needed.
Drink with Caution: Alcohol
The problem: Frozen drinks like margaritas and piña coladas can pack 500+ calories each. Plus, alcohol lowers your inhibitions, making it easier to snack on less-than-healthy options.
Try this instead: Opt for lighter options like a vodka soda with lime, dry wine, or even a mocktail made with sparkling water and fruit. And always alternate with water to stay hydrated and in control.
Skip the Sip: Milkshakes
The problem: Delicious, yes. But nutritious? Not so much. Milkshakes are essentially drinkable desserts—one large shake can clock in at over 700 calories.
Try this instead: Make a fruit smoothie at home using frozen fruit, low-fat yogurt or milk, and a spoonful of nut butter or oats. You’ll get fiber, protein, and flavor—without the sugar overload.
Heavy Option: Whole Milk
The problem: Whole milk is rich and creamy, but it comes with more calories and saturated fat than you may need.
Try this instead: Switch to low-fat or plant-based milk like almond, oat, or soy. They’re usually fortified with calcium and vitamin D, and many come in fun flavors (hello, vanilla oat milk!).
Southern Classic: Sweet Tea
The problem: Sweet tea can contain more sugar than soda and fast food. One glass may have up to 4 tablespoons of sugar!
Try this instead: Brew your own tea and sweeten it lightly with honey, lemon, or fresh fruit. Herbal and green teas with natural flavorings (like mint or berry) are great choices and rarely need extra sweetener.
Sneaky Sugars: Juice Drinks
The problem: “Juice” drinks often contain more corn syrup and food coloring than actual fruit. Labels like “juice cocktail” or “fruit drink” are red flags.
Try this instead: Look for 100% fruit juice or, better yet, make your own at home. Try mixing half juice with half sparkling water for a lighter option. Want more nutrition? Choose vegetable juices or simply grab a piece of whole fruit.
The Real MVP: Water
It might not sound exciting, but water truly is the gold standard. Staying hydrated helps keep your metabolism humming, supports digestion, and even curbs cravings.
Try adding slices of lemon, fresh mint, or berries to keep it interesting. And if you drink a glass before meals, you might naturally eat less—win-win!
The Bottom Line
You don’t have to give up your favorite beverages, but a few smart swaps can help you feel more energized, stay on track, and reach your goals faster. Cheers to better choices and smarter sips!
