Hydration, hydration, hydration. I often get asked about water, coffee, and alcohol, specifically, "how much" to be drinking. Here are a few helpful guidelines on how to be more mindful about these commonly consumed liquids.
Water: aim to drink at least half of your body weight in ounces. For example, if you weigh 160 lbs., then drink at least 80 oz. (10 cups).
Alcohol: pace yourself by drinking one glass of water after every alcoholic beverage. Moderate alcohol consumption includes up to one drink a day for women and two drinks a day for men, so aim to stick as close to that guideline as possible.
- Wine: has health benefits from the antioxidants resveratrol.
- Beer: Guinness and stouts are usually made with whole grains so they pack a little more nutritional punch, plus stouts have antioxidants. Regular beer usually has upwards of 130 calories per serving so if you're going for quantity over quality, then stick to lite beers, which have about 95-115 calories per serving. Alternatively, you can choose a beer you really enjoy drinking and stick to one to three servings.
- Hard liquor: when it comes to cocktails, the fewer ingredients the better. If straight liquor or "on the rocks" is too intense for you, then opt for drinks like vodka soda or tequila soda with just a splash of cranberry, lime, or other fruit juice, mules, or add muddled berries, which will you give a little sweetness without all the extra sugar that syrups have.
Caffeine: coffee and tea are both excellent options that provide health benefits. When it comes to coffee, the Mayo Clinic even suggests that up to four cups per day is safe for healthy adults. BUT the key with coffee (and most caffeinated beverages) is to know your body and how sensitive it is. For example, for me, when it comes to tea, I can usually drink 3 cups of caffeinated tea per day and feel great but my body can only tolerate 1, single shot cappuccino and I have to drink it before noon otherwise it impacts my sleep. Crazy right? One more note about coffee: fancy coffee drinks like pumpkin spice lattes can be masked as dessert so it's best to steer clear of syrups, whipped cream, and other elaborate ingredients OR choose them intentionally as a treat and be mindful of your sugar consumption throughout the day.
In good health,