A healthy diet is an essential aspect of fitness. Along with exercise, you can improve body function and reduce your risk of chronic disease. What you drink is just as important as what you eat. Certain beverages may support your fitness goals and promote good health. The nutritional value of beverages varies widely. To make the best choices, you can concentrate on the ones that offer a high nutritional value with the minimum amount of calories.
Water
While foods will provide some water due to their moisture content, drinking plenty of water can keep you hydrated and ensure proper digestion. It will also help maintain the proper pH and concentration of chemicals in your body's fluids. The body regulates the environment within and outside of cells. Several systems of the body participate in this vital function. When you work out, your body loses moisture due to perspiration and increased breathing rate. The water you drink helps replace this loss to restore the normal chemical environment within your body.
Nutrient-Dense Carbohydrates
If fitness is your primary goal, it only makes sense to choose the beverages that will provide the greatest health value. Sweetened beverages lack the nutritional value of healthier choices such as milk. They can also thwart your efforts to stay healthy. A 2010 study by Tufts University School of Medicine in Boston found that consumption of sweetened beverages increased the risk for total and abdominal obesity in research of adults aged 20 to 39 years. Obesity heightens your risk for a host of chronic illnesses including heart disease and diabetes. Instead of soft drinks, you should opt for 100 percent fruit juices. (Ref. #2 & #3)
Milk
Several B vitamins as well as vitamin D are found in few dietary sources. One way to ensure adequate intake is to drink fortified milk. A one-cup serving of lowfat milk provides an excellent source of calcium, phosphorus and potassium. It also is an excellent source of riboflavin and vitamin D. To keep your fat intake down, choose lowfat or skim varieties rather than whole milk. If you are lactose intolerant, you can get similar nutritional benefits from lactose-free milk or coconut milk.
Tea
Tea provides a delicious alternative to coffee that may also offer health benefits. Tea contains powerful antioxidants that can help prevent cell damage caused by exposure to free radicals. They harm cells by altering their chemical properties through a process called oxidation. You cannot eliminate free radicals as they are normal by-products of metabolism. They may also be introduced into your body through exposure to environmental contaminants such as asbestos and tobacco smoke. Drinking tea may boost your antioxidants and complement the work of naturally occurring ones in your body.
References
- "Principles of Anatomy and Physiology"; G. Tortora, et al; 2005
- Centers for Disease Control and Prevention: Health Consequences
- "Annals of Nutrition and Metabolism"; Greater Consumption of Sweetened Beverages and Added Sugars Is Associated with Obesity Among U.S. Young Adults; O. Bermudez and X. Gao; November 2010
- U.S. Department of Agriculture Nutrient Data Laboratory
- Mayo Clinic; Food Sources the Best Choice for Antioxidants; June 5, 2009
- Mayo Clinic; Tea: Enjoy a Cup for Health and Pleasure; November 15, 2010
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