What’s in My Drink?

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What would happen to us if we didn’t drink enough liquids? Our bodies would become dehydrated. Liquids keep us healthy and we need to drink half of a gallon a day (8 cups) of liquid to keep our bodies hydrated. It would be great if we could drink 4-6 glasses of water a day. Water does several important jobs in our body. It keeps our body at the right temperature, keeps our skin and muscles healthy, our joints lubricated, keeps us from getting cramps. and it also helps with digestion.

While water is always a great choice, low-fat/skim milk and 100% juice are also great options. Many of the drinks that we choose taste good, but really don’t give our body anything we need to be healthy. Sugary drinks (also categorized as sugar sweetened beverages “soft drinks”) refers to any beverages with added sugar or other sweeteners like high fructose corn syrup, sucrose, fruit juice concentrates and more. This includes soda, fruit punch, lemonade (and other “ades”), sweetened powdered drinks, sports and energy drinks. These drinks have a lot of calories and sugar. Try this recipe for a more healthy soft drink option.

Fruity Fizz

What you need:

  • 1 glass
  • 1 straw

Choose 1/2 cup of fizz:

  • Seltzer water
  • Diet ginger ale

Choose 1/2 cup 100% fruit juice:

  • Grape juice
  • Apple juice
  • Orange juice
  • Lemon juice

Choose 1/2 cup fruit:

  • Strawberries
  • Grapes
  • Blueberries
  • Oranges
  • Raspberries
  • Peaches


  1. Pour fizz and juice over ice.
  2. Add fruit and stir. **Tip: Instead of using ice, try freezing the fruit overnight.**