Rethink Your Drink.

This sobering diagram shows how much sugar is in each of these sugary drinks.

The accompanying picture is really worth 1,000 words - and even more calories.

When losing weight, one of the easiest - and most effective - changes occurs when we modify our liquid intake. Rich in sugar, these drinks often contain few other nutrients and have a very negative impact on our overall health.

Drinking just one soda a day can equal an extra 25 pounds of weight per year. And sugary beverages are the single biggest source of added sugar for the average American - equaling about 50% of the typical person’s increased calorie consumption. All of this can lead to obesity, heart disease and diabetes. Sugary drinks are truly poison for our bodies.

It’s time to rethink your drink!

Here are just a few great drink substitutions:

  1. Coconut water. Gatorade can’t touch nature’s own secret sports drink recipe! Coconut water contains all the electrolytes and carbohydrates you need, but without the artificial flavors, refined sugars or coloring found in manufactured sports drinks. And, coconut water has more potassium than a banana.
  2. Sparkling water. Add a touch of fruit juice to a glass of sparkling water or seltzer and you can cut 90% of the calories that you’d otherwise consume from a can of soda.
  3. Green tea. Hot or cold, green tea has a number of benefits and it’s a great alternative for anything else you might order at Starbucks. Studies have shown that it may help reduce the risk of several types of cancer, heart disease, hypertension, kidney stones and more. Add a touch of honey for a little treat.

Beyond these recommendations, water is always a smart choice - and fresh vegetable juices can be a wise replacement for other, less-healthy drink options. I always keep a bottle of fresh carrot juice in my refrigerator.

If you still have a hard time giving up the sugary drinks you crave, portion control is another option. Cut the size of the drink in half - and, no magic here - you reduce your caloric intake by 50%.

Was the above drink diagram eye-opening for you? What are some of your favorite and healthy drink alternatives? Let me know in the comments below.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. But what if you already don’t drink those kind of drinks on a regular basis? Like yesterday, I drank over 68 oz of water. (I have a 34 oz water bottle and I refilled it twice)

  2. An effective deterrent: Remember that one 12 oz. can of soda has the same amount of sugar as 2 Cadbury eggs.

    Then think about how gross Cadbury eggs are.

  3. I used to work in a restaurant and i drank Soda all day long when i was working because it was free. Then one day i realized exactly how much i was drinking (i could drink it like water) so i cut myself off of it cold turkey. Now i might have a sprite once every 6 months or so :). I only drink water now for the most part.


    Something that EVERYONE, health freak or not, should view when considering sugar in their diet(and more importantly high fructose corn syrup, since it’s in absolutely everything we eat!)

    Reducing obesity is as simple as setting new regulations that force food and drink manufacturers to stop adding unnecessary ingredients which are only there to make us eat, drink and spend more. Too bad we’re not there yet.

    • Not only would those regulations not be simple, the causes of obesity are nowhere near that simple. Obesity as a public health issue is anything but simple. Painting such issues as one-dimensional or simple inhibits progress towards adequate public health measures to combat the many causes.

  5. Wgat about diet soda is it true that even though there are no calories the body still the KA it’s the real thing?

  6. christopher says:

    green tea and sparkling water are alternatives ive been drinking a must be popular.sparkling water is flying off the shelves-where i shop.

  7. I started working in a doctors office about a year ago. Something everyone should see is a vile of blood after the serum has been separated. Once you see what could be flowing through your veins you think a lot more about what you consume.

  8. Graeme Rout says:

    I did not know about coconut water, that is very interesting. Have you ever tried Apple Cider vinegar, better with the bits in, in hot water? It is a lovely and refreshing alternative to a cup of tea and it also helps with fat reduction.

  9. In drinking something, you would think and make sure that it can cause bad effects on your body. Be responsible enough on taking yourself.

  10. Think properly if your drinks is good to your body. It may bad especially if you are having a diet.

  11. This is an extremely practical presentation that gives great examples of how to engage people in executing the plan. I found this very insightful. Well done and thank you.