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Every time I fly, I choose a free beverage for two reasons. I don’t drink alcohol, and even if I did, I’m too cheap to pay for it. Whenever I see a passenger order a beer or Bloody Mary I think, Wow, that little drink cost six dollars. That’s expensive. Did you ever think you could grow rich from what you don’t drink?
James and I (aka Mr. and Mrs. Frugal) always order water at restaurants. James loves to say we’re “big drinkers” because we like big glasses of water with our meals. Naturally, this is quite disappointing for our server. One day we calculated how much money we’ve saved in the past ten years doing this. Assuming we go out an average of twice a month, we have saved $1200. Of course, that’s if we had ordered soda, iced tea, or lemonade. If we ordered alcohol, our savings would be even greater. And keep in mind most people eat out a lot more than twice a month. So drinking water isn’t just good for your waistline; it’s good for your bottom line.
Think of water as free liquid health. Water gives you energy, helps you lose weight, lowers your risk of heart attack, and improves your skin and teeth—all for free. If you don’t get enough of it, you may become dehydrated, which means your body won’t have enough water to carry out normal functions. Even mild dehydration can drain your energy and lead to headaches, fatigue, muscle weakness, and dizziness.
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, plus your brain, muscles, and lungs all contain a lot of water. Your body needs water to regulate body temperature and transport nutrients to all your organs. Water also brings oxygen to your cells, removes waste, and protects your joints and organs. A six-year study published in the American Journal of Epidemiology found that people who drank more than five glasses of water a day were 41 percent less likely to die from a heart attack than those who drank less than two glasses during that study period.19 You may think you need coffee to start your day, but what you could really use is a glass of water.
Not only does water do wonders on the inside of your body, it helps on the outside too. Drinking plenty of water helps your skin stay elastic and supple. When you’re properly hydrated, your skin looks healthier and less wrinkly. So if you want your skin to have a healthy glow, don’t forget to reach for eight glasses of water a day. Water also protects your pearly whites because when you drink soda and even sports drinks, they contain acids that erode dental enamel. That’s great for your dentist’s business, but not so great for you.
What other drink besides water delivers so many health benefits at zero calories? Water is in a class all by itself. It’s one of your best allies for losing weight. Chances are there are times in the day besides mealtimes when you feel hungry. Believe it or not, you may be more thirsty than hungry. By drinking a tall glass of water whenever you feel hungry, you may stop yourself from grabbing that unnecessary snack (or at least reduce the size of that snack). You can also drink a glass of water before your meal to fill your stomach, which will help you to put your fork down sooner.
If you drink a lot of water, you won’t be drinking other beverages, such as sugary sodas or high-calorie coffee drinks. Let’s say you switch out a caramel frappuccino blended coffee with whipped cream (venti size) with an ice-cold glass of water. You’ll save yourself 500 calories—that’s about one-fourth of your entire caloric intake for the day—and pass on 68 grams of sugar, which will definitely help your waistline. If you don’t want to skip your coffee, try a lower calorie choice such as a small café latte or cappuccino made with fat-free milk (about 120 calories) or have your cup of java black.
Do you like soda? If so, you’re not alone; soft drinks are a main staple of the average American diet. Americans spend $80 billion a year on beverages, $64 billion of which is spent on soft drinks. Why is soda not only popular but problematic to your health? Consider that many 12-ounce sodas contain ten teaspoons of sugar. You wouldn’t imagine putting ten teaspoons of sugar into your mouth, one spoonful at a time, but it sure is easy to gulp it down with ice.
Studies show that women who drink one or more sodas each day are twice as likely to develop type 2 diabetes in a four-year period as women who drink less than one soda a day. Fructose, which is the sweetener found in many sodas, will make you gain weight, but its replacement isn’t much better. Artificial sweeteners such as aspartame have been linked to migraine headaches and other negative health reactions.20 Danna Demetre, RN, says,
You think you can’t live without your soda, but the truth of the matter is, if you could see on a microscopic level some of the damage, the excessive sugar and chemicals, you would start to think, I do not enjoy drinking things that are not good for me. And I love drinking things that really nourish my body. If you tell yourself that little piece of self-talk every day, it will help you have a different attitude about the things you put in your mouth.21
You may know the health benefits of water, but when it comes down to it, you just don’t like the taste. There are a few things you can add to your glass of water to make it more appealing: lemon or lime wedges, a sprig of mint, strawberries, or even cucumber slices. Sparkling mineral water is also a good alternative, especially if you’re weaning yourself off soda. Just make sure the sparkling water you choose has zero calories and no sugar or artificial sweeteners added.
Maybe you’re having trouble squeezing eight glasses into a day. Just a few minor adjustments in your daily routine may do the trick:
• Drink a glass of water when you wake up.
• Drink a glass of water with breakfast, lunch, and dinner.
• Carry a water bottle with you when you go out.
• Keep a glass of water on your desk when you’re working.
• Have a few extra water bottles in the car.
• Drink a glass of water in the afternoon, between lunch and dinner.
• Drink water before, during, and after exercise.
• Eat foods that naturally contain water, such as watermelons, oranges, grapefruit, and even broccoli and carrots.
If you need more variety in what you drink, here are the next best beverages after water:
Tea (especially green tea). Tea is loaded with antioxidants that help prevent damage to your body. Tea has also been shown to reduce stress and contribute to longevity. You can drink it hot or cold in any season.
Milk (low-fat and fat-free). Milk has calcium and protein, and has been demonstrated to reduce the risk of osteoporosis, hypertension, colon cancer, and kidney stones. Unlike soda, it may also help to reduce the risk of tooth decay instead of contributing to it. Soy milk is a good alternative if you’re lactose intolerant.
One hundred percent fruit juice. Make sure there is no sugar added and limit your serving to four to eight ounces. If you’re used to drinking much more than that, try diluting the juice with water or adding a little juice to sparkling water for a treat.
Vegetable juice. Vegetable juice is a great low-calorie choice with antioxidants, such as vitamins A and C, and other nutrients such as lycopene. Eight ounces of vegetable juice has two grams of fiber, is very low in sugar, and only 50 calories. Look for low- or reduced-sodium options.
As you choose your drinks wisely and focus on the building block of water, you’ll grow rich in health benefits—and your beverage bill won’t put a dent in your pocketbook.
Thought for Rejuvenation
Write down your estimate of how many cups you drink per day of the following beverages:
Water ___________
Coffee ___________
Milk ____________
Juice ___________
Soda ___________
Other ___________
Act of eXpression
Drink six to eight glasses of water today. If you need a game plan to make that happen, write down your plan here. Feel free to use some suggestions from today’s reading.