Did you know that a 12-ounce can of cola has 39 grams of sugar in it? To put that in perspective, that’s approximately nine teaspoons of sugar, which calculates to 150 calories. If you’re the type of person that needs a daily can of cola, then you’re drinking 1,050 empty calories a week and ingesting approximately a cup and a half of straight sugar. To burn that off, a 150-pound person would need to run approximately two and a half hours. That’s all too much sugar to be drinking when it has little to no nutritional benefits.
And if you’re thinking a sports drink might be a better route, think again. A regular 32-ounce sports drink bottle contains 56 grams of sugar. Sure, you’re getting electrolytes, but is it worth putting that excessive amount of sugar in your body?
It’s time to stop drinking soda and other sugary drinks. Take the two-week soda swap challenge and replace your go-to beverage with soda alternatives like fruit-infused water. Try it out for two weeks to break the bad habit of reaching for that sugar-filled can. The following fruit water recipes can quench your sweet tooth and provide greater nutritional benefits and hydration.
To get that same kind of buzz you do from a caffeinated can of soda, try out an energizing lemon-lime-orange infused water for a natural energy boost. The three citrus fruits are filled with vitamin C, which can help improve your immune system. The electrically charged citric acid pairs with water to deliver electrolytes to your cells, providing you with a burst of energy. All you need to make the water is three of each fruit and a large pitcher. Slice the fruits in circular rings, place them in the bottom of the pitcher, let them infuse for at least two hours and serve chilled for a refreshing, citrusy drink that only contains minimal, natural sugar.
Strawberry-watermelon water is another flavor-packed, extremely hydrating drink that offers a natural sweetness. According to Medical News Today, increasing watermelon consumption has been linked to decreasing risk for obesity, diabetes and heart disease—the same health issues drinking too much soda can lead to. Watermelon also is made up of 92 percent water and is packed with electrolytes. Similarly, strawberries have also been shown to improve heart health and control blood sugar levels. To make strawberry-watermelon water, simply place four cups of strawberry halves and four cups of cubed watermelon in a large pitcher, top with water and let the mixture infuse for at least six hours before serving. This hydrating, electrolyte friendly, fruit-infused water can work as a great swap for sugary sports drinks.
These fruit-infused water recipes can kick off your soda swap challenge with a bang. For more alternatives to soda, check out Our Top 3 Fruit Water Infusion Recipes. You can significantly reduce the amount of sugar you drink each day by taking the two-week soda swap challenge. Replace that soda with a delicious and healthy alternative and your body will greatly appreciate the challenge.