5 Unhealthy Beverages To Stop Drinking & 5 That Keep You In The Best Shape
What we drink plays just as important a role in our health as the foods we eat, something I didn’t fully understand until recently. For years, I drank whatever tasted good, never pausing to consider the impact on my body.
Eventually, I started noticing the consequences: sluggish energy, weight gain, and skin that lacked its usual glow.
That’s when I began paying closer attention to my beverage choices. The right drinks can support your workouts, boost mental clarity, improve digestion, and even enhance your skin. But the wrong ones? They silently sabotage your health. Let me share what I’ve learned through experience.
1. Sugary Sodas: The Silent Waistline Expanders
Yesterday I caught myself reaching for a cola after a stressful meeting. Old habits die hard! Just one 12-ounce can packs around 39 grams of sugar, that’s about 10 teaspoons!
Your body doesn’t need this sugar bomb. When you drink soda, your blood sugar spikes dramatically, forcing your pancreas to work overtime. This roller coaster effect leaves you crashing later, craving more sugar, and storing extra calories as fat.
The phosphoric acid in these fizzy drinks also weakens your bones by leaching calcium. Trust me, your future self will thank you for breaking up with soda now.
2. Energy Drinks: Artificial Energy That Costs You Later
The morning I replaced coffee with an energy drink before my presentation was the same day I experienced my first panic attack. Coincidence? Science suggests otherwise.
Energy drinks combine alarming amounts of caffeine with mysterious ‘energy blends’ that can send your heart racing. Many contain as much sugar as soda plus synthetic stimulants that can raise blood pressure and stress hormones to dangerous levels.
Your adrenal glands weren’t designed to handle this manufactured energy rush. The temporary boost these drinks provide often leads to deeper fatigue as your body struggles to recover from the artificial high.
3. Sweetened Coffee Concoctions: Desserts in Disguise
My morning ‘coffee’ ritual was actually a dessert habit in disguise! Those fancy coffee shop creations with whipped cream mountains and caramel drizzles can contain more calories than a full meal.
A large flavored latte can pack 400+ calories and more sugar than a candy bar. The worst part? Your brain doesn’t register these liquid calories the same way it does food, so you don’t feel full afterward.
Coffee itself offers health benefits, but drowning it in syrups, whipped cream, and whole milk transforms a potentially healthy drink into a blood sugar nightmare that can contribute to insulin resistance over time.
4. Store-Bought Fruit Juices: Nature’s Candy Without the Fiber
Growing up, my mom always packed juice boxes in my lunch, thinking they were healthy. Boy, was conventional wisdom wrong on this one!
While they come from fruit, commercial juices often contain minimal actual juice and maximum added sugars. Even 100% fruit juices lack the fiber that whole fruits provide, which means you’re essentially drinking concentrated sugar water that spikes your blood glucose levels.
The processing also destroys many of the vitamins and antioxidants that make whole fruit nutritious. One glass of orange juice requires several oranges—would you eat four oranges in one sitting? Probably not!
5. Water: The Ultimate Elixir Your Body Craves
Remember when I thought plain water was boring? Now I can’t live without my reusable bottle! Nothing hydrates more perfectly than pure water—it’s literally what your cells are designed to use.
Water powers every bodily function from digestion to brain activity. When I started drinking adequate amounts daily, my skin cleared up, headaches disappeared, and my energy levels stabilized throughout the day.
The simplest way to know if you’re drinking enough? Check your urine—pale yellow means you’re on track. I add fresh fruits or herbs for natural flavor when I want variety without the downsides of sweetened beverages.
6. Green Tea: The Ancient Metabolism Booster
My afternoon slumps vanished when I swapped my second coffee for green tea. This ancient beverage contains a perfect balance of caffeine and L-theanine that creates alert calmness without the jitters.
The catechins in green tea, especially EGCG, have been shown to boost metabolism and increase fat burning during exercise. I’ve noticed better recovery after workouts since making this my pre-gym drink.
Beyond fitness benefits, green tea is loaded with antioxidants that fight cellular damage and support brain health. Pro tip: Don’t add boiling water directly to green tea leaves, wait about two minutes after boiling for the perfect cup without bitterness.
7. Kombucha: Gut-Friendly Fizz That Satisfies Soda Cravings
Soda cravings used to control me until I discovered kombucha! This fermented tea delivers the satisfying fizz I craved while actually improving my digestive health.
The live cultures in properly made kombucha support your microbiome, those trillions of beneficial bacteria that influence everything from immunity to mood. The slight tanginess comes from beneficial acids that can help with digestion and nutrient absorption.
Watch out for commercial brands with added sugar though. My favorite weekend activity is now brewing my own, controlling exactly what goes in. Start with small amounts if you’re new to fermented foods, your taste buds and gut will adapt!
8. Protein Smoothies: Liquid Nutrition That Builds Strength
The game-changer in my fitness journey wasn’t another workout, it was what I drank afterward. Properly crafted protein smoothies provide the perfect recovery fuel without the sugar overload of commercial options.
I combine a clean protein powder with unsweetened plant milk, a handful of greens you can’t even taste, and just enough fruit for natural sweetness. This combination delivers amino acids for muscle repair alongside vitamins and minerals that support overall health.
The blending process breaks down plant cell walls, making nutrients more bioavailable than just eating the ingredients. Just keep an eye on portions, even healthy ingredients add up!
9. Coconut Water: Nature’s Sports Drink Without the Junk
My marathon training revelation came when I switched from neon sports drinks to coconut water. Talk about a natural upgrade!
Unlike manufactured electrolyte beverages loaded with artificial colors and corn syrup, coconut water contains naturally occurring electrolytes, potassium, magnesium, sodium, and calcium, in a balance similar to what your body needs during and after exercise.
The slightly sweet taste comes from natural sugars that provide quick energy without the crash. For intense workouts lasting over an hour, coconut water replenishes what you’ve lost through sweat while supporting proper muscle function. Look for pure versions without added sugars for maximum benefits.