Q&As

Hydration

Can caffeinated beverages help keep me hydrated?
While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004 by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.
How much water do I need to drink each day?
There are no specific recommendations for plain water. However, the Institute of Medicine of the National Academy of Sciences (IOM) does have specific recommendations for total fluid intake — which includes drinking water as well as the water obtained from all other foods and beverages.
 
According to the IOM, adult men and women should aim for 11-16 cups of total fluids a day, while children and adolescents need slightly less, about 9-14 cups per day. Learn more about hydration guidelines
Why are fluids so important to overall health?
Fluids from the beverages you drink and the foods you eat are your body’s primary source of water, which it needs to regulate body temperature, keep skin moist, and transport oxygen and other essential nutrients to your cells.
 
Your body is constantly losing water — through your breath as you exhale, through your skin as perspiration, and through urine. This water must be replaced to maintain good health.
 
Learn more about Hydration & You.
Do I need a sports beverage when I exercise?
During intense exercise lasting for more than one hour, The American College of Sports Medicine recommends that carbohydrates be consumed at a rate of 30-60 grams per hour. This can be achieved without compromising fluid delivery by drinking a sufficient amount of a solution containing 4-8 percent carbohydrates. The ACSM also recommend consuming approximately 0.5-0.7 g of sodium per liter of water to replace that lost from sweating. Fluid replacement solutions with added electrolytes (primarily NaCl) enhance palatability and reduce the probability for development of hyponatremia. Regular sports drinks are formulated in light of these recommendations. Learn more about fluid needs when exercising.
Can I get dehydrated when it is cold outside?
Although people tend to perspire more in hot weather, dehydration can also be a problem during the winter months. High rates of energy expenditure in winter activities such as snowboarding, ice skating, and skiing and use of heavy clothing can cause significant sweating and fluid loss.
 
So, watch out for dehydration, which can lead to fatigue, headaches and muscle cramps, even in the winter months. The best way to protect yourself is by drinking fluids throughout the day.
What are electrolytes and what do they do for me?
Electrolytes, such as potassium, sodium and chloride, are nutrients that are important for maintaining the body’s fluid balance. Since electrolytes are lost through sweat, you can replace them by drinking a variety of beverages such as juices and sports drinks. You can also replace them through food, such as fruits and vegetables.

Nutrition


Nutrition
Are concentrated and not-from-concentrate juices as nutritious as fresh squeezed juice?
While many people may love the idea of making their own fresh-squeezed orange juice, the time it takes to prepare could be a limiting factor to enjoying it on a regular basis. Therefore, commercially available alternatives, including not-from-concentrate and from-concentrate juices, are excellent choices. They both taste great and are equally nutritious.
How much caffeine is in energy drinks and how does this compare to other caffeinated beverages?
Energy drinks have approximately 70-85 mg of caffeine per 8 fluid ounce or 240ml serving depending on the brand, which is more than twice as much as most soft drinks, but still less than some coffees.
What’s the difference between a juice drink, a juice cocktail and a juice beverage?
Nothing. All terms indicate that the product is less than 100% fruit juice.
How much milk should I drink a day?
The 2005 Dietary Guidelines recommend consuming at least three cups per day of fat-free or low-fat milk or equivalent milk products.
Are soft drinks high in phosphorus?
The phosphorus in soft drinks is much lower than in commonly consumed foods and beverages. An eight ounce serving of regular soda contains approximately 41 mg of phosphorus, about 6% of the recommendation for most adults. On the other hand, milk has 228 mg of phosphorus per 8 ounces and peanuts have 288 mg per 1/2 cup serving.
I am on a low-sodium diet. Should I be concerned about the sodium level in soft drinks?
Actually, soft drinks contain very little sodium and are classified as "low sodium" or "very low sodium" foods in the U.S., depending on the local water supply. An average 8-ounce serving of a soft drink generally contains no more than 35 mg of sodium, most of which comes from the water used in its manufacture. Most individuals on sodium-restricted diets are able to include soft drinks as part of their dietary regimen.
Can I drink soy beverages if I am lactose intolerant?
Soy-based beverages do not contain lactose and can be a good milk alternative for individuals who are lactose intolerant. However, soy is not naturally a good source of calcium, so if you are looking for soy-based beverages to replace milk, look for one that is fortified with calcium.
Why do sports drinks contain sodium?
Electrolytes, primarily sodium chloride, are added to sports drinks to enhance palatability and may also help endurance athletes reduce their risk for developing hyponatremia, a rare condition occurring primarily in endurance athletes who lose both salt and fluids through sweat, but replace only fluids. Hyponatremia can lead to disorientation, confusion and in most cases seizures.

Nutrients
How can I make sure I am getting enough calcium?
Dairy products are excellent sources and experts recommend consuming at least three servings a day of dairy products including milk, yogurt and low-fat cheeses. One cup of milk contains about 300 mg. But, there are other choices if you do not like or are allergic to milk. Some juices, soy-based beverages and other foods are now fortified with calcium. Leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources.
Is high-fructose corn syrup considered a carbohydrate?
Yes - high-fructose corn syrup is a sweetener derived from corn that is structurally similar to table sugar because it is comprised of fructose and glucose. Like table sugar, HFCS contributes 4 calories per gram. Learn more about HFCS.
Is cutting fat completely out of my diet healthy?
No - fat is a nutrient that must be included in your daily diet for vitamin absorption, energy storage and cushioning of joints and organs. Without enough of the essential fatty acids, skin may become dry and flaky and your immune system function could decline. However, since fats and oils are a more concentrated source of calories, you should aim to get between 20%-35% of your total daily calorie needs from fat. A diet consisting of mostly high-fat foods may lead to excess calorie intake and weight gain.
Why is fiber so good for your health?
Fiber may help reduce the risk of cancer and heart disease. The FDA has approved the following health claims for fiber:
  • Low fat diets rich in fiber-containing grain products, fruits and vegetables may reduce the risk of some types of cancer, a disease associated with many factors.
  • Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain some types of fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.
  • Three grams of soluble fiber daily from foods such as oat bran, oatmeal or whole wheat oat flour as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
What’s the difference between folate and folic acid?
Folic acid is the synthetic form of folate. Folic acid is better absorbed by the body and is what is used when fortifying foods and beverages.
What’s the difference between macronutrients and micronutrients?
Macronutrients including carbohydrates, protein and fat are needed in larger quantities than micronutrients in the body. Macronutrients also provide calories in contrast to micronutrients. Vitamins and minerals are considered micronutrients.
Should I be concerned with getting too much magnesium?
Getting too much magnesium is mostly a concern only for people with kidney failure or those that over-use medications that contain magnesium, such as certain antacids and laxatives. Consuming too much magnesium from food generally isn’t harmful unless you have a kidney disease.
Why is potassium important?
Getting enough potassium daily from foods and beverages helps maintain normal blood pressure levels and possibly decreases bone loss. Because excess potassium is excreted from the body, there is little to no risk of toxicity for healthy people with normal kidney function. However, people with impaired kidney function should monitor potassium intake because they may not be able to excrete it properly.
What happens if I do not have enough sodium in my diet?
As long as you eat a well-balanced diet, you have little risk of your body not getting enough sodium. Most people in developed countries consume more than enough sodium from foods and beverages they consume each day. Hyponatremia, a level of sodium depletion that is quite serious and can lead to disorientation, confusion and seizures, is very rare and occurs primarily in endurance athletes, such as marathon runners, who lose both salt and fluids through sweat, but replace only fluids.
How does the %DV for vitamin C on food labels compare to my child’s needs?
The % DV for vitamin C on food labels is based on 60 milligrams.  Children between the ages of 1 and 3 need 13 milligrams per day. Needs jump to 22 milligrams per day for children 4 to 8 years old and 39 milligrams per day for those between the ages of 9 and 13. Older girls need 56 mg per day through age 18 while older boys need 63 mg per day through age 18.
Is vitamin A considered an antioxidant?
Vitamin A and its derivative, beta-carotene, are recognized for antioxidant properties. Antioxidants help reduce oxidative damage to your cells caused by free radicals. Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive.
Does water contain nutrients such as vitamins and minerals?
Drinking water does not contain additional nutrients, but depending on the source of the water and processing methods (mineral water, distilled water, etc), minerals may be present. Some water varieties contain added fluoride which is important to dental health. And a number of water beverages are fortified with an array of vitamins and minerals.

Functional Ingredients
What are antioxidants?
Antioxidants are substances that help neutralize free radicals that can damage cells. The most well known antioxidants are vitamin C, beta carotene (a vitamin A derivative) and vitamin E. These antioxidants are naturally occurring in fruits and vegetables as well as whole grains. Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, the FDA has determined that this evidence is limited and not conclusive.
What are functional ingredients?
Functional ingredients are those ingredients or foods that may have beneficial properties beyond basic nutrition.
 
For example, plant sterols naturally sourced from plant extracts are now added to some juices to help reduce cholesterol.1 Soy protein found in soy-based foods, such as soy beverages, may reduce the risk of heart disease.2 Learn more about functional ingredients.
 
1 Foods that contain at least .4 grams per serving of plant sterols, consumed twice daily with meals for a daily total intake of at least .8 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
 
2 Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.
How are functional foods regulated?
The safety of functional foods is assured by the same legal and regulatory regulations that apply to all foods in the US. Claims about the health benefits of functional foods are subject to detailed requirements.

Ingredients


Sweeteners
Why do certain beverages use a combination of sweeteners?
No single low-calorie sweetener can match the taste and functionality of table sugar (sucrose), but using a blend of low-calorie sweeteners can achieve a sweetness that’s very close. Using a blend of sweeteners can also reduce the amount of total sweetener needed to obtain a desired level of sweetness. That’s because many sweeteners are synergistic (that is, their sweetness in combination is greater than the sum of their sweetness if used separately). Using a blend can also improve product stability.
What are non-nutritive sweeteners?
Non-nutritive sweeteners are sweeteners that do not contribute calories or other nutrients to the diet. Also known as low-calorie or intense sweeteners, common non-nutritive sweeteners include sweeteners such as aspartame, acesulfame potassium, sucralose and saccharin.
What is stevia?
Stevia is derived from a shrub native to South America that has a sweet taste. Currently, stevia is not available for use in food or beverage products in the US. It is sold only as a dietary supplement and may be found in packets that resemble tabletop sweeteners.
Is there a limit to the amount of non-nutritive (low-calorie) sweeteners one should consume?
The FDA has established Acceptable Daily Intakes (ADI) for sweeteners as listed below. It is important to note that the ADI is a conservative estimate. For example, if one day you consume twice the ADI, this has little relevance in a lifetime of consumption of the additive at levels below the ADI. As with any food, excessive consumption should be avoided.

Sweetener Acceptable Daily Intake: Equivalent to:
Acesulfame potassium 15 mg/kg of body weight per day 25 cans of diet soda sweetened solely with ace-K for a 150-lb person
Aspartame 50 mg/kg of body weight per day 15 cans of diet soda sweetened solely with aspartame for a 150-lb person
Saccharin 15 mg/kg of body weight per day 8.5 packets of sweetener for a 150-lb person
Sucralose 5 mg/kg of body weight per day 5 cans of diet soda sweetened solely with sucralose for a 150-lb person
Why was cyclamate once banned from use?
In 1969, as a result of a very controversial animal study in which rats given extremely high does of cyclamate developed tumors, cyclamate was banned in the USA and England. Since then, over 75 scientific studies on cyclamate have proven it to be safe for human consumption. In 1984, after analysis of all the scientific evidence, the Cancer Assessment Committee of the US Food and Drug Administration (FDA) came to the conclusion that Cyclamate is not carcinogenic. In 1985 this finding was confirmed in an independent evaluation of the report by the US National Academy of Sciences. As a result of these new studies, many authorities, including the World Health Organization, Food and Agriculture Organization (FAO/WHO) Joint Expert Committee on Food Additives (JECFA), the Scientific Committee on Food (SCF) of the European Commission (now the European Food Safety Authority (EFSA), and food safety authorities in Mexico have approved its use in a wide range of foodstuffs. And, although cyclamate is not currently approved for use in the U.S., a petition for the re-approval of cyclamate is currently under review by the US FDA.

Caffeine
Do caffeinated beverages make me dehydrated?
While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004 by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.
Will drinking caffeinated beverages daily cause health problems?
Caffeine is one of the most widely studied ingredients in the food supply today and food and health authorities throughout the world, including the U.S. Food and Drug Administration (FDA), have approved caffeine as an ingredient in soft drinks and in other products such as headache remedies.
 
Most experts consider moderate consumption to be up to 300 mg a day-the amount contained in 2-3 cups of coffee or 5-6 cans of caffeinated soft drinks.
 
Of course, moderate caffeine consumption would be lower for children. Pregnant or nursing women, or women trying to become pregnant, should consult a doctor regarding caffeine consumption.
Why is caffeine added to soft drinks?
Caffeine is an integral part of the complex flavor and overall profile of some soft drinks, which consumers enjoy for refreshment, taste and hydration. For over 100 years in some cases, the formulas for these drinks have carefully balanced a mix of ingredients, including sweeteners, carbonation, caffeine, and other flavorings to produce the refreshing taste and exhilarating quality that consumers prefer, especially when served cold or with ice. The bitter taste of caffeine is part of the complex flavor profile of these drinks.
 
The amount of caffeine in most caffeine-containing soft drinks is relatively small -- about 30 milligrams of caffeine per 8-ounce serving, or less than one-third the amount present in an 8-ounce cup of drip-style coffee (104-192 mg per 8 oz). However, because some people prefer beverages without caffeine, many soft drinks are also available in caffeine-free versions.
Is caffeine addictive?
Addiction is a loosely used and, at times, loaded word that means different things to different people and is often defined differently by members of the general public. People who say they are “addicted” to caffeine tend to use the term loosely, like saying they are “addicted” to chocolate, running, shopping, working, or television.
 
However, caffeine is not addictive as experts in the scientific community define the term. According to the World Health Organization, “There is no evidence whatsoever that caffeine use has even remotely comparable physical and social consequences which are associated with serious drugs of abuse.”
 
In the most recent version of the Diagnostic and Statistical Manual of Mental Disorders, the authoritative text of the American Psychiatric Association, caffeine is not classified as causing “substance dependence.”
 
Unlike drugs of abuse, people who choose to consume foods and beverages that contain caffeine can control or moderate their caffeine intake. Most people who consume caffeine maintain a relatively consistent level of intake.
 
Caffeine is considered a mild stimulant. Scientific studies confirm that although many people enjoy caffeinated products, those who choose to stop consuming or reduce caffeine in their diets can do so without serious medical intervention or serious psychological or physical effects. The side effects that some people experience, such as headaches, tend to be mild and pass within a few days.

Carbonation
Is carbonation in a beverage safe?
Yes. Like other food ingredients, carbon dioxide, which is used to carbonate beverages, has been reviewed by regulatory authorities worldwide and its safety has been confirmed.
 
Carbon dioxide occurs naturally in the atmosphere as a colorless, odorless gas. It is what we breathe out and what plants take in.

Beverages & Health

How do beverages fit into an overall healthy lifestyle?
Just like the food you put in your body, beverages are important. All beverages help keep us hydrated and certain beverages can also provide vital nutrients that our body needs. Remember that some beverages contain calories and count towards your daily caloric intake.
Do soft drinks affect bone health?
Insufficient calcium intake, hormonal changes, and a lack of weight-bearing physical activity can adversely affect bone health. Some people have expressed concern about the effect of soft drinks, in particular phosphoric acid, on bone health.
 
Soft drinks contribute very small amounts of phosphorus/phosphoric acid to the diet. Compared to other dietary sources of phosphorus, soft drinks contribute about two percent of the total dietary phosphorus in the U.S. diet and the amount found in soft drinks is similar to the level found in orange juice (this percentage may vary in your local area). The vast majority — 98% — of dietary phosphorus comes from high-protein foods like meats, cheeses, nuts and grains.
 
Further, research indicates that among female teens, milk drinkers consume over four times more phosphorus than non-milk drinkers, regardless of soda consumption.1
 
In 1994, the U.S. National Institutes of Health (NIH) held a conference on Optimal Calcium Intake and brought together experts from many fields including osteoporosis and bone and dental health. The experts prepared an independent report that stated "phosphate has not been found to affect calcium absorption or excretion significantly." The American Medical Association reviewed the NIH experts' statement and concluded that the effect of phosphate on calcium absorption was "physiologically trivial." The U.S. National Institutes of Health Consensus Development Conference on Osteoporosis reaffirmed in 2000 that dietary phosphorus/caffeine is not an important factor in osteoporosis for individuals consuming a balanced diet.

1 Bowman, SA. Beverage choices of young females: changes and impact on nutrient intakes. JADA. 2002; 102:1234-1239.
Between working full-time and raising a family, I don't have time to join a gym. How else can I get exercise?
Try finding ways to move more in your daily life, such as taking the stairs, walking your dog or even pacing while on the phone. Wearing a pedometer or step counter is a good way to track your level of physical activity. Experts recommend aiming for at least 10,000 steps a day. If you’re below that level, try increasing your daily steps by 500 a week, then add another 500 each week until you achieve your goal.
 
Because physical activity is important for your entire family, also consider planning active outings such as going to the park, riding bikes, ice skating or incorporating activity into family gatherings such as a softball tournament or family field day.
Can all beverages be part of a weight maintenance diet?
As long as you balance the calories you take in with calories you burn, any food or beverage can be part of a weight-maintenance diet. For many people who enjoy sweetened coffee drinks, soft drinks and other beverages with calories, this requires using good judgment when it comes to how much (portion size) and how often these beverages are consumed. Fortunately for those who watch their weight, there is also a wide variety of low-calorie thirst-quenching beverages, including waters, teas, coffee, diet soft drinks and other beverages.

Beverages & Children's Health

How can I get my child to drink more fluids?
Several studies show that children consume about 45 to 50 percent more liquid when it's flavored vs. plain water. That's good news because research also shows that all beverages, not just water, contribute to hydration.

Other tips for increasing a child's fluid intake include:

  • Allow older children to suck on ice or home-made popsicles made with low-calorie juice beverages.
  • Have your child pick out a fun water bottle and keep it filled with water or other low-calorie beverages.
  • Offer more fluid-rich foods like fruits and vegetables and soups as meals or snacks.
  • Let children create their own flavorful beverages by adding fresh fruit.
  • Offer beverages that are neither hot nor cold. Beverages slightly cooler than room temperature tend to be consumed in greater volumes than fluids at either temperature extremes.
How much fluid does my child need a day?
Children ages 1-3 need approximately 5.5 cups (1.3L) of total water intake a day including beverages and food while children ages 4-8 require 7.5 cups (1.7L) of total water intake a day.
 
While your children can meet their daily fluid intake requirement with water alone, keep in mind that all beverages, including water, tea, coffee, soft drinks, sports drinks, milk, and juice, as well as foods with a high water content like soup, fruits and vegetables, contribute towards this recommendation. On average, about 80 percent of an individual’s total water needs are met by drinking beverages and about 20 percent is provided by food.
My child is allergic to milk. How can I be sure he gets enough calcium?
Although dairy products like milk are rich in calcium, it is possible for your child to get the calcium he needs from other calcium-fortified foods and beverages, like soy milk, juices and breakfast cereal, as well as some unusual food sources like broccoli and turnip greens.
 
Calcium is important for growing children as it serves as the foundation for healthy bones. Children ages 5 through 8 need 800 milligrams of calcium per day, while 9- to18-year-olds need 1,300 mg of calcium, or the equivalent of approximately 4 cups of milk.
 
Because the percentage of Daily Value (%DV) on food labels is based on 1000 milligrams per day, it’s easy to determine how much calcium is in a serving of many foods you buy: simply multiply the %DV found on the food label by 10. For example, calcium-fortified orange juice has a %DV of 30, which means it provides 300 milligrams of calcium per 8-ounce serving — about the same as milk. This only works for calcium, though. The %DV for other nutrients is based on different values.
How much juice should my child drink?
The American Academy of Pediatrics recommends that juice intake should be limited to 4 to 6 ounces per day for children 1 to 6 years old and 8 to 12 ounces a day for children 7 to 18 years old.
 
While certain 100% juices provide vital nutrients the body needs, over-consuming any food with calories may result in excess calories that could lead to weight gain or reduce your child’s appetite for foods and beverages containing other important nutrients that growing children need.
Are diet sodas and products with low-calorie sweeteners OK for my child?
All low-cal and no-cal sweeteners found in beverages in the U.S. have been extensively tested and approved by the FDA as safe for consumption by adults and kids alike.
 
Let your children enjoy a variety of beverages, and be confident that the low-cal versions are safe for them.
Do soft drinks or other sweetened drinks contribute to the childhood obesity problem?
All calories count, no matter what their source, and must be balanced with the energy used by our bodies. This includes soft drinks as well as other sources of calories. However, no one food or beverage should be blamed for the obesity problem when in fact so many factors contribute to the problem.
 
There have been several studies examining the relationship between soft drink consumption by young people and weight gain. A number of studies failed to show a relationship between increased body mass index (BMI) and soft drink intake. For example, a study published in 2004 by Virginia Tech researchers concluded that, “…consumption of regular carbonated soft drinks and fruit drinks/ades-- two beverages widely hypothesized to be positively associated with BMI--were not statistically significant in any of the models.”1 Another recent study involving over 100,000 school-aged children in 34 countries published in 2005 also failed to find a relationship between soft drink consumption and obesity.
 
1Forshee et al. “The role of beverage consumption, physical activity, sedentary behavior, and demographics on body mass index of adolescents.”  International Journal of Food Sciences and Nutrition (2004) 55,463-478.