Making the Healthy Choice the Easy Choice

Rethink Your Drink Spartanburg

The Eat Smart Move More Spartanburg County coalition offers this information to encourage residents and organizations to choose and promote water as the beverage of first choice. Consuming fewer sugar sweetened beverages is an effective way to improve overall health. Click here for the official toolkit.

Sugary drinks (also known as sugar-sweetened beverages) are any liquids that are sweetened with added sugars. Beverages such as regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars are sugary drinks.

People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis.

Limiting sugary drinks can help you maintain a healthy weight and have a healthy diet. Many people don’t realize just how much sugar and how many calories are in their drinks. Here are some examples:

Drink (12-ounce serving)Teaspoons of SugarCalories
Plain Water0 teaspoons0
Unsweetened Tea0 teaspoons0
Sports Drinks2 teaspoons75
Lemonade6 ¼  teaspoons105
Sweet Tea8 ½ teaspoons120
Cola10 ¼ teaspoons150
Fruit Punch11 ½ teaspoons195
Root Beer11 ½ teaspoons170
Orange Soda13 teaspoons210




What are the health benefits of water?

Water is your body’s principal chemical component and makes up about 50% to 70% of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

  • Gets rid of wastes through urination, perspiration and bowel movements
  • Keeps your temperature normal
  • Lubricates and cushions joints
  • Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.


How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.



The American Academy of Pediatrics recommends following these guidelines for children:

At around 6 months, babies can be introduced to water. They only need about 4-8 ounces per day until they are a year old because the rest of their liquids are coming from breastmilk or formula.

To stay well hydrated, children ages 1-3 years need approximately 4 cups of beverages per day, including water or milk. This increases for older kids to around 5 cups for 4-8 year olds, and 7-8 cups for older children.





Drinking more than the recommended amount of water might be needed in some circumstances:

  • Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout.
  • Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
  • Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
  • Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

Rethink Your Drink Spartanburg promotes choosing water first for all the reasons above. Practicing healthy habits like being physically active, choosing healthy foods and drinking more water is good for everyone. So Rethink Your Drink Spartanburg!