Summer Beverages: the Good, the Bad and the Ugly

	Advantages	Disadvantages	Example
Water	* Hydration * No calories	* Low electrolyte and carbohydrate content* If bottled is environmentally unfriendly	* Tap * Dasani * Figi * Evian
Fruit Juice	* Hydration * Vitamins * Minerals * Electrolytes * Antioxidants * Carbohydrate (sugar) for post-exercise recovery	* High carbohydrate (sugar) concentration* May cause GI distress (even if diluted)* May cause tooth enamel decay* Lacks most the fibre found in the fruit itself	* Orange * Grape * Apple * Grapefruit
Fruit Drink or Punch	* Hydration * May be fortified with some vitamins	* Mostly sugar, artificial colors and flavors* Even if fortified, still lacks important nutrients* May cause tooth enamel decay	* Fruit Punch * Orange drink
Vitamin Water	* Hydration	* Mostly sugars, artificial colors, and flavors* Contains electrolytes but not sodium* Added Vitamins are not necessary- these vitamins are easily obtained through diet	* Glaceau vitamin water
Sport Drinks	* Hydrator * Electrolytes * Carbohydrate (sugar) for post- exercise recovery	* High in calories for inactive people	* Gatorade * Powerade * All Sport * Cytomax
Energy Drinks	* Central-nervous system stimulant* Ergogenic properties	* Most kinds contain caffeine* Not suitable for children	* Red Bull * Hype * Monster
Chocolate Milk	* Hydration * Full of vitamins & minerals * High in calcium & Vitamin D * Builds and strengthens bones * High in protein * Helps in muscle recovery * Costs less than other recovery drinks	* High in sugar (extra calories may be unnecessary for non- athletes)* Some people are lactose intolerant or have a cow’s milk allergy	* Sealtest * Neilson * Quebon * Lactancia
Coconut Water	* Hydration * Full of vitamins & minerals * Contains natural electrolytes * Good source of fiber * Per cup: 46 calories, 9 g CHO, 0.5g fat * Tastes great	* Only keeps for 1 day in refrigerator once opened	* O.N.E * Zico * Vita Coco