Hydration: What Are Your Red Drinks?

Hydration: Create Your Own Spectrum: Red drinks (January 18th, 2021)

Your guide to liquid nutrition is designed to help you make better beverage choices and develop healthy drinking habits no matter what your starting point.

Red drinks also known as those to “drink less” because they don’t support you nutritionally, don’t help you reach your goals, or you would like to drink less while changing your habits.

As you review the beverages in the “drink less” red category, choose a couple for your personal spectrum of red drinks you want to indulge in.

Here is the recap of red “drink less” beverages from each category.

Sweetened beverages:

  1. Fruit juice
  2. Juice drinks

It is okay to drink some fruit juice, but it’s likely best to limit to less than 1 glass per day, since it contains more sugar, less fiber, and less nutrients than whole fruit.

Carbonated beverages:

  1. Soda (pop)
  2. Tonic water
  3. Energy drinks, sweetened

Soda and sweetened energy drinks contribute more sugar to the average diet than any other food or drinks. If you’re drinking a lot from this category, make progressing towards “drink some” a priority.

Did you know that tonic water has roughly as much sugar as soda?

Tea & Coffee:

  1. Tea, heavily sweetened and/or creamed
  2. Coffee, heavily sweetened and/or creamed

When you drink caffeinated coffee or tea:

*Limit total consumption of the two to 5 cups/40 ounces (1,200 ml) per day.

*Ask yourself how you feel physically, mentally, and emotionally a few hours afterwards…as well as if you miss your daily dose.

Dairy & Plant Milks:

  1. Milkshakes
  2. Plant milks, sweetened
  3. Dairy milk, flavored

If you’re struggling to gain lean mass or are very active, it may be beneficial to place sweetened milks in the “drink some” category.

Recovery & Performance Drinks:

  1. Fruit juice smoothies
  2. Sports drinks, sweetened

Consider sports drinks in the “drink some” category during training or even the “drink more” category during competition.


  1. Beer 5% alcohol (1 serving = 12 ounces)
  2. Wine 12% alcohol (1 serving = 5 ounces)
  3. Fortified wine (sherry, port) 18% alcohol (1 serving = 3 ounces)
  4. Hard liquor 40% alcohol (1 serving = 1.5 ounces)

The truth: No one knows whether drinking any amount of alcohol is actually good for us. And too much alcohol is absolutely harmful.

Here’s how to play it safe:

*Drink alcohol moderately.

*If you don’t already drink alcohol, don’t start.

*Try going without alcohol for two weeks. If you can’t, you may not be drinking in moderation.

What does drinking moderately mean?

Women: up to 7 drinks per week with a maximum of 3 drinks per day

Men: up to 14 drinks per week with a maximum of 4 drinks per day.

With a daily drink intake of 100 ounces:

  1. ⅖ red, ⅖ yellow, ⅕ green means 40 total ounces of red “drink less” drinks.
  2. ⅕ red, ⅖ yellow, ⅖ green means 20 total ounces of red “drink less” drinks.
  3. ⅕ red, ⅕ yellow, ⅗ green means 20 total ounces of red “drink less” drinks.
  4. ⅕ yellow, ⅘ green means zero total ounces of red “drink less” drinks.

What 1 or two of the above Red “drink less” drinks are on your personal spectrum that adjusts for your preferences and lifestyle?

If you would like guidance on your hydration journey, contact me at ProCoach.app/Joyce-Sherman

Have you checked out my totally FREE infographic on how to eat healthy without spending hours preparing a meal? Get it here: bit.ly/3p7JG08


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Joyce Sherman

Follow along as I share my nutrition coaching secrets & information, and learn how to grow my business. You will see my ups, downs, and growth along the way.