Healthy Drink Tips for Independence Day: What to Sip and What to Skip

On Independence Day, between grilling and gathering with friends and family, many of us tend to drink more than usual. Often, the go-to choices include bottles of cola, beer, sugary juices, or colorful cocktails, without much thought of the sugar and calories we’re consuming.

Sweetened beverages may be festive, but they’re far from healthy. They’re loaded with added sugars and can put stress on the body. According to a study published in Circulation, regular consumption of sugary drinks is linked to increased risk of obesity, type 2 diabetes, and heart disease.

The Healthier Choice: Water (With a Twist)

Instead of stocking up on sugary drinks, keep a bottle of cold water available at every table or seating area and encourage guests to opt for the healthier choice.

Want to make it more interesting? Infuse your water naturally:

• Add slices of lemon, fresh mint leaves, or pieces of strawberry to a pitcher.

• Try sparkling water with a squeeze of lime for a refreshing, fizzy alternative that feels special but doesn’t overload the body.

Drinking Alcohol? Don’t Forget the Water

If you choose to drink alcohol, remember to hydrate. Alternate each alcoholic drink with a glass of water. Alcohol can cause dehydration, and drinking water in between will help you stay refreshed, focused, and able to fully enjoy the day.

Balanced Beverages = Better Vibes

Pairing smart drinks with balanced meals creates a celebration that’s not only delicious and fun, but also respectful to your body and mind.

Be mindful of how much you’re drinking during meals and opt for moderation, not excess. As one recent study noted: “Moderate, responsible drinking helps maintain a light and pleasant atmosphere, prevents feelings of heaviness and fatigue, and allows everyone to fully enjoy the family gatherings and outdoor festivities.”