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THE BEST SUMMER DRINKS
Michele Sponagle gets the lowdown on the best and worst drinks to sip this summer

Whether you’re doing downward dog on the beach or chilling poolside, you need to keep hydrated this summer. But some beverages are a minefield of calories, fat and sugar, so choose carefully or risk losing that hard-won bikini body. “Consumers often forget to count liquid calories in their total food intake for the day,” says Patricia Chuey, a registered dietitian and sports nutritionist based in Vancouver. “These drinks can add up.” Plus, they may even fail to quench your thirst in the first place. “Many drinks, due to the sugar content, may leave you feeling thirstier.”

THE DRINK	THE GOOD	THE BAD	SIP IT OR DITCH IT?
STARBUCKS MOCHA FRAPPUCCINO BLENDED COFFEE (grande) 380 calories	You get calcium from the milk. And let’s face it, some days caffeine helps get you going.	With 130 calories from fat alone, 47 grams of sugar and 240 milligrams of sodium, Chuey deems this one “not healthy.” However, if you eat well 80 percent of the time, you have room for treats.	Make your own instead. That way, you can control the amount of sugar and fat. Blend strong coffee with ice cubes and milk (regular or chocolate) or soy milk (plain or vanilla). Add sugar to taste.
GURU ENERGY DRINK (250 mL) 100 calories	It’s made with 100-percent-natural, organic ingredients and it’s fat-free.	The sodium (150 mg) and sugar (23 g) mean the drink is actually less hydrating than it could be for the average person.	Although not great for daily consumption, it may be useful during exercise. For a healthier sports drink, mix two cups of water, half a cup of OJ, one teaspoon of sugar and one-eighth of a teaspoon of salt.
PROPEL FIT WATER (500 mL) 20 calories	Low in calories, it’s a source of B5, B6, B3, with antioxidants thrown in, too (vitamins C and E).	Plain water and a balanced diet have greater health benefits than fortified water. Plus, try quenching your thirst with water first. “This helps you [drink] a smaller portion of other beverages,” says Chuey.	Propel’s low-cal count and some vitamins get the green light.
SOBE ELIXIR ORANGE CARROT FLAVORED JUICE BEVERAGE (600 mL) 230 calories	It’s fat- and caffeine-free, plus it has 100 percent of your daily requirement of vitamin C.	It has 59 grams of sugar. “I’m not a fan of juice—even when it’s 100-percent natural because the [bottle sizes] are too large,” says Chuey. A suitable serving is 125 mL–250 mL.	It’s OK if you drink just a third of the 600 mL bottle and save the rest for another two servings.
TIM HORTONS ICED CAPPUCCINO (small) 250 calories	It provides 10 percent of your calcium needs.	It has almost seven teaspoons of sugar and not much in the way of nutrition.	Save this for a treat. Order it with milk instead of cream and save 100 calories.
DAIRY QUEEN ARCTIC RUSH SLUSH (small) 240 calories	It’ll satisfy your sweet tooth.	Those calories are empty ones: 48 g of carbohydrates (the bad kind) because of the sugar—10 teaspoons!	Swap it for a Sugar-Free Pop-sicle Ice Pop—the same type of empty calories as a slush, but it’ll give you a similar sweet fix with only 15 calories.

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