Beverages: Water is Best

When it comes to hydration, water should always be your first choice. Unless your clinician or coach tells you otherwise, your goal should be to drink 80 – 100 ounces of fluid per day. At least half of this should be water.

For best results, abstain from alcohol, or drink alcohol in limited quantities (1 – 2 no or low carb drinks no more than 1 – 2 times per week), avoiding beer and sugar-infused mixed drinks entirely.

Coffee and tea: Limit 1 – 2 per day if caffeinated (note: dairy milk and some milk alternatives are higher in carbs; if you like your coffee or tea lightened, use half and half, heavy cream or suggested milk alternative instead.

Non-caloric beverage: No limit (i.e. sparkling water). Lemon / lime squeeze is fine. Limit diet soda to 12 ounces per day

Salty broth or bouillon: 1 – 2 cups per day encouraged for first few weeks

Almond, coconut, hemp and soy milks (unsweetened): Limit 16 ounces per day

All high-carb beverages, including soda, sweetened tea/coffee, sweetened milks, rice and oat milk, punch, tonic water, and all fruit juice (even if it says no sugar added)

High-carbohydrate alcoholic beverages, including non-lite beer, spritzers and drink mixes

*One soda contains the equivalent of 10 cubes of sugar