For modern people, "drinking water" is no longer as simple as replenishing fluids. The wide variety of beverages allows people to choose different flavors and obtain corresponding nutrients from them. There is a pyramid for drinking water.
However, statistics show that in the 1970s, only 6% to 8% of Americans' calorie intake came from beverages. Today, that figure has soared to 21%. Water has become a major factor affecting people's health. The "Healthy Beverage Guidelines," the first of its kind in the world, was published in the *American Journal of Clinical Nutrition*, pointing out that drinking water, just like diet, has a pyramid.
Level 1: The "simplest" water.
Plain water and mineral water can help the body absorb essential minerals and are fundamental substances for maintaining normal metabolism and physiological functions. This is the "simplest" water we should drink the most. Adults need 30-40 ml of water per kilogram of body weight per day. Under normal conditions in moderate seasons and with general work, a normal adult needs about 1800-2500 ml of water per day, including drinking water, water contained in food, and metabolic water. Drinking water usually accounts for 1500-2000 ml. During intense exercise or high-temperature work, a large amount of sweat is produced, and water intake needs to be increased. Children have a high metabolism and need relatively more water than adults. Under normal circumstances, their daily water requirement is 80-90 ml per kilogram of body weight. For children under 2 years old, the daily water requirement is 100-150 ml per kilogram of body weight.
Level 2: Unsweetened tea and coffee
Both tea and black coffee are calorie-free. Tea is rich in flavonoids, which not only have antioxidant effects but also improve vascular dilation function. Moderate coffee consumption can help reduce the incidence of type 2 diabetes and has certain benefits for protecting cardiovascular health. However, due to the stimulating effect of caffeine, it is recommended that the daily intake does not exceed 300 mg. Data shows that a large Starbucks coffee contains 260 mg of caffeine; a common packet of instant coffee contains 55 mg of caffeine.
Level 3: Low-fat or skim milk, or unsweetened plant-based beverages
Our country recommends 300 grams of milk per day. Milk is an important source of calcium, magnesium, potassium, and vitamin D. Drinking more milk helps improve bone density.
Level 4: Zero-calorie sweetened beverages, such as tea drinks and milk-based drinks
China's "General Rules for Nutrition Labeling of Prepackaged Foods" stipulates that in the nutrition facts table, if the energy of a product is ≤17 kJ per 100g, and the energy provided by fat is ≤50% of the total energy, it can be called "zero-calorie." Although the calories in these beverages do not have an adverse effect on the body, numerous studies have shown that an increase in the sweetness of beverages makes people prefer sweet foods more. Therefore, although these beverages are very low in calories, they should be consumed as little as possible.
Level 5: Calorie-containing, nutrient-rich sugary beverages
Such as 100% fruit and vegetable juices, alcohol, sports drinks, etc. They can be consumed in moderation when needed, such as for hypoglycemia or during exercise, to help the body replenish energy in a timely manner, but they are not essential. Alkaline beverages with a sugar content of less than 5% and containing inorganic salts such as potassium, sodium, calcium, and magnesium are a better choice.
Level 6: Calorie-containing sweet beverages
These include carbonated drinks and some beverages with very little fruit juice content but very high sugar content. The sweeteners used in them may cause dental caries, obesity, and type 2 diabetes, so they should be consumed as little as possible.
Based on the six-level pyramid above, in general, of daily fluid intake, plain water should be the most consumed. Unsweetened coffee, tea, milk, and plant-based beverages are beneficial to health and should be consumed in moderation; low-nutrient, high-calorie beverages should be consumed less and should not replace water; the intake of sugary drinks should be further reduced.