There's nothing like a sweet, cool drink in the summer, and it's really tempting to indulge when you're focusing on your health. However, most of our favorite summer drinks contain a lot of sugar and can derail your journey to good health.
“Reducing sugar can be a breeze with a few smart swaps. Instead of sugary snacks, reach for fresh, whole fruits that are naturally sweet and brimming with vitamins. Swap sugary sodas and juices for water infused with slices of citrus or a handful of berries," say experts at Live Football Tickets.
"Pay attention to hidden sugars in packaged food by checking labels and opt for low-sugar alternatives. Preparing your own beverages like iced herbal teas sweetened with a touch of honey or fruit-infused sparkling water gives you full control over the ingredients and helps you avoid sugar overload while staying refreshed this summer.”
If you're curious to know which drinks you should avoid, check out this list of the seven worst summer drinks compiled by fitness experts at Live Football Tickets and Offbeat Marketing.
Energy Drinks
There's a reason why the UK proposed a ban on energy drinks for those who are under the age of 16. They are loaded with caffeine and taurine, which can raise your heart rate and blood pressure. Because it's a sweet drink, the taste can trick you into overconsumption, leaving you dehydrated, especially when paired with alcohol. Some of the other risks include abnormal heart rhythms, seizures, and mood swings.
Bubble Tea
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This trendy drink, unfortunately, has some downsides when consumed excessively and is best avoided on your health journey. It's high in calories due to the combination of sweetened tea, milk, and tapioca pearls, and it contains 7 to 12 teaspoons of sugar. The tapioca pearls can also cause gastrointestinal issues like bloating, gas, and constipation, as well as artificial flavors, colors, and preservatives.
Sweet Cocktails
Sweet cocktails like margaritas and frozen daiquiris are very deceptive, as they can be refreshing on a hot day. However, a classic margarita can account for over 70% of your daily sugar intake. A good trick that the study suggests (and also something my dietician recommends) is drinking a glass of water for each cocktail. This helps keep you hydrated.
"Your body is mainly made up of water, so staying hydrated is essential, especially with the extra sweating that happens in the summer," says Donna Callander, personal trainer and director of Offbeat Marketing. "While everything is fine in moderation or as an occasional treat, it’s important to be mindful of the hidden calories, sugars, and salts in what you consume.”
Lemonade
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It's probably no surprise that lemonade was voted as most people's favorite summertime drink. But as popular as it is, we may forget about the sugar and acidity that it has and this blend can have negative affects on our health and teeth. It can spike blood sugar levels and erode tooth enamel, which leads to cavities.
"Your body is mainly made up of water, so staying hydrated is essential, especially with the extra sweating that happens in the summer. While everything is fine in moderation or as an occasional treat, it’s important to be mindful of the hidden calories, sugars, and salts in what you consume.”
Smoothies
I know what you're thinking: aren't smoothies healthy? They can be, but they are also often packed with sugar. The fruits and vegetables that are used in smoothies are good for you, but it's all about moderation. When fruit is blended, it breaks down its cell walls and releases natural sugars as free sugars that are quickly absorbed into the bloodstream, leading to rapid spikes in blood sugar levels.
Frozen Coffee
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I'm a sucker for a Frappuccino, but with all the whipped cream and syrups inside, it's essentially a sugar bomb. Drinking frozen coffee and Frappuccinos can lead to weight gain and possible health problems like type 2 diabetes. While the National Health Service (NHS) says adults should consume a maximum of 30g of sugar daily, some of our favorite coffee shops' drinks, like a Starbucks Caramel Frappuccino with semi-skimmed milk, have a staggering 48.5g of sugar.
Soda
The high sugar and caffeine in sodas can lead to dehydration, which is the last thing you want on a hot summer day. A typical can have around 39g of sugar, which is about nine teaspoons, and this excess sugar forces your kidneys to work harder to process it, leading to increased urination and subsequent fluid loss. If you're craving a fizzy drink, try unsweetened sparkling water instead. Unsweetened sparkling water and fruit-infused water help improve digestion and constipation.
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Camesha created the organization after her struggles with mental health and the lack of community she experienced. The Chicago native explains how she created Sista Afya to be rooted in “culturally grounded care.”
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“So at my organization, Sista Afya Community Care, we focus on providing mental health care through a cultural and gender lens,” she tells xoNecole. “So when we think about the term intersectionality, coined by Kimberlé Crenshaw, we think about the multiple identities that lead to certain experiences and outcomes as it relates to Black women.
“So in the context of culturally grounded care, being aware of the cultural history, the cultural values, and then also the current issues that impact mental health outcomes.”
Words like “strong” and “independent” have long been associated with Black women for some time and many of us have begun to embrace the soft life and are using rest as a form of resistance. However, some of us still struggle with putting ourselves first and overall shedding the tainted image of the “strong, Black woman” that had been forced on us.
Camesha shares that while there’s more and more communities being created around empowerment and shared interests like running, she still questions, “are Black women really comfortable with being vulnerable about sharing their experiences?”
Being vulnerable with ourselves and others play an important role in healing the instinctive nature of always being “on” for everyone. “I'm currently facilitating a group on high functioning depression, and yesterday, we talked about how when Black women may be struggling or have shared their concerns with other people. They may be minimized, or they're told to just be strong, or it's not so bad, or I went through something worse back in Jim Crow era, so you should be thankful,” she explains.
“So I think there's a challenge with Black women being able to be honest, to be vulnerable and to receive the support that they need in the same capacity as how much they give support to other people. So that is probably a very common theme. I think we've made a lot of progress when we talk about the superwoman syndrome, the mammy stereotype, the working hard stereotype, the nurturing stereotype. I think we're beginning to unpack those things, but I still see that we have definitely a long way to go in that area.”
I think there's a challenge with Black women being able to be honest, to be vulnerable and to receive the support that they need in the same capacity as how much they give support to other people.
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While we’re unpacking those things, we know that we’re still women at the end of the day. So as we continue to serve in various roles like mothers, daughters, sisters, and caretakers, we have to make caring for ourselves a priority. Camesha reveals four ways we can still care for others without abandoning ourselves.
Trust
First things first, trust. Camesha explains, “Some of the burdens that Black women have can be linked to not feeling like you can trust people to carry the load with you.
“It's hard because people experience trauma or being let down or different experiences, but one of the things that I found personally is the more that I'm able to practice trust, the more I'm able to get my needs met. Then, to also show up as my best to care for other Black women.”
Know Your Limitations
Another thing Camesha highlighted is Black women knowing their limitations. “The other thing that I would like to bring up in terms of a way to care for yourself is to really know your limitations, or know how much you can give and what you need to receive,” she says.
“So often, what I see with Black women is giving, giving, giving, giving, giving to the point that you're not feeling well, and then not receiving what you need in return to be able to feel well and whole individually. So I really think it's important to know your limitations and know your capacity and to identify what it is that you need to be well.”
Don’t Take On A Lot Of Responsibilities
Next on the list is not taking on so many responsibilities, sharing herself as an example. “The other thing is taking on too much responsibility, especially in a time of vulnerability.
“One thing that I personally struggled with was being so passionate about community mental health for Black women, and saying yes to everything and taking on so much responsibility,” she reveals. “That affected me to do well in serving Black women and then also impacting my own well being.”
Practice Self-Care
Lastly, she notes the importance of practicing self-care. “The last thing is really practicing regular self care, regular community care, so that it's embedded into your daily life. So for me, having prepared meals, going to the gym, getting eight hours of sleep, spending time with friends and family, all of those things are part of my self care that keep me at my best,” she explains.
“Then community care, leaning into social networks or social groups, or spending time with other interests or hobbies. That's a part of my community care that keeps me going, so that I can take care of my needs, but also to be able to show up best in care for others.”
Find out more about Camesha and Sista Afya Community Care at communitycare.sistaafya.com.
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