Healthy Drinks : Sparkling water with a splash of juice

Sparkling juices may have as many calories as sugary soda pop. Instead, make your own sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice. For additional flavor, add sliced citrus or fresh herbs like mint.
Beverages to limit

Drinks that are loaded with sugar are the worst choice; they contain a lot of calories and virtually no other nutrients. Consuming high-sugar drinks can lead to weight gain and increased risk of type 2 diabetes, cardiovascular disease and gout.

The average can of sugar-sweetened soda or fruit punch provides about 150 calories. If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year. (2) Cutting back on sugary drinks may help control your weight and may lower your risk of type 2 diabetes.

Sports beverages are designed to give athletes carbs, electrolytes, and fluid during high-intensity workouts that last an hour or more. For other folks, they’re just another source of sugar and calories.

Energy drinks have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and additives whose long-term health effects are unknown. For these reasons it’s best to skip energy drinks.