Today, supermarket shelves are overloaded with a variety of drinks — from electrolyte waters to “functional” smoothies and detox cocktails. We are convinced that almost every bottle is the key to energy, weight loss, or longevity. But do all these promises have a scientific basis? As noted by Baltimore Chronicle, distinguishing truly healthy drinks from marketing traps is an essential skill for modern consumers.
Water: The Simplest Is the Best
Regardless of seasons, trends, and brands, clean water remains the main drink for maintaining health. The human body is made up of more than 60% water, and all vital processes depend on sufficient hydration.
Insufficient water intake leads to fatigue, headaches, digestive problems, and even decreased concentration. The daily norm depends on body weight, physical activity, and climate, but generally, 1.5–2 liters is the optimal minimum.
It is important to pay attention to water quality: ideally, filtered or spring water. Tap water is not always safe, especially in old urban systems.
Juices: Vitamins or Sugar Bomb?
Many people believe that fruit juices are a natural source of vitamins. This is partially true, but only if we talk about freshly squeezed juices without added sugar. On the other hand, store-bought juices often contain:
- High levels of glucose and fructose
- Preservatives and colorants
- Almost no fiber
- Minimal benefits after pasteurization
Juices labeled “100% natural” may contain additional concentrates or sugar. If you do drink juice — limit it to a maximum of 150 ml per day, preferably freshly squeezed.
Alternative: Fresh juices with spinach, carrot, or beetroot
Such juices have a lower glycemic index and contain more microelements.
Energy Drinks: Energy with Risks
Energy drinks are marketed as a source of quick energy and brain stimulation. However, their composition often includes:
- High doses of caffeine (up to 300 mg per can)
- Taurine, guarana, ginseng
- Huge amounts of sugar
- Artificial flavors
Such drinks cause a sharp energy spike, followed by an equally sharp crash. Regular consumption threatens cardiovascular problems, high blood pressure, and even addiction.
Better choices:
- Green tea
- Unsweetened coffee (up to 2 cups per day)
- Natural matcha with water
Detox Drinks: Myth or Reality?
“Detox waters,” “detox smoothies,” “cleansing drinks” — this is a new trend actively promoted on Instagram. Their ingredients often include:
- Lemon, ginger, mint
- Cucumber, apple, spinach
- Chia seeds or spirulina
Although these ingredients themselves are healthy, the term “detox” is a marketing myth. The body has kidneys and liver, which are the main filters.
Smoothies or water with added natural ingredients can support hydration but do not “flush out toxins” as brands promise.
Functional Drinks: Real or Pseudo-Innovations?
Functional drinks promise to improve immunity, brain function, or digestion. They often contain:
- Prebiotics and probiotics
- Vitamins B, D, C
- Extracts of ginkgo, ashwagandha, melissa
But it is important to remember: the benefits of such drinks have only been proven in some cases. Most of the microelement doses in them are minimal, and to get a real effect, you need to consume them constantly, which is expensive and not always safe.
Truly beneficial functional drinks:
- Kefir or ryazhenka without additives
- Natural kombucha without sugar
- Water fortified with vitamin D (certified)
Zero-Calorie Carbonated Drinks: Savior or Trap?
Diet cola or “sugar substitute” drinks seem safer, but:
- They contain aspartame, sucralose, acesulfame-K
- Can disrupt hunger and satiety signals
- Do not aid weight loss, as some studies show
- Are linked to metabolic syndrome risk
Low-calorie soda water is not a substitute for healthy drinks. It only creates the illusion of a right choice.
Table Comparing the Benefits and Harms of Popular Drinks
| Drink | Benefits | Potential Harms | Recommendations |
|---|---|---|---|
| Water | Hydration, thermoregulation | None | 1.5–2 L per day |
| Fresh juice | Vitamins, antioxidants | High sugar | 100–150 ml per day |
| Store-bought juice | Partial benefits | Sugar, preservatives | Limit or avoid |
| Energy drinks | Temporary stimulation | Blood pressure, heart issues | Avoid |
| Detox smoothies | Vitamins, fiber | Marketing effect | Once a day |
| Zero-calorie soda drinks | No calories | Appetite disruption, additives | Very rarely or avoid |
What Should You Really Drink Every Day?
To avoid marketing traps, follow simple rules:
- Drink water throughout the day, even when you do not feel thirsty
- Replace juices with fruits, and energy drinks with tea
- Read labels: the shorter the ingredient list, the better
- Choose drinks without added sugar, colorants, and preservatives
- Avoid drinks with loud promises — the body does not need miracle elixirs
Earlier we wrote about what diseases does coffee protect against and who should definitely drink it.