The Key to Staying Hydrated on the Go

The Key to Staying Hydrated on the Go
4 min read

Get tips on picking healthy gas station beverages like water, unsweetened tea, low-sugar drinks, and more when you're on the go. Stay hydrated without the extra calories and sugar.

Introduction

When you're on a long road trip or need a quick drink fix, gas stations, and convenience stores often seem like the easiest option. But their fridges are typically packed with high-sugar sodas, fruit juices, sports drinks, and other beverages that aren’t so waistline-friendly. Thankfully, there are healthy gas station drinks options you can choose to quench your thirst without downing hundreds of empty calories.

Opt for Water

Water is always the healthiest choice since it hydrates without any additives. Most gas stations will have bottled water for sale that you can grab and go. Getting plain water avoids liquid calories that come from sodas, juices, specialty coffees, and other gas station staples. If you want some flavor, bring portable water enhancers like Mio or Propel powder packets to liven up your water when on the road.

Choose Unsweetened Iced Tea 

Iced tea can be a refreshing lower calorie alternative to sugary sodas and fruit drinks. The key is to choose unsweetened tea varieties without added sugars. Gas stations usually have a decent unsweetened tea selection, including Lipton, Pure Leaf, Gold Peak, and Arizona. To avoid sweetened teas with 30+ grams of sugar per bottle, check the nutrition labels carefully.

Pick Up a Low-Sugar Sports Drink

Sports drinks like Gatorade and Powerade can replenish electrolytes lost from sweating on a hot day. But many contain added sugars and calories you may not need unless doing prolonged, vigorous exercise. Your best bet is to find the low-calorie or zero-sugar versions, like Gatorade Zero or Powerade Zero. These have electrolytes without high carb and sugar content.

Try Flavored Sparkling Waters

Sparkling waters like La Croix, Bubly, and Polar offer bubbly hydration without calories, sugar, or artificial sweeteners. Gas stations usually have a decent sparkling water selection in fruit flavors like grapefruit, lemon, lime, orange, and berry. Just avoid any labeled as “essenced” since those contain sweeteners. The plain flavored fizzy waters make a solid swap for sodas and juices also Corona Refresca Nutrition helps you get Energized.

Indulge in a Low-Sugar Juice or Smoothie

If you want something more substantial than water, you can find some decent juice and smoothie options. Look for low-sugar varieties under 10 grams per serving like Odwalla, Naked, Evolution Fresh, and Bolthouse Farms. Or pick a smaller size of fruit juice to limit carbs and calories. For smoothies, fresh ones from gas station fridges are ideal over bottled kinds loaded with thickeners and additives. 

List of Healthy Gas Station Drink Ideas:

- Bottled water
- Unsweetened iced tea
- Sugar-free energy drinks
- Flavored seltzer waters  
- Low-calorie sports drinks
- Small 100% fruit juices 
- Freshly made smoothies
- Black coffee
- Skim milk
- Sugar-free energy drinks

The Natural Health Library recommends choosing beverages with minimal added sugars and ingredients you recognize. But Supreme Health Care notes an occasional typical soda or juice won't sabotage an otherwise balanced diet. The key is moderation. The Health Triangle emphasizes getting fluids from primarily water, tea, coffee, and dairy-based drinks rather than sweetened beverages.

Conclusion

When stopping for drinks at a gas station or convenience store, go beyond the long soda and brightly colored juice bottles. With a little label reading and wise choices, you can quench your thirst with healthier options like water, zero-calorie flavored sparkling waters, unsweetened tea, low-sugar sports drinks, juices, smoothies, and more. Getting sufficient fluids is important, but be mindful of unnecessary calories and sweeteners.

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