What to drink
Nothing is off limits. Some drinks you want more of, some are fine now and then, and a few are dessert pretending to be a beverage.
More, some, less
Plain and unsweetened on the left. The more sugar, cream and alcohol, the further right.
Sports drinks move left when you're actually training hard or competing. Sweetened milk moves left if you're very active or struggling to gain. The columns are for an ordinary day.
How much water
"Eight glasses a day" isn't hard science, but it's a decent rule of thumb. All water counts: plain, sparkling, flavoured.
Coffee and tea
Both are in the "more" column when they're plain. Up to about five cups a day of the two combined suits most people. Past that, your body will tell you.
One notch better
You don't have to go from pop to plain water by Monday. Move one step, stay there a while.
This week
Pick one.
