Whether you're exercising, eating spicy food or just need something cold to drink, you might be wondering if water or juice is the better choice. While both quench your thirst and count towards your daily fluid intake, you may want to reach for the glass of H2O before the fruit juice.
Tip
在大多数情况下，你应该喝果汁之前选择水。
Fruit Juice Pros and Cons
早上蔓越莓汁偶尔玻璃是很多人的热门选择。但如果这是你的日常习惯，你可能要考虑削减，只有消费果汁适量。
按照USDA, a 12-ounce glass of 100 percent cranberry juice (not a blend) has 171.6 calories and 45.36 grams of carbohydrate with 45 grams coming from sugar. It also has 0.48 grams of fat and 1.45 grams of protein.
虽然含糖量in cranberry juice is high, it does contain water, which counts towards your daily water goal. A 12-ounce glass of cranberry juice has approximately 324 grams or 11.42 ounces of water.
Additionally, if eating the recommended number of servings of fruit each day is a challenge, then getting some vitamins and minerals from fruit juice may be better than getting none. TheCenters for Disease Control and Prevention（CDC），只有十分之一的成年人至少满足1 1/2的联邦水果建议以2杯水果，每天的报道。
Of course, increasing the amount of whole fruit you eat is the goal. But on those days when grabbing an apple or banana is just not an option, sipping on a small glass of fruit juice may be OK. When you do opt for fruit juice, the哈佛T.H.Chan School of Public Health说，你应该限制你的摄入量，以每日4〜6盎司。
Importance of Drinking Water
It's no secret that water should make up the majority of your daily beverage consumption. That's because水起着关键作用in regulating your body temperature, lubricating and cushioning joints, getting rid of wastes, protecting your spinal cord and keeping you hydrated, according to the疾病预防控制中心.
该amount of water you need each day depends on a variety of factors includingexercise and activity level，车身尺寸，整体健康状况，气候和现有的健康状况。该梅奥诊所引用了国家科学院科学，工程学，它确定了男人需要约15.5杯子或3.7公升的水，每天和女性需要大约11.5杯子2.7公升的水，每天的准则。
大部分的用水需求应该通过水本身得到满足，但你也可以选择像汤，汤，菠菜，西瓜是在水中高的食物有助于你的每日摄入量。另外，如果你始终如一满足您的日常用水需求，那么100％的果汁，偶尔玻璃可以是营养饮食的一部分。
Tips to Increase Daily Fluids
如果你在这一周的液体摄入量大部分时间在低端，一些提示，以帮助您满足每日配额可能正是你需要的。
- Dilute fruit juice with water by combining 3 to 4 ounces of 100 percent fruit juice with 2 to 3 ounces of water.
- 嗨吃食物gh in water including broth, soup, watermelon, tomatoes, cantaloupe, celery, spinach, peppers, cucumbers, strawberries and zucchini.
- Add your favorite sliced fruit or vegetables to your water for a refreshing drink — lemon, lime, oranges, grapefruit, cucumber, berries and kiwi all make great additions.
- 与凉茶一杯温暖的开始新的一天。
- 每餐前喝一杯水。
- Fill a water bottle with 18 to 20 ounces of water and add 4 ounces of 100 percent cranberry juice. Sip throughout the day.
- Make ice cubes with fruit-infused water. Then, add to a water bottle with plain water.