18 Foods and Drinks That Are Surprisingly High in Sugar
It has been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes, and cancer.
Many people are now trying to minimize their sugar intake, but it's easy to underestimate how much you're actually consuming.
One of the reasons is that many foods contain hidden sugars, including some foods that you wouldn't even consider to be sweet.
In fact, even products marketed as "light" or "low fat" often contain more sugar than their regular counterparts.
The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams).
Here are 18 foods and drinks that contain way more sugar than you'd think.
1. Low Fat Yogurt
Yogurt can be highly nutritious. However, not all yogurt is created equal.
Like many other low fat products, low fat yogurts have sugar added to them to enhance flavor.
For example, a single cup (245 grams) of low fat yogurt can contain over 45 grams of sugar, which is about 11 teaspoons. This is more than the daily limit for men and women in just a single cup of "healthy" yogurt.
Furthermore, low fat yogurt doesn't seem to have the same health benefits as full fat yogurt.
It's best to choose full fat, natural, or Greek yogurt. Avoid yogurt that has been sweetened with sugar.
2. Barbecue (BBQ) Sauce
Barbecue (BBQ) sauce can make a tasty marinade or dip.
However, 2 tablespoons (around 28 grams) of sauce can contain around 9 grams of sugar. This is over 2 teaspoons worth.
In fact, around 33% of the weight of BBQ sauce may be pure sugar.
If you're liberal with your servings, this makes it easy to consume a lot of sugar without meaning to.
To make sure you aren't getting too much, check the labels and choose the sauce with the least amount of added sugar. Also, remember to watch your portions.
Ketchup is one of the most popular condiments worldwide, but — like BBQ sauce — it's often loaded with sugar.
Try to be mindful of your portion size when using ketchup, and remember that a single tablespoon of ketchup contains nearly 1 teaspoon of sugar.
4. Fruit Juice
Like whole fruit, fruit juice contains some vitamins and minerals.
However, despite seeming like a healthy choice, these vitamins and minerals come with a large dose of sugar and very little fiber.
It usually takes a lot of fruit to produce a single glass of fruit juice, so you get much more sugar in a glass of juice than you would get by eating whole fruit. This makes it easy to consume a large amount of sugar quickly.
In fact, there can be just as much sugar in fruit juice as there is in a sugary drink like Coke. The poor health outcomes that have been convincingly linked to sugary soda may also be linked to fruit juices.
It's best to choose whole fruit and minimize your intake of fruit juices.
5. Spaghetti Sauce
Added sugars are often hidden in foods that we don't even consider to be sweet, such as spaghetti sauce.
All spaghetti sauces will contain some natural sugar given that they're made with tomatoes.
However, many spaghetti sauces contain added sugar as well.
The best way to ensure you aren't getting any unwanted sugar in your pasta sauce is to make your own.
However, if you need to buy premade spaghetti sauce, check the label and pick one that either doesn't have sugar on the ingredient list or has it listed very close to the bottom. This indicates that it's not a major ingredient.
6. Sports Drinks
Sports drinks can often be mistaken as a healthy choice for those who exercise.
However, sports drinks are designed to hydrate and fuel trained athletes during prolonged, intense periods of exercise.
For this reason, they contain high amounts of added sugars that can be quickly absorbed and used for energy.
Sports drinks are therefore categorized as sugary drinks. Like soda and fruit juice, they've also been linked to obesity and metabolic disease.
Unless you're a marathon runner or elite athlete, you should probably just stick to water while exercising. It's by far the best choice for most of us.
7. Chocolate Milk
Chocolate milk is milk that has been flavored with cocoa and sweetened with sugar.
Milk itself is a very nutritious drink. It's a rich source of nutrients that are great for bone health, including calcium and protein.
However, despite having all the nutritious qualities of milk, an 8-ounce (230-mL) glass of chocolate milk comes with an extra 11.4 grams (2.9 teaspoons) of added sugar.
Granola is often marketed as a low fat health food, despite being high in both calories and sugar.
The main ingredient in granola is oats. Plain rolled oats are a well-balanced cereal containing carbs, protein, fat, and fiber.
However, the oats in granola have been combined with nuts and honey or other added sweeteners, which increases the amount of sugar and calories.
In fact, 100 grams of granola contain around 400–500 calories and nearly 5–7 teaspoons of sugar.
If you like granola, try choosing one with less added sugar or making your own. You can also add it as a topping to fruit or yogurt rather than pouring a whole bowl.
9. Flavored Coffees
Flavored coffee is a popular trend, but the amount of hidden sugars in these drinks can be staggering.
In some coffeehouse chains, a large flavored coffee or coffee drink can contain 45 grams of sugar, if not much more. That's equivalent to about 11 teaspoons of added sugar per serving.
Considering the strong link between sugary drinks and poor health, it's probably best to stick to coffee without any flavored syrups or added sugar.
10. Iced Tea
Iced tea is usually sweetened with sugar or flavored with syrup.
It's popular in various forms and flavors around the world, and this means the sugar content can vary slightly.
Most commercially prepared iced teas will contain around 35 grams of sugar per 12-ounce (340-mL) serving. This is about the same as a bottle of Coke.
If you like tea, pick regular tea or choose iced tea that doesn't have any sugars added.
11. Protein Bars
Protein bars are a popular snack.
Foods that contain protein have been linked to increased feelings of fullness, which can aid weight loss.
This has led people to believe that protein bars are a healthy snack.
While there are some healthier protein bars on the market, many contain around 20 grams of added sugar, making their nutritional content similar to that of a candy bar.
When choosing a protein bar, read the label and avoid those that are high in sugar. You can also eat a high protein food such as yogurt instead.
Vitaminwater is marketed as a healthy drink that contains added vitamins and minerals.
However, like many other "health drinks," Vitaminwater comes with a large amount of added sugar.
As such, despite all the health claims, it's wise to avoid Vitaminwater as much as possible.
You could opt for Vitaminwater zero, the sugar-free version. It's made with artificial sweeteners instead.
That said, plain water or sparkling water are much healthier choices if you're thirsty.
13. Premade Soup
Soup isn't a food that you generally associate with sugar.
When it's made with fresh whole ingredients, it's a healthy choice and can be a great way to increase your vegetable consumption without much effort.
The vegetables in soups have naturally occurring sugars, which are fine to eat given that they're usually present in small amounts and alongside lots of other beneficial nutrients.
However, many commercially prepared soups have a lot of added ingredients, including sugar.
To check for added sugars in your soup, look at the ingredient list for names such as:
- barley malt
- high fructose corn syrup (HFCS) and other syrups
The higher up on the list an ingredient is, the higher its content in the product. Watch out for when manufacturers list small amounts of different sugars, as that's another sign the product could be high in total sugar.
14. Breakfast Cereal
Cereal is a popular, quick, and easy breakfast food.
However, the cereal you choose could greatly affect your sugar consumption, especially if you eat it every day.
Some breakfast cereals, particularly those marketed at children, have lots of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 34-gram (1.2-ounce) serving.
Check the label and try choosing a cereal that's high in fiber and doesn't contain added sugar.
Better yet, wake up a few minutes earlier and cook a quick healthy breakfast with a high protein food like eggs. Eating protein for breakfast can help you lose weight.
15. Cereal Bars
For on-the-go breakfasts, cereal bars can seem like a healthy and convenient choice.
However, like other "health bars," cereal bars are often just candy bars in disguise. Many contain very little fiber or protein and are loaded with added sugar.
16. Canned Fruit
All fruit contains natural sugars. However, some canned fruit is peeled and preserved in sugary syrup. This processing strips the fruit of its fiber and adds a lot of unnecessary sugar to what should be a healthy snack.
The canning process can also destroy heat-sensitive vitamin C, although most other nutrients are well preserved.
Whole, fresh fruit is best. If you want to eat canned fruit, look for one that's been preserved in juice rather than syrup. Juice has a slightly lower amount of sugar.
17. Canned Baked Beans
Baked beans are another savory food that's often surprisingly high in sugar.
A cup (254 grams) of regular baked beans contains about 5 teaspoons of sugar.
If you like baked beans, you can choose low sugar versions. They can contain about half the amount of sugar found in regular baked beans.
18. Premade Smoothies
Blending fruits with milk or yogurt in the morning to make yourself a smoothie can be a great way to start your day.
However, not all smoothies are healthy.
Many commercially produced smoothies come in large sizes and can be sweetened with ingredients like fruit juice, ice cream, or syrup. This increases their sugar content.
Some of them contain ridiculously high amounts of calories and sugar, with over 54 grams (13.5 teaspoons) of sugar in a single 16-ounce or 20-ounce serving.
For a healthy smoothie, check the ingredients and make sure you watch your portion size.
The Bottom Line
Added sugars aren't a necessary part of your diet. Although small amounts are fine, they can cause serious harm if eaten in large amounts on a regular basis.
The best way to avoid hidden sugars in your meals is to make them at home so you know exactly what's in them.
However, if you need to buy prepackaged food, make sure you check the label to identify any hidden added sugars, especially when buying foods from this list.
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Climate Explained is a collaboration between The Conversation, Stuff and the New Zealand Science Media Centre to answer your questions about climate change.
If you have a question you'd like an expert to answer, please send it to email@example.com
What was the climate and sea level like at times in Earth’s history when carbon dioxide in the atmosphere was at 400ppm?<p>The last time global carbon dioxide levels were consistently at or above 400 parts per million (ppm) was around <a href="https://www.nature.com/articles/nature14145" target="_blank">four million years ago</a> during a geological period known as the <a href="http://www.geologypage.com/2014/05/pliocene-epoch.html" target="_blank">Pliocene Era</a> (between 5.3 million and 2.6 million years ago). The world was about 3℃ warmer and sea levels were higher than today.</p><p>We know how much carbon dioxide the atmosphere contained in the past by studying ice cores from Greenland and Antarctica. As compacted snow gradually changes to ice, it traps air in bubbles that contain <a href="https://www.cambridge.org/core/journals/annals-of-glaciology/article/enclosure-of-air-during-metamorphosis-of-dry-firn-to-ice/09D9C60A8DA412D16645E6E6ABC1892F" target="_blank">samples of the atmosphere at the time</a>. We can sample ice cores to reconstruct past concentrations of carbon dioxide, but this record only takes us back about a million years.</p><p>Beyond a million years, we don't have any direct measurements of the composition of ancient atmospheres, but we can use several methods to estimate past levels of carbon dioxide. One method uses the relationship between plant pores, known as stomata, that regulate gas exchange in and out of the plant. The density of these stomata is <a href="https://journals.sagepub.com/doi/abs/10.1177/095968369200200109" target="_blank">related to atmospheric carbon dioxide</a>, and fossil plants are a good indicator of concentrations in the past.</p><p>Another technique is to examine sediment cores from the ocean floor. The sediments build up year after year as the bodies and shells of dead plankton and other organisms rain down on the seafloor. We can use isotopes (chemically identical atoms that differ only in atomic weight) of boron taken from the shells of the dead plankton to reconstruct changes in the acidity of seawater. From this we can work out the level of carbon dioxide in the ocean.</p><p>The data from four-million-year-old sediments suggest that <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2010PA002055" target="_blank">carbon dioxide was at 400ppm back then</a>.</p>
Sea Levels and Changes in Antarctica<p>During colder periods in Earth's history, ice caps and glaciers grow and sea levels drop. In the recent geological past, during the most recent ice age about 20,000 years ago, sea levels were at least <a href="https://science.sciencemag.org/content/292/5517/679.abstract" target="_blank">120 meters lower</a> than they are today.</p><p><span></span>Sea-level changes are calculated from changes in isotopes of oxygen in the shells of marine organisms. For the Pliocene Era, <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2004PA001071" target="_blank">research</a> shows the sea-level change between cooler and warmer periods was around 30-40 meters and sea level was higher than today. Also during the Pliocene, we know the West Antarctic Ice Sheet was <a href="https://www.nature.com/articles/nature07867" target="_blank">significantly smaller</a> and global average temperatures were about 3℃ warmer than today. Summer temperatures in high northern latitudes were up to 14℃ warmer.</p><p>This may seem like a lot but modern observations show strong <a href="https://journals.ametsoc.org/jcli/article/23/14/3888/32547" target="_blank">polar amplification</a> of warming: a 1℃ increase at the equator may raise temperatures at the poles by 6-7℃. It is one of the reasons why Arctic sea ice is disappearing.</p>
Impacts in New Zealand and Australia<p>In the Australian region, there was no Great Barrier Reef, but there may have been <a href="https://link.springer.com/content/pdf/10.1007/BF02537376.pdf" target="_blank">smaller reefs along the northeast coast of Australia</a>. For New Zealand, the partial melting of the West Antarctic Ice Sheet is probably the most critical point.</p><p>One of the key features of New Zealand's current climate is that Antarctica is cut off from global circulation during the winter because of the big <a href="https://www.tandfonline.com/doi/abs/10.3402/tellusa.v54i5.12161" target="_blank">temperature contrast</a> between Antarctica and the Southern Ocean. When it comes back into circulation in springtime, New Zealand gets strong storms. Stormier winters and significantly warmer summers were likely in the mid-Pliocene because of a weaker polar vortex and a warmer Antarctica.</p><p>It will take more than a few years or decades of carbon dioxide concentrations at 400ppm to trigger a significant shrinking of the West Antarctic Ice Sheet. But recent studies show that <a href="http://nora.nerc.ac.uk/id/eprint/521027/" target="_blank">West Antarctica is already melting</a>.</p><p>Sea-level rise from a partial melting of West Antarctica could easily exceed a meter or more by 2100. In fact, if the whole of the West Antarctic melted it could <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.7239&rep=rep1&type=pdf" target="_blank">raise sea levels by about 3.5 meters</a>. Even smaller increases raise the risk of <a href="https://www.pce.parliament.nz/publications/preparing-new-zealand-for-rising-seas-certainty-and-uncertainty" target="_blank">flooding in low-lying cities</a> including Auckland, Christchurch and Wellington.</p>
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Investment in U.S. offshore wind projects are set to hit $78 billion (€69 billion) this decade, in contrast with an estimated $82 billion for U.S. offshore oil and gasoline projects, Wood Mackenzie data shows. This would be a remarkable feat only four years after the first offshore wind plant — the 30 megawatt (MW) Block Island Wind Farm off the coast of Rhode Island — started operating in U.S. waters.
Corporates Shift<p>Helping to drive offshore growth, U.S. corporate buyers <a href="https://www.dw.com/en/cities-leading-the-transition-to-renewables/a-42850621" target="_blank">are increasingly relying on wind energy to power their businesses</a>. Walmart and AT&T are the two top corporate wind buyers, while 14 newcomers entered the wind market in 2019, including Estée Lauder and McDonald's.</p><p>"Oil and gas companies have jumped into the U.S. offshore wind market, where they can transfer expertise in offshore fossil fuel development to clean energy investments," says Max Cohen, principal analyst, Americas Power & Renewable research at Wood Mackenzie. Many international oil and gas companies have already recognized this huge potential and entered the US offshore wind market, including Orsted, Equinor and Shell.</p><p>"Given the recent tumult in oil prices, fossil fuel companies may more and more be looking to diversify their portfolios, particularly with assets that are contracted or offer returns uncorrelated with oil and gas," Cohen says. "Offshore wind is an area where they may have a comparative advantage, and they can then leverage the experience with that technology to make the leap to onshore wind, solar, and other renewable technologies," he says.</p>
East Coast leads the way<p>"There is enormous opportunity, especially off the East Coast, for wind. I am very bullish," said former Interior Secretary Ryan Zinke. "Market excitement is moving towards offshore wind. I haven't seen this kind of enthusiasm from industry since the Bakken shale boom," he said.</p><p>Offshore wind initiatives require excessive upfront spending: a 250 MW venture costs about $1 billion, based on International Energy Agency data, but as costs fall the tipping point after which costs fall faster gets nearer</p><p>"The opportunity has been created by Northeastern states seeing the large price declines for offshore wind in Europe," says Cohen. Onshore wind is historically the lowest cost renewable resource, but is at its most expensive in the Northeast, he adds. "But costs are falling slower than for other technologies," he says.</p>
Jobs and Coastal Revitalization<p>U.S. wind energy now supports 120,000 US jobs and 530 domestic factories. A study by the University of Delaware predicted that the supply chain needed to build offshore turbines to feed power to seven East Coast states by 2030 would generate nearly $70 billion in economic activity and at least 40,000 full-time jobs. An American Wind Energy Association's (AWEA's) March 2020 report estimated that developing 30,000 MW of offshore wind along the East Coast could support up to 83,000 jobs and $25 billion in annual economic output by 2030.</p><p>Having said that, not all of the jobs are American jobs. The offshore wind developers with commercial leases in the US are all foreign companies. There is growing interest from the shipbuilding sector in the Gulf of Mexico in partnering with offshore wind companies to provide services. As a result, some of the US oil trade associations have submitted comments supporting certain aspects of offshore wind. "However, it is unclear to what extent offshore wind developers plan to use US vessels and crew, and the existing projects did not incorporate US vessels or labor at all," Hawkins says.</p>
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The COVID-19 pandemic has revealed both the strengths and limitations of globalization. The crisis has made people aware of how industrialized food production can be, and just how far food can travel to get to the local supermarket. There are many benefits to this system, including low prices for consumers and larger, even global, markets for producers. But there are also costs — to the environment, workers, small farmers and to a region or individual nation's food security.
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By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
1. Helps Maximize Physical Performance<p>If you don't stay hydrated, your physical performance can suffer.</p><p>This is particularly important during intense exercise or high heat.</p><p>Dehydration can have <a href="https://www.healthline.com/health/how-to-tell-if-youre-dehydrated" target="_blank">a noticeable effect</a> if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.</p><p>This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.</p><p>Optimal hydration has been shown to prevent this from happening, and it may even reduce the <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a> that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.<a href="https://pubmed.ncbi.nlm.nih.gov/19344695" target="_blank"><span></span></a></p><p>If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.</p><p><strong>Summary</strong></p><p><strong></strong>Losing as little as 2% of your body's water content can significantly impair your physical performance.</p>
2. Significantly Affects Energy Levels and Brain Function<p>Your brain is strongly influenced by your hydration status.</p><p>Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.</p><p>In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.</p><p>Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.<a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF/core-reader" target="_blank"></a></p><p>A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.</p><p>Many other studies, with subjects ranging from <a href="https://www.healthline.com/health/parenting/signs-of-dehydration-in-toddlers" target="_blank">children</a> to <a href="https://www.healthline.com/health/symptoms-of-dehydration-in-elderly" target="_blank">older adults</a>, have shown that mild dehydration can impair mood, memory, and brain performance.</p><p><strong>Summary</strong></p><p><strong></strong>Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.</p>
3. May Help Prevent and Treat Headaches<p>Dehydration can trigger <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and migraine in some individuals.<span></span></p><p>Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.</p><p>What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.</p><p>A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for <a href="https://www.healthline.com/health/migraine-symptoms" target="_blank">migraine symptoms</a>.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.<a href="https://pubmed.ncbi.nlm.nih.gov/26200171" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.</p>
4. May Help Relieve Constipation<p><a href="https://www.healthline.com/health/constipation" target="_blank">Constipation</a> is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.</p><p>Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.</p><p>Low water consumption appears to be a risk factor for constipation in both younger and older individuals.</p><p>Increasing hydration may help decrease constipation.</p><p><a href="https://www.healthline.com/nutrition/mineral-water-benefits" target="_blank">Mineral water</a> may be a particularly beneficial beverage for those with constipation.</p><p>Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.</p>
5. May Help Treat Kidney Stones<p>Urinary stones are painful clumps of mineral crystal that form in the urinary system.</p><p>The most common form is <a href="https://www.healthline.com/health/kidney-stones" target="_blank">kidney stones</a>, which form in the kidneys.</p><p>There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.<a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004292.pub3/full" target="_blank"></a></p><p>Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.</p><p>Water may also help prevent the initial formation of stones, but studies are required to confirm this.</p><p><strong>Summary</strong></p><p><strong></strong>Increased water intake appears to decrease the risk of kidney stone formation.</p>
6. Helps Prevent Hangovers<p>A hangover refers to the unpleasant symptoms experienced after drinking <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a>.</p><p>Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.</p><p>Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.</p><p>Good ways <a href="https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover" target="_blank">to reduce hangovers</a> are to drink a glass of water between drinks and have at least one big glass of water before going to bed.</p><p><strong>Summary</strong></p><p><strong></strong>Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.</p>
7. Can Aid Weight Loss<p>Drinking plenty of water can help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible/" target="_blank">lose weight</a>.</p><p>This is because water can increase satiety and boost your metabolic rate.</p><p>Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.</p><p>A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.</p><p>The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you <a href="https://www.healthline.com/nutrition/35-ways-to-cut-calories" target="_blank">eat fewer calories</a>.</p><p>In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.</p>
The Bottom Line<p>Even mild dehydration can affect you mentally and physically.</p><p>Make sure that you <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">get enough water each day</a>, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.</p>
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The enduring pandemic will make conventional forms of travel difficult if not impossible this summer. As a result, many will consider virtual alternatives for their vacations, including one of the oldest forms of virtual reality – books.