Rev Your Bev

Here are some tips and healthy drinks to make it easy to Rev Your Bev.

Know Your Nutrition Label

The American Heart Association recommends no more than 6 teaspoons of sugar a day for women and children and 9 teaspoons a day for men it can quickly exceed that limit with just one sugary drink on top of the rest of your daily food consumption!

Do you know what you’re looking for? Here are some tips to help you spot the sugar in your drink.

  1. How Much Sugar? Find “Sugars” under “Total Carbohydrate.” Divide the number of grams listed by 4. That’s roughly how many teaspoons of sugar are in your drink. For example, the nutrition label at right shows 69 grams of sugar in this soda — that’s more than 17 teaspoons.
  2. Where’s It Hiding? There are at least 61 different names for added sugar. Under the ingredients, check for these familiar culprits: sugar, sucrose, high-fructose corn syrup, rice syrup, molasses, cane juice, honey, agave nectar.

Tips To Rev Your Bev

  1. Always keep water within reach.
  2. Experts agree water is the best choice before, during, and after exercise.
  3. Always offer your kids water first when they are thirsty. Encourage drinking water by enjoying it in front of your child.
  4. Bottle-feeding your child? Only use breast milk or formula in your baby’s bottle.

Peppermint Tea

Caffeine-free and great for kids!


  • Tap water
  • Mint leaves


  1. Boil water.
  2. Place fresh mint leaves in a cup.
  3. Pour hot water over mint leaves and let steep for about 4 minutes.
  4. Remove mint leaves after steeping, or leave them in as a garnish.

Unsweetened Tea


  • Tea — such as black tea (regular, ceylon, English Breakfast, Earl Grey, etc) or green tea
  • Oranges, blackberries, cinnamon sticks, lavender, vanilla, mint leaves, or lemon (optional)


  1. Boil water.
  2. Pour hot water over tea bag.
  3. Let steep for about 4 minutes (more if you like it strong).
  4. Remove tea bag and enjoy.
  5. Want to spice it up? Add one of these ingredients to give your tea some extra flavor: oranges, blackberries, cinnamon sticks, lavender, vanilla, mint leaves, lemon zest.

Fruit Infused Water

  1. Slice up fruit, vegetables, and/or herbs.
  2. Stir into a pitcher of water and let chill in the refrigerator 3-4 hours.
  3. Add ice, pour into a cup, and enjoy!
  4. If you don’t drink your water within 24 hours, strain out the fruit/herbs and refrigerate for up to 3 days.

Suggested Combinations


  • Strawberry/Mint
  • Watermelon/Basil
  • Lemon/Lime
  • Cucumber/Jalapeno
  • Orange/Lime
  • Strawberry/Cucumber

Sparkling Water

With the help of some extra pieces of fruit, this fizzy drink can be a great alternative for those who want the bubbles without the sugar.


  • Sparkling water (look for sparkling water, club soda or seltzer water) in stores
  • Fruit, like lemons, limes, strawberries, blackberries, cherries, or oranges


  1. If you are using berries, slice up your fruit. If you are using lemons, limes, or oranges — you can slice it up or squeeze 1 lemon, lime, or orange into your sparkling water.
  2. Stir into your water and let chill for 30 minutes.
  3. Add ice, pour into a cup, and enjoy.