There's a lot of talk about healthy eating, but what about healthy drinking? We all know that sweetened sodas and sport drinks help fuel the obesity epidemic among children and teens, but "most people would be really surprised if they knew how much sugar was in their favorite drink," says Tamara Sheffield, MD, spokesperson for Intermountain Healthcare's LiVe public service campaign, which encourages children to be active and eat well. 

"We've found that soft drinks provide a high amount of added sugar in the American diet," says Dr. Sheffield. "Since most beverages have been super-sized to 20 ounces or more, that's 15 to 20 teaspoons of sugar in the most popular soft drinks. What's even more alarming is that these are what we call empty calories. They don't provide the body with any nutrients, but they can lead to weight gain, which puts us at higher risk for health problems, including diabetes, high blood pressure, heart attacks, and strokes."

Dr. Sheffield says that water is what kids (and their parents!) should drink with meals, and to quench their thirst in general. "Water's a wonderful beverage," she says. "We should aim for drinking six to eight cups of water a day. It's a naturally 'high octane' option that not only quenches your thirst, it helps carry nutrients through your system - and it's free." 

Dr. Sheffield says that low fat or fat-free milk is a good choice, too, as it provides calcium along with important vitamins and minerals. "If you're going to drink juice, be sure it's 100 percent juice and drink it in moderation. You can dilute the calories and sugar by cutting it with water. Or, better yet, eat a piece of fruit instead." Dr. Sheffield also parents should see to it that their kids drink less than 12 ounces per week of soda, sports drinks, lemonade, and other sweetened drinks. Juice should be limited to no more than six ounces a day. 

"There's the question of whether kids need extra beverages to avoid dehydration when they play sports, especially during the summer," she adds. "Basically, the average child athlete can and should get all the necessary nutrients and hydration by eating healthy foods and drinking plenty of water before, during and after exercise."

Sheffield says sports drinks may help children who participate in endurance sports that last longer than an hour, such as long-distance running and biking, or high-intensity games of soccer, basketball, or hockey. "But they're not necessary for the casual athlete and can increase the risk of excess weight gain," she says. "They're definitely not for sedentary kids." 

As for "energy" drinks, most deliver as much caffeine as one to three cups of coffee and a big dose of sugar, both of which can create more problems, says Sheffield. "Many also contain herbal supplements that have not been tested for safe use by children."

Parents and teens can find more expert advice on diet, activity and attitudes about weight management at the LiVe website at www.intermountainlive.org <http://www.intermountainlive.org/.