+ Learn what's best for your body and how to earn points and win! Making
+ informed drink choices supports hydration, energy regulation, and
+ overall health. Below are basic guidelines based on established public
+ health recommendations.
+
+
+
+
+ Water
+
+
+
+ The recommended daily fluid intake is approximately 2.7 liters for
+ women and 3.7 liters for men. This app suggest at least 100oz per
+ day!
+
+
Water contains no calories, sugar, or caffeine.
+
Helps with focus, digestion, and temperature regulation.
+
+
+ Carry a refillable water bottle to stay hydrated. Drinking water will
+ earn you the most points!
+
+
+
+
+
+ Caffeine
+
+
+
+ The maximum recommended daily caffeine intake for most healthy
+ adults is 400 mg.
+
+
+ Excessive caffeine consumption can cause elevated heart rate,
+ insomnia, anxiety, and headaches.
+
+
+ Caffeine content in common drinks:
+
+
Celsius (can): 200–270 mg
+
Brewed coffee (8 oz): ~95 mg
+
Coca-Cola (12 oz): ~34 mg
+
Bottle of Mountain Dew: 91-98 mg
+
+
+
+
+ Exceeding the 400 mg daily limit will result in no points awarded for
+ additional caffeinated drinks that day!
+
+
+
+
+
+ Added Sugar Drinks
+
+
+
+ The American Heart Association recommends limiting added sugar
+ intake to 25 grams per day for women and 36 grams per day for men
+
+
+ High sugar intake is associated with increased risk of obesity,
+ diabetes, and heart disease!
+
+
+ Added sugar is commonly found in sodas, energy drinks, sweetened
+ teas, and flavored waters.
+
+
+ Sugar content in common drinks:
+
+
Monster Energy (16 oz): 54g
+
Bottled sweet tea: 25–30g
+
Vitaminwater (20 oz): 27g
+
Coca-Cola (12 oz): 39g
+
+
+
+
+ Surpassing the daily sugar limit will result in zero points awarded
+ for any further drink entries for that day!
+
+
+
+
+
+ Juice and Flavored Drinks
+
+
+
+ 100% fruit juice contains essential vitamins but also high amounts
+ of natural sugar and lacks dietary fiber.
+
+
+ Many flavored drinks marketed as “healthy” contain significant added
+ sugar.
+
+
+ Look for “unsweetened” or “no added sugar” labels to minimize sugar
+ intake! Whole fruits are preferable over fruit juice!
+
+
+
+ These drinks still count to the daily sugar intake but you’ll earn
+ more points with juice than most other drinks!
+
+
+
+
+
+ Milk and Milk Alternatives
+
+
+
+ Dairy and fortified plant-based milks (such as almond, soy, or oat)
+ provide calcium, vitamin D, and protein!
+
+
Choose unsweetened, low-fat, or fat-free options!
+
+ Flavored varieties (ex. chocolate or vanilla) often contain added
+ sugars and should be consumed in moderation.
+
+
+
+ Unsweetened/regular milk or milk alternatives can allow you to gain
+ more points!
+
- Learn what's best for your body and how to earn points and win! Making
- informed drink choices supports hydration, energy regulation, and
- overall health. Below are basic guidelines based on established public
- health recommendations.
-
-
-
-
- Water
-
-
-
- The recommended daily fluid intake is approximately 2.7 liters for
- women and 3.7 liters for men. This app suggest at least 100oz per
- day!
-
-
Water contains no calories, sugar, or caffeine.
-
Helps with focus, digestion, and temperature regulation.
-
-
- Carry a refillable water bottle to stay hydrated. Drinking water will
- earn you the most points!
-
-
-
-
-
- Caffeine
-
-
-
- The maximum recommended daily caffeine intake for most healthy
- adults is 400 mg.
-
-
- Excessive caffeine consumption can cause elevated heart rate,
- insomnia, anxiety, and headaches.
-
-
- Caffeine content in common drinks:
-
-
Celsius (can): 200–270 mg
-
Brewed coffee (8 oz): ~95 mg
-
Coca-Cola (12 oz): ~34 mg
-
Bottle of Mountain Dew: 91-98 mg
-
-
-
-
- Exceeding the 400 mg daily limit will result in no points awarded for
- additional caffeinated drinks that day!
-
-
-
-
-
- Added Sugar Drinks
-
-
-
- The American Heart Association recommends limiting added sugar
- intake to 25 grams per day for women and 36 grams per day for men
-
-
- High sugar intake is associated with increased risk of obesity,
- diabetes, and heart disease!
-
-
- Added sugar is commonly found in sodas, energy drinks, sweetened
- teas, and flavored waters.
-
-
- Sugar content in common drinks:
-
-
Monster Energy (16 oz): 54g
-
Bottled sweet tea: 25–30g
-
Vitaminwater (20 oz): 27g
-
Coca-Cola (12 oz): 39g
-
-
-
-
- Surpassing the daily sugar limit will result in zero points awarded
- for any further drink entries for that day!
-
-
-
-
-
- Juice and Flavored Drinks
-
-
-
- 100% fruit juice contains essential vitamins but also high amounts
- of natural sugar and lacks dietary fiber.
-
-
- Many flavored drinks marketed as “healthy” contain significant added
- sugar.
-
-
- Look for “unsweetened” or “no added sugar” labels to minimize sugar
- intake! Whole fruits are preferable over fruit juice!
-
-
-
- These drinks still count to the daily sugar intake but you’ll earn
- more points with juice than most other drinks!
-
-
-
-
-
- Milk and Milk Alternatives
-
-
-
- Dairy and fortified plant-based milks (such as almond, soy, or oat)
- provide calcium, vitamin D, and protein!
-
-
Choose unsweetened, low-fat, or fat-free options!
-
- Flavored varieties (ex. chocolate or vanilla) often contain added
- sugars and should be consumed in moderation.
-
-
-
- Unsweetened/regular milk or milk alternatives can allow you to gain
- more points!
-