Whether you’re stirring it into your morning coffee or mixing it into your glass of water, the sweetener you choose can have significant long-term health impacts. In this guide, we’re diving deep into the world of beverage sweeteners, both natural and artificial, to help you navigate your options. From the trendy allulose to the timeless cane sugar, and including monk fruit, stevia, aspartame, and ACE-K, we’ll explore the origins, health benefits, and risks of each type of sweetener. Spoiler alert: natural sweeteners often come out on top when it comes to minimizing health risks.

Natural Sweeteners

From ancient cultures to modern diets, natural sweeteners have a rich history. Unlike artificial sweeteners, which are synthetically produced, natural sweeteners come from plant or animal sources. We’ll start with the most ubiquitous one: cane sugar.

Cane Sugar

Also called “table sugar,” the natural sweetener that gave humankind its sweet tooth. Cane sugar is a staple in households and kitchens worldwide. Derived from sugarcane, a tall plant native to Southeast Asia, cane sugar has a long history dating back thousands of years (historians estimate that chemically refined sugar first appeared on the scene in India, in the 5th century BCE.) It’s the most familiar type of sugar and is found in countless food and beverages, providing the sweetness we know and love. When consumed in excess, however, it can contribute to health issues like diabetes and obesity.

• What is it? Scientifically known as sucrose, cane sugar is a disaccharide composed of two simple sugars: glucose and fructose. When consumed, an enzyme in the small intestine breaks down sucrose into these constituent monosaccharides. Glucose is quickly transported to cells throughout the body, providing an immediate source of energy. Fructose, however, follows a different metabolic pathway. It can be converted into glucose or, if the body’s energy demand is low, stored as glycogen or fat. The metabolic fate of fructose is influenced by factors such as hormonal balance and overall energy status. Excessive consumption can lead to adverse health effects, including fatty liver disease and insulin resistance.
  
• Crafting cane sugar: Cane sugar is produced by extracting juice from sugarcane stalks, which is then clarified, evaporated, and crystallized to form raw sugar. When further refined, raw sugar produces white sugar, which is prized for its neutral sweetness and blends easily with other ingredients. When raw sugar is left with some molasses, you have brown sugar, which has hints of caramel and toffee in it.
  
• The sweet surge: Demand for sugar rose steadily in the Western world from the onset of the Industrial Revolution, and increased sharply with the introduction of more processed foods in the 1970s and ‘80s. It’s so ubiquitous that researchers estimate it is responsible for ~20% of the caloric content in modern diets.
  
• The bitter truth? Awareness of sugar’s potential negative health consequences gradually increased during the latter half of the 20th century. During the Second World War, sugar availability dropped, creating a “natural experiment” where researchers found that lower sugar consumption led to fewer dental problems in the population. In 1972, the British physiologist John Yudkin published “Pure White, And Deadly,” a book which argued that sugar was a major cause of heart disease and diabetes. In 1977, the U.S. Senate Select Committee on Nutrition and Human Needs issued the Dietary Goals for the United States, which included guidelines to reduce sugar intake. Public awareness rose from the 1980s to early 2000s, leading to the world we live in now of sugar-skepticism.
  
• Best consumed in moderation: Today, the World Health Organization advises that added sugars should constitute less than 10% of total energy intake, noting that consumption below 5% can provide additional health benefits.

Stevia Leaf

A natural sweetener deriving from the leaves of the Stevia rebau`diana plant, its sweet compounds are approximately 300 times sweeter than sugar. Because it has no calories or impact on blood sugar levels, it may be a suitable alternative for people with diabetes or those looking to cut their caloric intake.

• Origins: While stevia has only recently entered American grocery stores, it has been used in other cultures for many years. The Stevia plant is native to South America’s southern Amazon rainforest, and in Brazil and parts of Paraguay it was a staple of the indigenous diet. Its sweet properties were first documented by the Swiss botanist Moises Santiago Bertoni in the early 1990s.
  
• How is it made? Stevia’s sweet compounds are known as steviol glycosides, which are extracted from stevia leaves through a process of water extraction and purification. High-purity Stevia glycosides extracts are generally considered safe by the FDA, although raw stevia is not approved for human consumption.
  
• Commercialization: In the 1970s, Japan was the first country to commercialize the cultivation of stevia as a sugar alternative. In the United States, certain extracts of Stevia were first FDA-approved in 2008. First available in natural food stores, stevia is increasingly used as a sugar replacement, and companies like Zevia have come up with entire lines of stevia-sweetened beverages. 
  
• The sweet benefits of Stevia: A 2010 review found that the use of Stevia might benefit children, people with diabetes, and those wishing to lower their caloric intake. Because the stevia plant contains antioxidants including tannins, vitamin C, and amino acids, some research suggests that stevia may be anti-inflammatory, helping lower oxidative stress in the body.
  
• Gut check: Health experts still don’t fully understand how stevia impacts the gut microbiome. Because stevia’s antimicrobial properties can disrupt the microbiome’s natural balance, some research suggests that stevia may reduce the presence of good bacteria. Excessive consumption can cause digestive discomfort, including bloating, gas, and diarrhea.

Allulose

Naturally found in small quantities in foods like kiwi, figs, and raisins, allulose has recently emerged as a popular natural sweetener. While molecularly and chemically similar to sugar, allulose is not metabolized the same way by the human body. It has a sweet taste, but produces no insulin response and is very low in calories.

• History: While it was first identified in the 1940s, it has been gaining traction following a significant regulatory shift. In 2019, the FDA excluded allulose from the total and added sugars listing on Nutrition Facts labels, which greatly increased its appeal among manufacturers looking to reduce sugar content in their products without compromising on sweetness. Now it’s hailed as “the next big thing in beverage sweeteners” because of its unique properties.
  
• What is it? Allulose, or D-psicose, has the same molecular formula as fructose (C6H12O6) but a different structural arrangement. Unlike glucose and fructose, our bodies can’t process it. The majority of allulose is immediately excreted in the urine. Because our bodies can’t metabolize it, it has no impact on blood glucose or insulin. It has 0.4 calories per gram, but these calories aren’t even absorbed by the body.
  
• How is it used? Allulose is highly versatile, and found in many dairy products, carbonated beverages, and baked goods. It is a popular fit for sweetening ice cream because of its bulking properties.
  
• Gut check: Because allulose is neither absorbed nor fermented, it does not feed back gut bacteria, allowing it to provide a sweetening experience free of gastric-upset. Some early research even suggests allulose may improve gut function.
  
• Good for weight loss? A growing body of evidence even suggests that allulose may help reduce body fat. A 2020 study found that mice fed a high-fat diet with allulose supplementation gained less weight than mice on a high-fat diet without it. This may be because the body tries so hard to digest it, but can’t, leading it to expend energy and potentially creating a caloric deficit. When consumed with carbohydrates, allulose appears to actually lower the body’s glucose and insulin response, making it a strong fit for those on low-carb or ketogenic diets.

Monk Fruit

While relatively new on the American market, monk fruit has been used for centuries in Asian cultures. Legend has it that it gets its name from the Buddhist monks who originally grew it centuries ago.

• What is it? Monk fruit, also called lo han guo, or Swingle fruit, is a small, melon-like fruit native to southern China.
  
• How is it made? Monk fruit sweetener is produced by removing the fruit’s seeds and crushing it, creating monk fruit juice. This is then mixed with hot water and dried to create a powdered sugar.
  
• Taste profile: This powder is extremely sweet — about 100 to 250 times as sweet as sugar itself — owing to the mogrosides content. Its sweetness comes from this antioxidant.
  
• FDA Approval: Since 2010, Monk fruit extract has been listed as Generally Recognized as Safe by the FDA. No acceptable daily intake (ADI) has been set, suggesting it is probably safe at levels much higher than that needed to sweeten a beverage.
  
• Antioxidant properties? Because monk fruit’s sweetness comes from its flavonoids and mogrosides, some research suggests monk fruit sweetener may have anti-inflammatory and cancer-fighting properties.
  
• Health risks? In several studies, animals were fed extremely high levels of monk fruit extract with no observed adverse health consequences. There is a chance of also having an allergy to monk fruit if you’re allergic to gourds, which you should be aware of.

Erythritol

Often used in products like protein bars and chewing gum, erythritol belongs to the class of sweeteners known as “sugar alcohols.” It naturally occurs in some fruits and fermented fruits, but is produced commercially through a fermentation process.

• Natural or artificial? Erythritol is found naturally in certain fruit, including melons and pears, but when erythritol is used as a sugar substitute, it is used in concentrations at least 1,000 times more potent than when it is naturally found in our food.
  
• Taste profile: Erythritol has a clean taste about 60-70% as sweet as table sugar. It’s often combined with other natural and artificial sweeteners to take advantage of its synergistic properties: for example, erythritol has a slight cooling effect when dissolved in liquids, which can enhance the refreshment quality of beverages.
  
• Health benefits: Erythritol is zero-calories and diabetes-friendly. It may even help manage oral health! Unlike sugar, erythritol does not contribute to tooth decay, and may even inhibit the growth of the oral bacteria responsible for cavities.
  
• Adverse cardiovascular effects: We’re still understanding erythritol’s effects on the cardiovascular system, and recent studies have raised red flags. A 2023 study led by NIH-researchers found that people with the highest consumption of erythritol were about twice as likely to experience cardiovascular events, such as heart attacks and stroke, as those who consumed the lowest amounts of erythritol in their diet. This is likely because, when it enters the bloodstream erythritol increases sensitivity to blood clotting signals. While the findings do not necessarily mean erythritol consumption increases cardiovascular risk, medical professionals recommend proceeding with caution.
  
• Gut check: Erythritol can cause gas and bloating: if this happens to you, it probably means erythritol is feeding gut bacteria that aren’t helpful for you.

Artificial Sweeteners

Given the well-documented health risks of added sugars, the food industry has developed various artificial sugar substitutes to satisfy our sweet tooth. While many of these artificial sweeteners are considered preferable to real sugar in managing health issues like diabetes and obesity, we are still understanding how consumption in excess can lead to long-term health consequences.

High-Fructose Corn Syrup

A syrup made from the starchy interior of corn grains, High-fructose corn syrup (HFCS) was discovered in the 1960s. HFCS use skyrocketed in the ‘70s and ‘80s, as U.S. government policy made it a cheaper alternative to table sugar, but researchers have now named HFCS as a lead culprit in America’s obesity crisis.

• How is it made? Corn starch is the powdery substance derived from the starchy interior of corn grains. When corn starch is broken down into individual molecules, it creates corn syrup, which is entirely glucose. In the 1960s, researchers realized that, by adding enzymes to corn syrup, you could convert some of this glucose into fructose and create the sweet-tasting, controversial substance that is high-fructose corn syrup.
  
• Worse than table sugar? HFCS adds an unnatural amount of fructose to the human body. While glucose, which is found in most starchy carbs and cane sugar, can be processed by the body for energy, fructose is harder for the body to process. Both HFCS and cane sugar provide similar amounts of calories — about 4 calories per gram — but HFCS may be more harmful due to its high fructose content, causing increased fat storage and insulin resistance.
  
• HFCS became ubiquitous: In the 1970s and 80s, HFCS became popular in the American food supply, as government subsidies on corn production led to an abundance. In 1999, domestic production in the U.S. peaked at 9.5 million tons.
   
• Shifting trends: Because of consumer preferences and rising corn prices, HFCS demand has been in decline since the early 2000s. Several companies, including Kraft and Pepsi, have removed it from their products in response to consumer demand for more natural ingredients.

Aspartame

Aspartame is the most studied artificial sweetener in human history, and has been used as a sweetener since the early 1980s. The jury is out on whether or not it is safe in large quantities, and some government agencies think it should be labeled as “possibly carcinogenic” to humans.

• How is it made? Aspartame was discovered in 1965 by chemist James M. Schlatter, who was researching anti-ulcer drugs. Aspartame is made through a chemical synthesis process that involves combining two amino acids: phenylalanine and aspartic acid. Enzymes may be used to catalyze the reaction between the amino acids and methanol to form aspartame. After purification, aspartame is crystallized into a fine powder. The crystalline form ensures that aspartame is stable and has a long shelf life when used in food products.
  
• FDA Approval: Aspartame was first FDA-approved in 1974 for use in dry foods, tabletop sweeteners, and cold breakfast cereals. In 1981, the FDA approved aspartame for use in soft drinks and other foods. Used in diet soda, candy, and syrups, aspartame is found in more than 5,000 foods and drinks today.
  
• Recently under fire: In July 2023, the World Health Organization’s International Agency for Research on Cancer (IARC) labeled aspartame “possibly carcinogenic to humans.” This would put it in a category alongside hundreds of foods and chemicals, including some fermented vegetables, still below the definitive “carcinogenic to humans” category, which includes air pollution, processed meats, and tobacco. The decision was controversial, and another W.H.O. agency performed a concurrent review and determined aspartame was safe at currently-approved levels.
  
• Controversy over safety levels: The FDA says it is safe for a person to consume 50 milligrams of aspartame per kilogram of body weight. W.H.O., meanwhile, recommends a more moderate upper cap of 40 milligrams of aspartame per kilogram of body weight. Here at Bevi, we might not deprive ourselves of diet soda entirely, but we’re going to tread the waters with caution.
   
• Health risks: The verdict of the medical community is that more research is necessary to understand how aspartame impacts humans. Studies of rats have found a significant increase in the incidence of malignant tumors, lymphomas, and leukemias in rats exposed to aspartame.  A 2022 study of more than 100,000 adults in France found aspartame consumption was correlated with a higher risk of cardiovascular events, but no definitive conclusions were made.

Ace-K

Ace-K was approved for use in the United States in 1988 and is often used in combination with other sweeteners, including aspartame, to enhance sweetness while maintaining stability under heat and acidic conditions​.

• Common Use: Also labeled acesulfame K and acesulfame potassium, it is used in some sugar alternatives like Splenda and Equal, as well as many other zero sugar soft drinks. Diet Coke and Coke Zero, as notable examples, use a mix of Ace-K and aspartame.
  
• History: Developed by German researchers in 1967, Ace-K was first approved for use in Europe in 1983. The FDA approved it for certain food and beverage categories in 1988, and in 2003 expanded its use. Since the beginning, consumer rights activists have questioned the FDA’s ruling that Ace-K was safe for human consumption.
  
• How much is safe? The FDA recommends a maximum of 15mg of Ace-K per body weight per day. The European Union’s Food Safety Agency, meanwhile, has established a safe daily intake of 9mg per kilogram of body weight.
  
• Adverse health consequences: The Center for Science in the Public Interest (CSPI) has questioned the validity of Ace-K’s early safety tests, saying the studies on animals were too brief and did not expose animals during gestation. In a later study of lactating women, ace-K was the artificial sweetener most commonly found in breast milk, suggesting it is highly transmissible. CSPI holds today that Ace-K is potentially carcinogenic, poses threats of hormone disruption, and risks to pregnant women.

Sweetening your favorite beverages can add a delightful touch to your day, but it’s important to remember that moderation is key. While natural sweeteners like cane sugar, stevia, monk fruit, and allulose offer a range of benefits, consuming them in small doses is far healthier than relying on large amounts of them—or on their artificial alternatives. At Bevi, we use natural flavors, aiming to get as much flavor as possible from the rinds and juice of real fruit, while enhancing other flavors with low amounts of regular sugar or stevia leaf. By choosing natural options and enjoying them sparingly, you can indulge in sweetness without compromising your health.

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When you consider that single-use bottles are largely unnecessary in the first place, the scale of this pollution becomes even more disturbing. In a country where tap water is almost universally available, this entire category of waste could be significantly reduced with the widespread use of reusable bottles and proper, point-of-use filtration systems.

Yet, reusable bottles often get a side-eye in our daily lives. This isn’t just an innocent oversight—often, it’s a tactic to boost sales of the plastic water bottles that we all know are detrimental. Still, there are places where doing the eco-friendly thing and carrying a reusable bottle is met with suspicion. Meanwhile, companies frequently tout their sustainability credentials but drag their feet on simple changes, like investing in filtered-water refill stations.

At Bevi, we believe things shouldn’t be this way. In this post, we’re spotlighting five “No Bottle Zones” that could easily take steps to reduce plastic waste. We’re also celebrating some hydration heroes—companies and places that are leading the charge toward an unbottled future.

1. Sports Games & Athletic Venues

We’ve all been there: you splurge on expensive game tickets, pumped to enjoy the thrill of live sports, only to be forced by the heat and large crowds to purchase an insanely overpriced water bottle upon entry. It’s a gut punch to your wallet. You should be able to save your money for the fun stuff—popcorn, hot dogs, and maybe a beer or two. But no, those bottles of water are worth their weight in championship rings,

According to the Sierra Club, the NFL, MLB, NBA, and NHL combined generate a staggering 35,000 metric tons of CO2 each year just from their fans’ waste. That’s equivalent to the emissions of about 7,600 cars or 4,200 homes—and this doesn’t even include college and high school sports. Clearly, the environmental impact of single-use plastics in stadiums is colossal.

But there’s some good news on the horizon. In December 2023, the New York City Council approved a bill allowing sports fans to bring reusable bottles to professional and collegiate sports venues. Set to go into effect later this year, this regulation also imposes penalties on venues that do not comply.

In a similar vein, the US Open made significant strides last year by permitting visitors to bring reusable bottles and installing refill stations. These changes not only help fans save money but also significantly reduce plastic waste. We hope to see similar initiatives adopted throughout the world of sports in the coming years.

On Earth Day, the NBA posted a shout-out to stadiums like the Portland Trail Blazers’ arena, which allows reusable bottles. This is a step in the right direction, but the league should go further in encouraging other stadiums to take similar actions. Imagine the impact if all sports venues embraced the reusable bottle revolution—sure to be an environmental game-changer.

2. Concert Venues & Music Festivals

Ah, yes: nothing says “rock and roll” quite like having to chuck your beloved Hydro Flask into the bin before entering a concert or music festival. Many music venues prohibit outside containers under the guise of safety concerns, leading to a sad symphony of plastic cup waste when the show is over. While the policy might be in place to prevent smuggling illicit substances or to encourage you to spend an arm and a leg on their branded beverages, it’s a nightmare for the environment.

Plus, it poses a public safety issue. Concerts aren’t just physically exhausting for the musicians, but also for the concert goers who are dancing for hours on end. It’s crucial to stay hydrated, especially if you’re consuming alcohol. In large crowds, the compounded risks of overheating and dehydration can be dangerous.

Where concert venues are failing to take action, musicians and bands are stepping up to put pressure on them to embrace more eco-friendly practices. In 2021, Coldplay announced a Sustainability Initiative accompanying their World Tour. This included installing electricity-generating power bikes and kinetic floors in locations around the stadium so that fans’ dancing could be converted into energy to power the show. Leader singer Chris Martin has even been seen arriving at tour venues using a commuter train.

While this is a cool and conceptually advanced solution, it can distract from more straightforward, tried-and-true methods with a broader impact—like simply letting people enter with reusable bottles for all of the shows one concert venue may host over the course of the year. 

But meaningful change might be in the wings. In 2023, Benjamin Kogan, the CEO behind Reusable Solutions, launched Musicians for Sustainability, a pledge encouraging bands and vendors to produce more eco-friendly events. The pledge suggests reducing the amount of single-use plastic at concerts by partnering with companies to set up borrow-and-return stations, where attendees can easily pick up and return reusable cups. Here’s hoping that more venues will listen to the beat of the eco-friendly drum and start to allow reusable bottles.

3. Coffee Houses & Cafes

At coffee chains across the country, the acceptance of reusable bottles can be spotty post-pandemic, often depending on the barista’s discretion. This leads to inconsistent practices and further confusion among consumers trying to be environmentally-conscious.

During the coronavirus pandemic, Starbucks temporarily banned the use of reusable cups in their stores, aiming to minimize potential virus transmission. While this was a wise cautionary health measure, it unfortunately set back efforts to encourage responsible bring-your-own-bottle behavior. Plus, it no doubt hindered Starbucks’ ambitious sustainability goals of reducing plastic waste by 50% by 2030. 

But there’s some good news brewing. In June 2022, Starbucks announced they would once again welcome the use of personal reusable cups in their stores, implementing standardized safe measures to reduce contact points between baristas and customers. 

Even more encouraging, in January 2024, Starbucks announced an expansion of their “Bring your own cup” program, allowing customers to use their personal cups for mobile and drive-through orders. This initiative aims to make sustainable choices more accessible and convenient for customers, no matter how they choose to order their coffee. This move was a significant step forward in promoting sustainable practices in coffee culture. 

Starbucks also offers a small incentive for customers who bring their own reusable bottle or thermos: a $0.10 discount on their beverage. While this discount could arguably be more substantial, it’s a positive start. For instance, the Starbucks at Arizona State University is setting a better example by offering a $1 discount for customers who bring their own cup, highlighting a model that other locations could follow.

4. Museums & Art Galleries

High culture and high environmental standards don’t always mix, apparently. Many museums and galleries have strict no-food-or-drink policies to protect their exhibits. Unfortunately, this sometimes extends to reusable bottles, leaving visitors parched.

For travelers exploring museums as part of a longer day on foot with their families, staying properly hydrated without carrying a reusable bottle can be challenging and expensive. It’s tough to enjoy the masterpieces when you’re constantly in search of a water fountain.

However, some cultural institutions are making exceptions. The Uffizi Galleries in Florence and the Metropolitan Museum of Art in New York allow personal water bottles, showing that it’s possible to balance the preservation of art with the hydration needs of visitors.

It seems like there could be more trust in allowing visitors to bring reusable bottles while still protecting the artwork. Museums could install refill stations in various lobbies throughout their floors, enabling visitors to stay hydrated without compromising the integrity of the exhibits. By adopting such measures, museums can uphold high environmental standards and make the visitor experience more enjoyable.

Incorporating hydration solutions not only supports sustainability but also enhances the visitor experience. Imagine being able to explore a museum at your own pace, without the distraction of thirst. More museums and galleries should consider this balanced approach, ensuring that high culture and environmental consciousness can coexist with one another.

5. Airports

Ah, the modern marvel of air travel. You know the routine: take off your shoes, belts, and throw your water bottle away. While you can get past TSA by ensuring your reusable bottle is completely empty, it can still feel like your personal bottle is treated with scrutiny. Plus, airports across the country are inconsistent in their offerings for refilling stations: some feature modern, cool, filtered hydration stations, while others have water fountains that look like relics from the 1990s.

When facing a long journey and hoping to minimize fatigue while traveling between time zones, the difficulties of staying hydrated are unfortunate. Time on an airplane is actually one of the most critical times to stay hydrated, as the low humidity levels and low air pressure zap your body of water.

Some airports are taking steps in the right direction. LAX banned the sale of single-use plastic water bottles as of June 023, as part of the city of Los Angeles’ Green New Deal. Travelers are encouraged to bring reusable bottles and fill them at the numerous hydration stations installed throughout the terminals. This initiative not only supports sustainability but also ensures that passengers can stay hydrated throughout their journey.

San Francisco International Airport (SFO) implemented a similar ban on single-use plastic bottles in 2019, promoting the use of reusable bottles while offering ample hydration access. Travelers can still purchase water in aluminum cans, but the measure goes a long way in encouraging the use of personal bottles and helping reduce the waste associated with air travel.

These changes are a step in the right direction, showcasing how airports can support both environmental sustainability and passenger well-being. Here’s hoping more airports will follow suit, making it easier for travelers to stay hydrated at high elevation levels.

In these diverse settings, the battle for reusable bottles continues. While the world moves toward sustainability, old habits and regulations die hard. With Bevi, the goal is to create a world where you plan for—and even look forward to—the experience of bringing your reusable bottle around.

Bevi machines, which offer filtered carbonated and non-carbonated water with your choice of flavors and enhancements, can encourage reusable bottles and make hydrating more enjoyable, offering customers unmatched levels of beverage customization on demand. 

The post Why is Everyone so Against Reusable Bottles? appeared first on Bevi.

Sparkling water’s share in the market is rapidly growing. According to Brainy Insights, the sparkling water industry is currently valued at over $30 billion, and growing each year. Every time you go to the grocery store, it may feel like a new flavored or unflavored brand has popped out of nowhere. 

As with any trend, it’s natural to wonder: How much sparkling water is too much? While it can be a great addition to your hydration routine, there are a few considerations to keep in mind to ensure it remains a beneficial part of your diet.

What is sparkling water?

Sparkling water, also known as carbonated water, is water that has been infused with carbon dioxide gas under pressure. This process creates the characteristic bubbles for a fun and fizzy beverage. There are several types, including:

• Seltzer: Plain water with added carbonation.
  
• Club Soda: Carbonated water with added minerals like sodium bicarbonate, sodium citrate, and potassium sulfate.
  
• Sparkling Mineral Water: Naturally carbonated water from a spring or well, containing various minerals.
  
• Tonic Water: Carbonated water with added quinine and sweeteners, often used in cocktails.

Can sparkling water help with weight loss?

Yes, indirectly. It won’t help you burn calories, but it can promote a feeling of fullness, aid in time-restrictive eating, and better manage cravings. If you’re consuming to soda, juice, or other beverages high in sugar and calories, switching to sparkling water will help to make a positive impact on your health. Many weight loss coaches recommend it as a part of a weight loss plan.

Compared to still water, sparkling water can reduce hunger cravings: a study of nineteen healthy women found that those who drank a bubbly beverage reported higher fullness scores.

Also, overall hydration is crucial for weight management, as it helps regulate your body’s metabolism. Staying well-hydrated can enhance your energy levels and improve physical performance during workouts, making it easier to stick to your fitness routine and achieve your weight loss goals.

Of course, the weight loss benefits of this beverage will be strongest when accompanied with regular exercise and a balanced, calorie-restricted diet.

Can sparkling water help with bloating?

The jury is mixed on this one. In moderate quantities, sparkling water can help move gas out of the system, alleviating bloating and nausea. However, excessive consumption can lead to gas and an uncomfortably full-feeling stomach.

As with anything, it’s important to pay attention to how you’re feeling. With Bevi machines, which provide refreshing still, sparkling, flavored, and enhanced beverages on-demand, users can customize the carbonation level of their beverages, enabling them to enjoy fizzy drinks throughout the day without the risk of overindulgence.

Is sparkling water better than still water?

Sometimes. Sparkling water can be a good option for people who find plain water too boring, promoting hydration and offering a healthy alternative to sugary soda. If weight loss is your priority, sparkling water may be your best option. Its bubbles can help increase feelings of fullness, reducing cravings and helping you make healthy meal-time decisions.

On the other hand, research shows that the thirst-quenching crispness of sparkling water may prevent people from drinking as much water as they would otherwise, by enhancing feelings of satiation early on.

Whatever your beverage of choice, make sure you’re staying adequately hydrated. Even mild dehydration can cause lethargy and increase your risk of more serious health problems.

How much water should you drink per day?

Doctors generally recommend that adults drink between 11.5 and 15.5 cups a day. While this is a good baseline, individual needs vary, depending on factors like how much you exercise and how hot it is outside. Focus on hydrating at the same time of day, every day, to make it a habit. You can and should drink water right after waking. Keep in mind that what you eat can change how thirsty you feel, with high-fat and high-sugar foods weakening your thirst sensitivity. Urine color is usually the best indicator of hydration; if your urine is light yellow or colorless from the middle of the day until you go to bed, your water consumption is likely adequate.

Tips for a balanced sparkling water experience

Listen to your body

Pay attention to how your body reacts to sparkling water. Drink it in smaller increments than you would still water. Discomfort, such as bloating or gas, is normal, and can be a sign to cut back. For most people, drinking sparkling water can be a delightful sensory experience that doesn’t feel any different from drinking regular water.

Monitor additives

Keep an eye on the ingredients in flavored sparkling water. Opt for varieties with no added sugars or artificial sweeteners.

Avoid plastic bottles

Beverages packaged in plastic bottles will have some level of unhealthy microplastic contamination. Avoid them and opt for aluminum cans or glass bottles—or better yet, if it’s available to you, go with sparkling water right from a water dispenser.

Keep an eye on sodium consumption

Some flavored sparkling waters might have up to 35 mg of sodium per liter. While this is still quite low (the FDA recommends that the average adult consume no more than 2,300 milligrams of sodium per day) compared to other beverages, it can come as a surprise to those with high blood pressure or diabetes who are working to eliminate as much sodium as possible from their diets. Always check nutrition labels; on a Bevi machine, you are always one tap away from seeing this information for all flavors and enhancements.

Hydrate sustainably

When water—sparkling or still—comes in a plastic bottle or aluminum can, it has a huge environmental and human health impact. Each year, billions of these containers are produced, but less than 30% are recycled, leading to widespread pollution in our land and oceans. By opting for a Bevi dispenser, you’re taking a huge leap in eliminating unnecessary waste in your workplace or commercial space and enjoy your sparkling beverages without fretting about your footprint. Learn more and join us in unbottling the future.

The post Your Healthy Guide to Drinking Sparkling Water in 2024 appeared first on Bevi.

The casual shopper is bombarded with options upon walking into just about any grocery store. Shelves burst with cans and bottles in every shade of the rainbow. Some brands boast hints of caffeine, or are fortified with an infusion of vitamins and amino acids—all in a bid to stand out in a crowded sparkling water market. 

Our shopper may have planned on a simple milk and eggs run, but suddenly they’re dazzled by the cornucopian beverage selection. They sigh and shrug to themselves: they’ve already made the trip, they might as well return home better-hydrated.

The Status of Sparkling Water

If this sounds like you, you’re not alone. Over the past decade, sparkling water obsession has taken the country by storm. Market research from Brainy Insights found that the sparkling water industry is valued at over $30 billion, and dramatically growing with a compound annual growth rate of 12%. This would have the sparkling water industry reaching a value of $93.8 billion by 2030. North America accounts for 30% of the market share for sparkling water. As if trying to set themselves apart, companies are getting experimental with branding, some with enormous success. Apparently people are so crazy for sparkling water they’ll even drink it in the form of a tallboy promising death.

But really, who can blame them? Sparkling water offers the sensory pleasure of carbonation, akin to soda, without the caloric intake or artificial ingredients. It’s the perfect beverage for our era, aligning with the modern ethos of wellness, natural consumption, and sober curiosity. It’s not just a product, but a lifestyle: Gen Z is obsessed with drinking a gallon of water a day, and #WaterTok is a thing now. Scouring the market to find the best fizzy beverage is becoming some content creators’ bread and butter.

So—how did we get there?

The Lore Behind Sparkling Water

Spring water, naturally effervescent from its journey through rock formations or volcanic activity, has long been prized for its purported health benefits. Legend has it that Hannibal and his army took sanctuary in Les Bouillens (“The Bubbles”), the majestic springs in southern France, to recuperate amid their campaigns from Spain to Rome. Against this idyllic backdrop, the soldiers reportedly used the mineral-rich water to rejuvenate and tend to their wounds.

Later the site would gain popularity among European health-seekers. In 1863, Napoleon III officially declared this spring’s output as natural mineral water. A spa developed around Les Bouillens, which became a hotspot for those seeking the therapeutic benefits of its legendary mineral water.

Most of the sparkling water we enjoy today is artificially carbonated, a technique we owe to Joseph Priestley, a young chemist whose serendipitous discovery occurred while living adjacent to a brewery in Leeds, England. Intrigued by the gasses in beer, Priestley speculated they were akin to those in naturally effervescent spring water. His experiments led him to hang a bowl of water above a beer vat, where it absorbed the “fixed air”—carbon dioxide—released during fermentation. Delighted by the “peculiar satisfaction” of the bubbly water he created, Priestley documented his process, unknowingly founding the modern soda water industry.

Despite his pivotal role, Priestley never profited from his innovation. Meanwhile, Johann Jacob Schweppe, a German-Genevan scientist, leveraged this method a few years later to commercialize carbonated water. In 1783, he established the Schweppes company, which soon combined fizzy water with quinine to create tonic water, marking another milestone in beverage history.

OK, but That was a Long Time Ago

In the nineteenth century, sparkling water was largely viewed as a luxury reserved for the affluent elite (for more, see Future Proof’s informative video on the subject). Perrier, sourced from the Les Bouillens springs, was introduced to Britain in 1863 and branded as the “Champagne of mineral water.” During a time when French sophistication was highly sought after, the fizzy drink quickly became a favorite among the British middle classes. The advent of aerating liquid machines in 1903 marked a significant development: they proved so popular that they even had one at Buckingham Palace. 

In the mid-1800s, beverage suppliers began experimenting with carbonated water mixed with fruit-flavored syrups, introducing artificially-flavored seltzers with hints of lime, orange, gooseberry, and other sharp tastes. Do you know what comes next? That’s right, soda enters the picture.

After suffering injuries in the Civil War, the Confederate soldier J.S. Pemberton was experimenting with alcoholic concoctions, looking for a morphine alternative. Pemberton first developed a cola wine, which became a hit in the South, sold as a “nerve tonic.” After the 1886 enactment of Prohibition in Atlanta, Pemberton devised a non-alcoholic version using carbonated water, kola nuts, and coca leaves. Soda (or pop, or soda pop…) soon became America’s favorite beverage.

The Fall of Soda and the Rise of Sparkling Water

Throughout the twentieth century, soda consumption soared: annual per capita intake rose from 10.8 gallons in 1950 to a staggering 49.3 gallons by 2000. Initially developed for diabetics, diet sodas featuring new artificial sweeteners such as saccharin, sucralose, and aspartame transitioned into the beverage industry’s flagship products. In 1962, The New York Times reported that 50 million cases of low-calorie soft drinks were sold. From 1963 to 1967, sales of diet sodas doubled, resonating with consumers’ dual desires for indulgence and aspiration, wanting to look like the glamorous actors they saw on television. Throughout the 1950s and ‘60s, major beverage companies launched novel formulas with artificial sweeteners under names like “Tab” and “Canada Dry Glamor,” capitalizing on the era’s newly FDA-approved artificial sweeteners.

But we’ve long heard the expression “there’s no such thing as free lunch,” and America soon learned that there was no such thing as a truly empty calorie, either. In the 1980s, research linked saccharin to cancer in lab rats, leading it to be sold with warning labels, and advocacy groups raised concerns about aspartame potentially leading to headaches, cancer, and neurological issues. In the early 2000s, new studies linked consumption of diet soda with weight gain—ever-so-paradoxically—as artificial sweeteners were shown to increase sugar cravings. 

This new research produced skepticism among consumers, and led to a steep decline in soda’s popularity. In 2016, Fortune reported that soda consumption fell to a 30-year low in the U.S., with people turning to choices they deemed healthier, like juices and flavored water. This shift opened up opportunities for sparkling water brands to stand out—even ones that had been around for decades. That same year, for example, Business Insider noted that LaCroix sparkling water, a beverage line that had been founded in 1981, was “suddenly everywhere.”

In contrast to other sparkling water brands, which continued to advertise sparkling water as a luxury product, LaCroix presented itself as an “anti-Perrier” and an “all-occasion beverage.” Avoiding traditional advertising channels and instead using social media marketing and flashy neon packaging, LaCroix appealed to millennials who viewed the product as a niche discovery. As health and wellness trends gained traction in America, major global beverage companies entered the competition, launching their own sparkling water products in the early 2020s. Fizzy drinks are so popular now that hard seltzers are becoming a common choice for alcoholic beverages. The Daily Beast found that, in July 2019, White Claw sales surpassed those of every craft beer brand on the market.

Perhaps consumers are pulled in by word of sparkling waters’ myriad health benefits. Research shows sparkling water is superior to still water in improving indigestion. Because carbonation helps aid the movement of gas out of the body’s system, it can ease bloating and alleviate nausea. Sparkling water can even comfort a sore throat, by activating our swallowing reflexes. Many weight loss coaches recommend sparkling water as a part of a weight loss plan, as sparkling water can prevent unnecessary snacking: a study of nineteen healthy women showed that those who drank sparkling water reported higher scores of fullness. Plus, the whole time you’re staying hydrated—and we all know how important that is.

Enter Bevi

The thing is, all these sparkling beverages in bottles and cans come at a cost. 

While the existence of the Great Pacific Garbage Patch was anticipated by climatologists, its actual discovery came unexpectedly by Charles Moore, a racing boat captain, in 1997. Returning to California from Hawaii after a yacht race, Moore and his crew decided to take a shortcut through the North Pacific Subtropical Gyre, an area rarely traveled by fisherman. Here, Moore described being “confronted, as far as the eye could see, with the sight of plastic,” gazing out from the deck on “what ought to have been a pristine ocean.” Over the week it took to cross the gyre, Moore was surrounded by plastic bottles, wrappers, and smaller fragments: remnants of human consumption. Upon his return, Moore shared his observations with Curtis Ebbesmeyer, a prominent oceanographer. The term “Great Pacific Garbage Patch” would soon enter the lexicon, as researchers came to understand the effects of massive plastic waste in the early 21st century. 

Researchers found disposed plastic was being sucked into the gyre’s circulating currents. Because they were not biodegradable, plastic was being broken down by the sun and the water into smaller and smaller fragments—what we now refer to as microplastics. This debris poses significant threats not only to larger marine species but disrupts the entire marine ecosystem, as the dense layer of plastic floating on the water’s surface impedes sunlight, essential for the survival of plankton and algae, which support the ocean’s complex food webs. 

Given the challenges in removing such fragmented marine debris, scientists concur that the most effective method to address the Great Pacific Garbage Patch is to cut down on our use of disposable plastics. Despite ongoing efforts, there is much to be done. According to Bevi’s 2024 Environmental Sustainability Report, over 14 million tons of plastic are dumped into the oceans annually, with plastic bottles accounting for 12% of this waste. The most wild thing of all? With Bevi’sSmart Water Cooler® beverage machine, this single-use plastic waste is unnecessary.

Bevi stands out for its environmental benefits by offering a smart, eco-friendly alternative to bottled beverages. Each Bevi machine eliminates the need for single-use plastic bottles and cans of filtered still, sparkling, and flavored water, thereby cutting down on plastic waste significantly. People can enjoy water the way they like it. And there’s even the option to have full sparkling—maximum bubbles—or light sparkling, which still has a bite, but not that much. This optionality not only minimizes the environmental impact associated with the production and transportation of bottled beverages but also promotes healthier lifestyle choices. 

Bevi started with the idea that people shouldn’t have to choose between what’s good for you and what’s good for the planet. Since Bevi’s Smart Water Cooler® beverage machines entered the market in 2013, they have already collectively replaced over 500 million bottles and cans, while offering office workers across the country unparalleled options for beverage customization. Bevi machines are now bringing sparkling goodness to office spaces, warehouses, residential buildings, airport lounges, and even car dealerships across the country. It’s the “next-generation water cooler” for the conscientious consumer. And it will continue delivering bubbly goodness without the plastic waste.

The post America’s Sparkling Water Obsession appeared first on Bevi.

It turns out, you can learn a lot by taking a look at how much water people are drinking at their offices, gyms, apartments, hotels, and other locations with a water dispenser. This year saw both record-setting heat and a spike in water consumption.

World Has Its Hottest Day

We’re in the midst of a global heatwave. July 4 this year was the world’s hottest day, with the average worldwide temperature reaching 62.9°F, breaking the record of 62.6°F set just a day earlier. The previous highest global temperature was in mid-August 2016.

Temps during Independence week were probably the warmest in “at least 100,000 years,” Jennifer Francis, a senior scientist at Woodwell Climate Research Center, told CNN, calling the records “a huge thing.”

The record was set as heat waves crossed the country from Boston to the West Coast. In late July, more than 175 million people were under excessive heat warnings as the heat index in many places rose above 100°F.

Water Cooler Use Spikes

Americans are wisely following the recommendations of experts, who advise drinking plenty of water to stay hydrated and replace fluids lost during exposure to high temperatures.

This trend was confirmed by dispense data from our water coolers across the country. Here at Bevi, we track real-time data from our smart water coolers, including how much water was dispensed from each of our machines nationwide.

Excluding the week of July 4th—when most people were firing up the grill and avoiding water cooler talk at the office—Bevi water usage was up dramatically in July as Americans struggled through the heatwave.

In that timeframe:

• Weekly usage spiked by 17% vs. the weekly average from March-June this year.
• Every region of the country showed increased water usage, with spikes correlated with state temperatures.
• The Far West led the county with usage up almost 20% over the previous quarter.
• The Plains region had the lowest increase of just under 6%.

Here’s how it broke down:

• Far West: 19.6%
• South West: 17.39%
• Rocky Mountains: 15.22%
• Mid Atlantic: 14.3%
• New England: 13.64%
• South East: 11.13%
• Great Lakes: 10.29%
• Plains: 5.54%

2x More Water Drinkers Add Enhancements to Replenish Electrolytes

Not only were people drinking more water during the heatwave, but more were choosing to add Electrolytes, one of the enhancements available in Bevi machines, to stay hydrated.

Bevi tracks the addition of enhancements to dispensed water, including Vitamin Boost, Caffeine, and Electrolytes. Our data shows that the use of Electrolytes increased 2x in the last two weeks of July vs. the average total dispenses for the month of June.

Electrolytes include sodium, potassium, calcium, bicarbonate, magnesium, chloride, and phosphate. When dissolved in water, electrolytes help regulate nerve and muscle function, balance blood acidity and pressure, help rebuild damaged tissues—and hydrate the body.

When we sweat, we lose not only water but also electrolytes, which can lead to dehydration and an imbalance of important minerals in the body. Replenishing those lost electrolytes during or after any kind of exertion or exercise (especially during a heatwave) can help maintain proper fluid balance and support overall hydration.

Hopefully a reprieve from the blistering heat is in the forecast—but in the meantime, Bevi is here to help keep you cool. Here’s to staying healthy, happy, and hydrated this summer!

Learn More: Get more information about hydration with enhancements.

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Electrolytes aren’t just buzzwords you hear in your favorite sports drink commercials—they’re actually crucial for the healthy functioning of our brains and bodies. That’s why Bevi smart water coolers come with an electrolyte enhancement. When you can top off every drink, whether hot or cold, still or sparkling, with a proprietary blend of key minerals and vitamins, the workplace is a healthier and happier place.

So what are electrolytes, anyway?

Electrolytes are minerals, such as sodium, potassium, magnesium, chloride and calcium, that carry an electric charge when dissolved in the body. You can imagine them like the energetic office manager of the body, making sure everything runs smoothly. From nerve signaling to muscle contractions, they ensure that the body maintains a proper equilibrium. Without them your cells would be stuck and a little bit sad—sort of like starting a day without coffee. These microscopic minerals power your every move. They’re also important for the functioning of our most important muscles: that’s right, electrolytes are crucial for helping our hearts maintain a regular rhythm.

Electrolytes are the secret weapon for those with active lifestyles, keeping up high energy levels. From the delivery drivers who spend their days putting in windshield time in the bright sun, or warehouse workers spending their day unloading heavy packages, to the athletic desk workers who never miss their morning run before heading to the office, as the calendar flips toward June, electrolytes become necessary for everybody.

Beat the heat

In the summer months, when we sweat a lot, electrolytes are even more important, making sure our bodies can properly absorb the water we consume and stay hydrated.

For those performing physical labor, electrolytes do more than just boost energy—they’re the gatekeepers of health and safety on the manufacturing, warehouse, or distribution center floor. In fact, electrolytes are so important for the healthy functioning of the body that OSHA law in several states encourage businesses to provide their employees with an electrolyte supplement in the summer months if they’re working manual labor for more than two hours. With Bevi, your business can meet this requirement without the plastic waste—or sugar—contained in leading sports drinks like Gatorade. (Because your body deserves the best. And the planet does, too.)

When you stock your Bevi machine with electrolytes, your users can top off every tasty still or sparkling, hot or cold beverage with a much-needed boost of healthy minerals (plus some vitamins for good measure).

What’s the secret sauce?

Bevi’s electrolyte formula contains sodium chloride, monopotassium phosphate, and a blend of B-vitamins: B5, B6, and niacin. Together, our formula helps prevent dehydration, promotes proper cell functioning, and supports high energy levels and a healthy metabolism.

Unlike other electrolyte powders, which either have an unpleasant flavor due to their high levels of sodium or utilize egregious levels of detrimental sugar or carcinogenic artificial sweeteners to mask it, Bevi formulates its electrolyte enhancement without sugar, to be zero calorie, and with a subtle (to some, unnoticeable) essence of flavor, similar to mineral water. And you can combine our electrolytes with one (or more) of our 14 flavors or other enhancements, such as blood orange or caffeine, to create a unique beverage all your own.

Best of all, you can enjoy Bevi’s electrolytes throughout the day without needing to worry about overdoing it and getting too jittery or throwing your body out of balance.

Hydrate happy

As summer approaches, bringing with it longer days and rising temperatures, the importance of staying hydrated and electrolyte-balanced becomes paramount for everyone, especially those active and hard at work. Bevi’s electrolyte enhancement is more than just a hydration solution; it’s a commitment to the health and well-being of your team. By choosing to add electrolytes to your Bevi machine’s offerings, you’re not only ensuring that your employees stay adequately hydrated and energized, but you’re also taking a significant step towards fostering a healthier, more vibrant workplace without the waste—or hassle—of stocking and providing single-use bottles and cans.

So, as we gear up for the warm months ahead, let’s make a conscious decision to prioritize hydration and wellness. Add Bevi’s electrolyte enhancement to your manufacturing, warehouse, office, distribution center, hotel, or airport lounge amenities today, and turn every refreshment break into an opportunity for your team or guests to recharge, rejuvenate, and stay hydrated all summer long. Your employees or visitors will thank you for the thoughtful addition, and your place will buzz with the energy and enthusiasm that comes from feeling well taken care of.

Interested in learning more about our Smart Water Coolers®? >>Click here for details.

The post Hydration 101: Why Electrolytes are Crucial for Your Health appeared first on Bevi.

However, it’s important to note that the way people travel for business has changed significantly over the past few years. While the traditional business trip is making a triumphant return through in-person conferences and meetings, conference goers are not the only ones utilizing hotels to get their work done. Plus, many Americans are putting more emphasis on a healthy lifestyle following the COVID-19 outbreak, according to Pew Research Center. 

As a result, the hospitality industry needs to be mindful of these changes in order to attract more corporate travelers to their hotels.

In this blog post, we’ll take a closer look at three ways business travel has evolved since the pandemic and what that means for the hospitality industry moving forward.

Conferences and other business events are slowly returning

With strict travel restrictions, stay at home orders, and health concerns during the height of the COVID-19 pandemic, it’s no surprise that the events industry suffered tremendously. While virtual events served as a serviceable alternative during the pandemic, there is simply no substitute for the in-person connections and experiences that can be gained from attending a live event. 

Fortunately, Knowland, a data and hospitality technology company, is optimistic the event industry will be back to 100 percent by the end of 2023. 

As the event industry continues its recovery, Knowland’s optimism is great news for hotels that have been struggling to bounce back after the pandemic. The return of conferences, trade shows, and other business events is a key factor in the recovery of the hospitality industry, and the fact that Knowland is predicting a full return to pre-pandemic levels is certainly cause for celebration.

but….

Corporate travelers are still prioritizing health and safety

Between meetings, conferences, and networking events, business travelers are always on the go. But one thing that’s not on their itinerary? Getting sick. So it’s no surprise that travelers are still prioritizing health and safety when it comes to their accommodations.

According to a survey conducted by Pew Research Center, 26% of respondents said keeping healthy became more important to them during the COVID-19 pandemic. 

From hand sanitizer stations to contactless check-in and touchless hydration stations, there are a variety of measures that you can take to show your guests that their health is your top priority. 

But, are conference and trade show attendees the only ones working from hotels?

Remote employees are making the most of their flexible working situations

With more and more companies embracing flexible work arrangements, many employees are now able to work from almost anywhere that has an internet connection. This has not only changed the way people work, but also the way they travel for business.

Hotels should prioritize offering guests amenities and services that cater to both business and leisure travelers, as some remote workers are making the most of their working situations by extending their business trips into vacations. 

When catering to these business travelers, hotels should consider amenities that remote workers would expect in an office environment, such as free coffee, healthy beverages like water or seltzer, and great wifi. 

From high-speed internet to fitness facilities to co-working spaces, there are many ways that hotels can appeal to the growing number of remote workers who are eager to travel and explore new destinations while staying connected to their work.

Are you ready to make corporate travel more attractive to potential business guests?

Read more about “Navigating the New Era of Business Travel: What Corporate Travelers Expect in a Post-Pandemic World” and learn how water coolers can tell us about post-COVID work travel and how the hospitality industry can adapt to these trends.” 

Click here to read more.

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One of the primary culprits? Sugary beverages like sodas, sweetened teas, coffees, and fruit juices. Though these yummy drinks may give you a temporary energy boost and satisfy a craving, their long-term health risks outweigh the short-term reward when you frequently choose them over water.

Are your soda beverage habits hindering your hydration goals?

So, what’s the problem with all of these beverages? Besides their high sugar content and lack of nutrients, they’re also highly addictive and may lead to health problems such as tooth decay, obesity, and cardiovascular disease when over-consumed. 

The other issue with sugary beverages? They simply won’t satisfy you in the long haul. For example, a 12 oz. can of the world’s most popular cola beverage contains 39 grams of sugar—not surprising considering high fructose corn syrup is the second most abundant ingredient.

Sure, you can technically sip on soda and similar beverages to meet your hydration needs, but your body will just learn to crave more and more. When we consume a hefty amount of added sugar in one sitting, our body releases dopamine and serotonin: chemical messengers that make us feel good. And who doesn’t want a surge of these feel-good chemicals? This is what leads to even more sugar cravings in the future. 

Consuming high-sugar drinks also causes that familiar (and often dreaded) sugar crash thanks to the work of insulin. When we drink loads of sugary beverages such as soda or juice, our insulin quickly gets to work regulating our blood sugar. Once that insulin has finished its job though, our blood sugar drops significantly, and we’re left feeling drained and sluggish. That afternoon bottle of soda may taste great at the moment, but that feeling is very short lived. 

So, how can you break the habit and choose healthier options? Let’s first look at what happens when you cut down on the sugary drinks.

The many health benefits of replacing soda & sugar-filled beverages with water

By replacing your usual glass of soda or fruit juice with water, you’ll be giving your body and mind the hydration it needs. And when you’re well hydrated, you can benefit in the following ways:

Fewer sugar cravings

If it’s 3:00 in the afternoon and you’re dying to rip into a chocolate bar, you may just be thirsty. Studies show that dehydration is a common cause of sugar cravings. By drinking plenty of water throughout the day, you can avoid those breakroom sweets altogether.

Increased mental clarity

73% of the brain is water, so it’s understandable how big an impact hydration has on the body’s most important organ. When we drink water, we’re helping increase blood flow and oxygen to the brain, which in turn, improves cognition. Staying properly hydrated will allow you to think, synthesize, and act at your highest potential.

Helps prevent kidney stones

One of the causes of kidney stones is dehydration. By drinking enough water, your kidneys have a harder time forming the crystals that make up these highly painful, inconvenient deposits. Need another reason to cut the cola? One study found that participants who drank even just one soda per day had a 23% higher chance of developing kidney stones.

Helps your digestive system

Drinking enough water throughout the day also aids significantly in digestion. Water assists in breaking down the food that you eat, which allows your body to absorb the foods’ vital nutrients.

Proper hydration starts with taking action

So, with all of this talk around the benefits of sugar-free hydration, what can you do to actually reap these rewards and lower your sugar intake? Let’s take a look at our favorite ways to stay sufficiently hydrated throughout the day:

Slowly taper off instead of quitting cold turkey

Making drastic lifestyle changes right out of the gate can be challenging to manage long term. Additionally, quitting sugar cold turkey may trigger withdrawal symptoms such as headaches and fatigue. So remember, slow and steady wins the race. 

Wean yourself off sugary beverages by decreasing your intake slowly and methodically. If you usually have three to four cans of pop a day, try cutting this amount in half for a week and assess how you feel. When you’re ready, you can continue decreasing your soda intake until you’ve reached a goal you’re happy with. Just make sure you’re replacing those missing fluids with water! Which leads us to our next tip…

Find a soda substitute you enjoy

Experts recommend replacing a bad habit with a healthy one to increase your chances of long-term success. Try swapping out your usual can of soda for a healthier beverage. 

If the carbonation is what leads you to a cold bottle of cola, flavored seltzer is a great way to go. Since most flavored seltzers are unsweetened, it may take some getting used to. Luckily, there are so many different brands and flavors available, you’re bound to find one you enjoy. 

Other popular soda alternatives include lemon water, unsweetened flavored iced tea, and kombucha. Spend some time experimenting with different beverages to find a suitable swap that satisfies your craving.

Make water the convenient option

A great way of kicking a bad habit is by making the healthier alternative more convenient. By keeping water nearby at all times and making soda difficult to access, you’re much more likely to choose water as your main hydration source. 

Invest in a reusable water bottle or tumbler and bring it everywhere you go. Reaching for a reusable bottle is far more convenient than stopping at a gas station (or even just opening the fridge) when you’re feeling thirsty. 

Find an accountability partner

If you’re motivated by accountability, this may be a great option for you. Inform a close friend or relative about your desire to cut back on sugary beverages. We tend to care deeply about what people think about us, especially friends and family we love. 

Looping them in on your goals can do wonders for your long-term success. Plus, there’s always a chance they’d like to join you in your challenge as well.

Looking to get more healthy, zero- and low-calorie beverages at work? >> Learn more about a Bevi machine.

The post Soda vs. Water: How to Cut Down on Sugar appeared first on Bevi.

If this sounds like your day-to-day, you may be experiencing workplace burnout.

What is burnout?

 Recently identified as an occupational phenomenon by The ICD-11, burnout is best described as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress”. 

Similar to physical ailments like the common cold, burnout can present itself in a variety of ways depending on the individual. While some may face feelings of intense dread or anxiety, others may experience feelings of anger or cynicism. 

According to Mayo Clinic, some of the most common signs of burnout include:

• Physical exhaustion 
• Difficulty concentrating
• Difficulty sleeping
• Feelings of cynicism, sadness, or anger 
• Sense of dread about work
• Reduced performance or productivity

This is by no means an exhaustive list of symptoms, so we recommend walking through this list of questions, to help you understand if burnout is something you are experiencing.

Not identifying burn out can have major consequences

Studies show that untreated job burnout can be a significant predictor of a multitude of physical and psychological ailments including type 2 diabetes, coronary heart disease, prolonged fatigue, insomnia, and depression. 

The good news is burnout can be treated or even prevented entirely by implementing positive changes in your day-to-day life. 

So what are those changes and how can you prevent it?

1. Prioritize your physical health

With looming project deadlines, long to-do lists, and personal responsibilities outside of work, sometimes our physical health takes a back burner. But, when you put everything (and everyone!) else before yourself, you’re more prone to burning out. 

If you’re starting to feel burnout creeping up on you, do a quick self-assessment to identify areas of possible neglect. Are you getting enough sleep per night? If not, implement a calming night routine that includes a relaxing tea and some light stretching before calling lights-out. Also limit your use of electronics  before hitting the hay as it’s shown to suppress your levels of melatonin, leading to less restful sleep. 

If you work a sedentary job and struggle to fit in time for lengthy workouts, try getting up from your desk and completing some simple exercises or stretches every hour or two. Every moment spent moving your body adds up and will also help clear your mind! 

Good hydration is another essential component of our physical and mental health, and should not be ignored. Staying well-hydrated can combat fatigue, promote mental clarity, and increase your energy levels. It’s also a great reason to get up, stretch your legs, take a deep breath, and combine a few other de-stressing techniques on your way to the office water cooler.

2. Find ways to reduce exposure to common work stressors to avoid burn out

Occasionally you may feel the urge to check our inbox over the weekend or right before dozing off to sleep, but doing so can be damaging to your health and lead to burnout even faster. 

According to research conducted by Stanford University, checking emails or messages outside of work hours can lead to something called “anticipatory stress”, a type of stress concerning fears and anxiety about the future. To avoid this unnecessary stress and prevent workplace burnout, you’ll want to keep your work and personal life separate. Silence those Slack or Microsoft Teams notifications outside of your working hours, set up automatic out-of-office emails when you take personal time, and avoid checking your work email on the weekend.

3. Make time for self-care

Though taking a short break to focus on self-care may seem counterintuitive when you have many deadlines and responsibilities, it can do wonders for your mental and physical health, thus leading to higher levels of productivity, happiness, and mental clarity. 

Start by making a list of activities that make you happy. Perhaps it’s reading a few pages of a book or going for a walk in nature. For others, it may be listening to music, making a comforting cup of tea or coffee, or calling a close friend. 

Next, take a look at your calendar to see where some of these self-care activities fit in. Ideally, these activities would be sprinkled throughout the day, but if that doesn’t work for your schedule, try to plan time either in the morning or evening to focus solely on self-care. Bonus points if you’re able to unplug from technology at the same time! 

4. Plan some time away to avoid burn out

How to avoid burnout? Use those vacation and personal days whenever possible.

Of course there will always be deadlines and responsibilities that we can’t just walk away from, but that doesn’t mean that we can’t plan some future vacations to look forward to.

Even if your circumstances make it difficult to plan a 2 week-long vacation, a simple day trip to a nearby city or a few hours at the spa can make a world of difference. Being able to step away from work for a short amount of time can have you returning refreshed and rejuvenated. 

Not ready to jump on a plane quite yet? Research shows that just the anticipation of a future vacation can be enough to boost your happiness.

5. Learn stress-management strategies when things get tough

When put into high-pressure situations, managing the onslaught of emotions that come with it can be quite difficult. Thankfully, there are some simple stress-management strategies that can be executed on the spot to further prevent workplace burnout. 

Certain mindfulness practices like guided meditation or deep breathing do wonders for calming the mind, making it easier to make important decisions and focus on what’s most important. If movement is more your cup of tea, try going for a short walk when the going gets tough. Research shows that even a ten-minute walk can increase confidence, improve circulation, and boost your mood.

6. Communicate with your supervisor and colleagues that you’re burning out

Unfortunately, workplace burnout presents itself differently to everyone it takes hold of. Because of this, your supervisor or close colleagues may not even notice anything different about you until it begins to impact your performance. So, if you’re feeling susceptible to burnout, it’s important to communicate your concerns with your supervisor or close colleagues. 

This could be making time with a manager to share tactical setbacks that are making your job more difficult or simply having lunch with a coworker to vent your frustrations. Either way, it always feels good to talk it out and communicate your concerns. You don’t need to fight burnout alone.

Control workplace burn out before it controls you

If you’re worried about potential burnout or are already experiencing some of its familiar signs like physical or mental exhaustion, it’s time to make some changes. 

Things like prioritizing self-care, practicing stress-management techniques, and communicating with your boss can really go a long way toward preventing or managing burnout. 

A good way to fight burn out? Hydration! >> Learn more about a Bevi machine.

The post 6 Ways to Avoid Burnout in the Workplace appeared first on Bevi.

Nowadays, the list doesn’t end there, as many renters cite a desire for specific amenities when apartment hunting. 

However, not all amenities are created equal. Research shows that apartment seekers will choose their future residence based on the types of amenities offered. For example, 21% of respondents in Venn’s 2022 Renters Experience Report say that the physical amenities in their apartment building play a pivotal role in whether or not they will renew their lease. We’d argue that’s a pretty good reason to ‘up the ante’ when it comes to your amenity package. 

So, what types of amenities should you be adding to your building? Well, with the work-from-home lifestyle becoming commonplace and more people prioritizing their health, the answer seems clear. Residents want apartment amenities that will benefit their physical and mental well-being. Plus, many of these amenities are great for building a community amongst neighbors, leading to happy residents and signed lease renewals.

With this in mind, let’s take a deep dive at seven health and wellness amenities you should consider adding to your building:

1. Fitness center

With the average annual gym membership cost ranging from $622 – $782, it’s no surprise that many renters are searching for apartments that include an on-site fitness center. 

Whether it’s a small gym with a few cardio machines or a large facility complete with a half-mile jogging loop and yoga studio, your residents will appreciate a space to work up a sweat without having to travel far or pay membership fees.

2. Smart water cooler

Regardless of where exactly it’s placed in your building, residents are looking for beverage stations to keep them hydrated during the day. A smart water cooler like Bevi allows users to truly customize their hydration experience through fun flavors like Peach Mango, Key Lime, and Strawberry Lemongrass. The customization doesn’t end there, though. Our new enhancement offerings allow residents to add Caffeine or Immunity to their still or sparkling water. 

Having a smart water dispenser is also a fantastic (and healthy) way to build a sense of community within your building. There is no better way to get residents talking than with 48,000 different drink combinations! Plus, you’ll be doing the planet good at the same time as one Bevi machine can displace up to 30,000 single-use bottles and cans. 

3. Outdoor space

Even if you’re not in a place where the weather is beautiful 99% of the time, getting outside can do wonders for your mood and mental health. A space to eat lunch outside, let the dogs socialize, or get some work done surrounded by nature can be a great mental reset.

The best part about offering a dedicated outdoor space as a communal amenity is that it can be personalized however you see fit. From BBQ areas to space for cornhole tournaments, you can create a peaceful oasis for all residents to enjoy.

4. Community rooftop garden

Improved property value, better resident retention, and less food waste are just a few of the amazing benefits offered by community gardens. 

Properties with a community rooftop garden can create gardening clubs, host community events, or even hold contests to boost resident satisfaction. Gardening can also reduce stress, promote better sleep, and even improve the immune system. Plus, there’s no better sense of accomplishment than growing your own food!

5. Bike-sharing

With more people foregoing their cars for bicycles, building managers should consider offering a bike-sharing program as a communal amenity, especially in major cities.

Not only will residents love having a fun way to get around town, but your building will be playing a vital role in protecting the planet. Bicycling produces zero pollution and consumes no fossil fuel, making it an environmentally-friendly mode of transportation. 

6. Dog park

Our four-legged friends also deserve some fun health and wellness amenities! It’s estimated that 23 million American households adopted a pet during the 2020 pandemic. With so many new pet owners, building managers should consider adding pet-friendly amenities if they wish to stay competitive in today’s multifamily housing market. 

Your residents will appreciate having a committed place to exercise and socialize their pup. Plus, it’s another great way to build a sense of community (they say having a dog is a great way to make friends quickly!)

7. Game room

Having a dedicated place to unwind and hang out with friends is vital to your residents’ mental health and social well-being, which is why we’ve included this particular apartment amenity.

Some fun activities to include in a community game room include ping pong, pool tables, board games, and retro arcade games. Tie the room together with an ambient electric fireplace and you have an apartment amenity your residents will keep coming back to. 

Attract and Retain Residents With These Must-Have Amenities

Though communal amenities are not necessary for managing a successful property, offering your residents a variety of unique experiences can improve retention rates and overall resident satisfaction.

Are there any health and fitness amenities you would add to our list? Let us know on our Facebook, LinkedIn, Twitter, or Instagram!

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