Three Healthy Summer Mocktail Recipes (Low-Calorie and Alcohol-Free)

Updated on Jun 25, 2025 | Recipes, Your Health

A tall, clear glass filled with ice cubes and sparkling water, garnished with thin cucumber slices and fresh mint leaves. Lime juice adds a twist to this low-calorie (about 20 per serving) summer drink. The Cucumber Mint Sparkler offers a cool, crisp, and refreshing flavor—perfect for staying hydrated and healthy without added sugar. Ideal for warm-weather gatherings or a relaxing moment at home.

Beat the heat with these refreshing non-alcoholic summer drinks. These easy healthy mocktail recipes are all under 50 calories per serving, made with natural ingredients, and perfect for parties, picnics, or post-workout relaxation.

Cucumber Mint Sparkler

Calories: ~20 per serving
Flavor profile: Cool, crisp, and refreshing

Ingredients:

  • 4-5 thin cucumber slices
  • 5 fresh mint leaves
  • 1 teaspoon lime juice
  • Sparkling water (unsweetened)
  • Ice cubes

Directions:

Crush the cucumber and mint leaves in the bottom of a glass to release their flavors.

  • Pour in the lime juice and add a handful of ice.
  • Fill the glass with sparkling water.
  • Mix lightly, then finish with a cucumber ribbon or a sprig of mint for garnish.

Health benefits: Hydrating, zero added sugar, naturally detoxifying.

Why These Healthy Mocktails Work:

  • Alcohol-free: Great for sober-curious lifestyles or family-friendly gatherings
  • Low-calorie: Under 50 calories per serving
  • Naturally sweetened: No syrups or artificial sweeteners
  • Hydrating and nutrient-rich: Use real fruit, herbs, and fresh juice

A glass of Orange Ginger Fizz filled with ice and fresh orange juice blended with lemon and a hint of spicy ginger. Bubbles from sparkling water rise through the drink, giving it a bright, effervescent look. This low-calorie (~35 per serving) mocktail is refreshing and energizing, combining tangy citrus and ginger—perfect for a healthy, alcohol-free drink that supports digestion and boosts immunity.

Orange Ginger Fizz

Calories: ~35 per serving
Flavor profile: Bright, tangy, with a spicy kick

Ingredients:

  • 1/4 cup fresh orange juice (about half an orange)
  • 1 teaspoon freshly grated ginger or a splash of ginger juice
  • 1 teaspoon fresh lemon juice
  • Sparkling water
  • Ice cubes

Directions:

  1. Combine orange juice, ginger, and lemon juice in a shaker with ice.
  2. Shake well and strain into a glass filled with fresh ice.
  3. Top with sparkling water.
  4. Garnish with a slice of orange or lemon.

Health benefits: Immunity-boosting, anti-inflammatory, vitamin C-rich.

 

A glass of Berry Basil Cooler filled with ice and vibrant hues from fresh or frozen mixed berries, gently muddled with basil leaves. Topped with sparkling water or club soda and a splash of lemon juice, this refreshing mocktail offers a fruity, herbal flavor with a touch of natural sweetness from honey or agave. At just ~45 calories per serving, it’s a perfect healthy summer drink that’s hydrating, antioxidant-rich, and ideal for warm days or non-alcoholic gatherings.

Berry Basil Cooler

Calories: ~45 per serving
Flavor profile: Fruity, herbal, and lightly sweet

Ingredients:

  • 1/4 cup mixed berries (fresh or frozen)
  • 3 fresh basil leaves
  • 1 teaspoon honey or agave (optional)
  • 1 teaspoon lemon juice
  • Sparkling water or club soda
  • Ice cubes

Directions:

  1. Muddle berries and basil with lemon juice and honey (if using).
  2. Fill the glass with ice and pour over sparkling water.
  3. Stir gently to combine.
  4. Garnish with a basil leaf or a few whole berries.

Health benefits: Antioxidants, heart-healthy herbs, no refined sugar.

Expert Advice on Keeping Cool and What to Do When Air Quality Is Poor

Updated on Jun 23, 2025 | Featured, Your Health

You have probably noticed the hazy skies throughout the New York City area. Health experts say everyone should pay close attention. That poor-quality air is unhealthy, especially for vulnerable people, including those with asthma or heart conditions, as well as younger kids and older adults.

The poor air quality, the result of wildfires in Canada, is something you can actually feel. Experts say you should consider limiting your time outside, especially if you are exercising or doing strenuous tasks; keeping your windows closed at home; and wearing a high-quality N95 or KN95 mask if you need to go out. Those most at risk should stay indoors.

Late Breaking News: Expert Advice on How to Keep Cool During the Summer

Find out who is most susceptible to overheating, what is heatstroke, how to know when you should seek medical care, and where you can get help.

Click here to read more.

“Many people may have noticed the hazy conditions, but not realized they should be concerned—especially younger people and the elderly, who are at greater risk,” says Linda Rogers, MD, Professor of Medicine  (Pulmonary, Critical Care and Sleep Medicine) at the Icahn School of Medicine at Mount Sinai. “I think we all should be looking out for the most vulnerable; they are the ones that are at most risk right now. But this has crossed a threshold where the general public will feel this.”

Linda Rogers, MD, Professor of Medicine  (Pulmonary, Critical Care and Sleep Medicine)

In this Q&A, Dr. Rogers, who is also Director of the Adult Asthma Program, offers a number of other tips, including what type of mask to consider wearing, whether to turn on your air conditioner, and who is most at risk.

How bad has the air quality been in New York City because of these wildfires?

Our air quality has been in a zone that’s considered dangerous to sensitive populations and that may be hazardous to people who are either elderly, very young, or have underlying heart or lung disease, or other sort of significant health conditions. It’s not something people are normally aware of, though most people going outside will realize that something is up.

How can I tell what the air quality is like in my neighborhood right now?

A good way to see what the air quality is like right now, where you live, is the website AirNow.gov or the AirNow app created by the U.S. Environmental Protection Agency and available for download for free, where you get your apps for your of phone. This site offers a composite score for what we call the big five pollutants—ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. A good score is less than 50. On an average day in New York, we are around 30; we have pretty good air quality. Once it starts getting up over 50, there may be risks for sensitive people. If the score reaches 100, due to a combination of heat, humidity, and pollution then the air quality may be risky for the general population rather than just for sensitive individuals. In recent years, the score has risen to over 100 due to the wildfires. Any of the common weather apps people have on their phones are also a good source of this information.

What does it mean when the air quality reaches the unhealthy levels we have seen lately?

That’s the red zone. That’s where even healthy members of the general public are going to feel it. The effects on the general public may be mild; it may just be a matter of feeling irritation in your nose or throat. But for really sensitive groups, this is a level that could trigger an asthma attack or flare-ups of other lung diseases such as COPD, or chronic obstructive pulmonary disease. It can also pose a risk for those already at risk for heart attacks and strokes. During times of high pollution level, there is a well-established pattern of increased risk of emergency room visits for these types of cardiovascular events 48 to 72 hours after exposures to high pollutant levels

The Effects of Wildfire Smoke Particles Can Persist for Months, Even After a Fire Has Ended

Being exposed to lingering fine particulate matter from wildfire smoke can have health effects up to three months afterwards, well beyond the couple of days that previous studies have identified, and the exposure can occur even after the fires have ended, according to new findings by researchers at the Icahn School of Medicine at Mount Sinai and Harvard T.H. Chan School of Public Health. “Even brief exposures from smaller fires that last only a few days can lead to long-lasting health effects,” says Yaguang Wei, PhD, Assistant Professor of Environmental Medicine. Read more 

 

What safety precautions should I take when air quality is at an unhealthy level?

The best thing to do is stay inside with the windows closed. If you have to go outside, make it as short as possible. I don’t think anybody should exercise outdoors while the air quality is poor. When you’re exercising, you are taking in more of these contaminants. It depends on your personal circumstances, but when levels are between 100 and 150, you may want to consider limiting outdoor exercise, especially for young children.

Should I wear a mask?

You should consider wearing a high-quality mask, such as an N95 or KN95 mask. Surgical-style masks will not be helpful. Those masks offer at least partial protection from viruses transmitted by droplets, but they do not protect you from the extremely small particle pollutants. And even the N95 and KN95 masks cannot protect you from the gases, such as carbon monoxide, that are produced by wildfires.

What about working outside?

I think it depends on your underlying health, your age, your circumstances, what the work involves, and what the air quality is in the area that you’re working. If you have to work outside, a high-quality N95 mask will be a great idea if it’s possible for you.

Does it help to use my air conditioner?

Air conditioners vary tremendously in terms of how old they are, how they’re built, and what kind of filters they have in their use. Closing your windows and using an air conditioner is better than having the windows open. Ideally, your air conditioning system has a high-efficiency filter. Air purifiers can also help.

Who is most at risk?

Young children are more at risk because they tend to breathe at faster rates with higher volumes. When there’s an elevated pollution level, they’re generally getting more exposure. The elderly are at higher risk for heart and lung disease and have other underlying health conditions. Those with lung diseases, notably asthma and chronic obstructive pulmonary disease (or COPD), are often sensitive to environmental triggers like this, or changes in weather, temperatures, and humidity. Many of those with asthma, for example, often reach out to their doctors in advance to make sure they have emergency medication on hand. But it can be different for those with heart conditions.

What should people with heart disease know about this?

People with heart disease may not be aware that they are at increased risk, but these high levels of pollutants have been linked to visits to emergency rooms with cardiovascular conditions. People who are at risk may want to consider staying indoors to the extent possible. It’s also important to note that there may be a lag in the onset of symptoms. It may take a while for the contaminants you are breathing in to have an effect on your blood vessels. That is why we may sometimes see a lag in visits to the emergency department. The health effects can persist and escalate from 24 to 48 hours after the air quality levels are at their worst.

What are the signs that the air quality is affecting a typical, healthy person?

When the air quality index gets above 100, and then over 150, as has happened in recent years, you’re going to feel throat irritation, nasal irritation, nasal congestion, runny nose, sore throat—almost cold-like symptoms except without a fever. Some people may feel chest discomfort and headaches. These aren’t particularly dangerous. But for those with underlying conditions, such as lung disease and allergies, they can cause more severe debilitating symptoms. The air is unhealthy for everyone, but some groups are at risk of significant health effects.

 

Details of the air quality index from the federal government’s AirNow.gov site.

Learn more about the Adult Asthma Program at Mount Sinai
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Shopping for Flip Flops, Sandals, and Slides: A Foot Doctor’s Guide

Updated on Jun 23, 2025 | Orthopedics, Your Health

As the weather warms up, many people switch to flip flops, slides, and sandals. While these open-toed shoes keep feet cool, they often lack arch support, leading to foot problems like blisters and heel pain. Fortunately, there are ways to stay comfortable and stylish throughout the summer.

Meghan Kelly, MD, PhD

In this Q&A, Meghan Kelly, MD, PhD, a foot and ankle surgeon at Mount Sinai, shares expert insights on how to shop for the best supportive summer footwear.

What are some common foot problems caused by summer footwear like sandals, flip-flops, and slides?

People with flat feet, plantar fasciitis, Achilles tendonitis, or arch pain often experience flare-ups in summer because many sandals and flip flops lack proper arch support, compared with sneakers or closed-toe shoes.

It’s also difficult to wear orthotics in open footwear, which can worsen conditions like metatarsalgia (pain in the ball of the foot). Increased walking during summer vacations, especially on uneven surfaces like sand or cobblestones, can also aggravate joint pain and arthritis.

What features should I look for in flip flops, slides, and sandals to reduce strain on my arches and heels?

Look for summer footwear with arch support and a firm, inflexible sole. A good test: if you can fold the shoe in half lengthwise, it’s not supportive. Choose flip flops and sandals with rigid soles and built-in arch support.

Proper shoe sizing is also crucial—wearing the correct size improves comfort and makes arch support more effective.

If you suffer from Achilles tendon pain or heel pain, choose a sandal with a slight wedge, which mimics a heel lift used in some supportive closed shoes.

👣 Expert Tips for Supportive Summer Footwear (Sandals, Flip-flops, and Slides)

  • Choose supportive summer footwear with arch support, rigid soles, and proper sizing to help prevent plantar fasciitis, heel pain, and Achilles tendonitis.
  • Many brands offer stylish, foot-friendly sandals—If you have heel pain, look for options with a slight wedge heel for added relief.
  • Use adhesive arch supports in open shoes and do daily foot stretches to reduce strain and improve flexibility all summer long.

Can you recommend summer footwear that is both supportive and stylish?

Many popular brands now offer supportive sandals in fashionable styles. These options provide both comfort and aesthetic appeal, so you don’t have to sacrifice style for foot health.

Are there any strengthening or stretching exercises to help offset the effects of wearing less supportive footwear?

Yes. Two effective exercises are:

  1. Plantar Fascia Stretch – Sit with your injured foot over your opposite thigh, so your legs are in a figure-four position, and pull your toes back to stretch the bottom of your foot. This simple foot stretch improves flexibility and reduces foot pain without equipment.
  2. Calf Stretch – Stand on a step with one heel hanging off the back. Hold for five minutes, twice a day. Helps with plantar fasciitis, Achilles tendonitis, and heel pain.

Plantar fascia stretch (left) and calf stretch (right)

These foot strengthening and stretching exercises help reduce the strain from unsupportive shoes.

Can insoles or orthotics help in summer footwear?

Traditional orthotics are designed for closed shoes, but some adhesive arch support pads can work in open sandals. These can relieve pain in the arch and ball of the foot, especially for people with metatarsalgia. They’re a good option for making unsupportive footwear more tolerable. If you have pain in your feet, ankles, or even your knees and back, a podiatrist can determine if you need an orthotic. These are available in stores. A podiatrist can customize your orthotic to meet your individual needs.

What should I consider when buying or wearing shoes with heels?

Limit wearing high heels or stilettos for extended periods. Instead, choose high-heeled sandals with hidden platforms that reduce strain on the foot. Always match the heel height to your expected activity level. If heels are necessary, a block heel or wedge espadrilles (a light shoe typically made with canvas or cotton fiber) can be more supportive to your ankles as well.

What advice do you have for someone with bunions, bone spurs, or heel bumps?

For bunions, avoid tight or narrow-toed shoes. Look for open-toed sandals or those with soft fabric uppers to reduce irritation. People with heel bone spurs or pump bumps should consider backless shoes to avoid pressure and friction at the back of the heel.

Schedule an appointment with a Mount Sinai podiatrist

Personal Care Products and Cancer Risk: What to Know

Updated on Jun 3, 2025 | Cancer, Your Health

Personal care products can help us look, smell, and feel good, but what’s in them—and how they affect our health—is not so obvious. While regulated, many of these products contain carcinogens and other ingredients harmful to human health. Knowing what to avoid can help you reduce your risk for cancer and other health problems.

Emanuela Taioli, MD, PhD

“I read beauty product labels the same way I read food labels,” says Emanuela Taioli, MD, PhD, Associate Director for Population Science and a Co-Leader of the Cancer Prevention and Control Program at The Tisch Cancer Institute at Mount Sinai. “Just like I want to make sure I’m not eating too much sugar when buying a food product, I want to make sure I’m not exposing myself to something potentially dangerous when using products in my skin and hair.”

In this Q&A, Dr. Taioli, who is also the Director of the Institute for Translational Epidemiology and the Center for the Study of Thoracic Diseases Outcomes at Mount Sinai, explains why it’s important to read product labels and what to look for.

Do some personal care products pose a cancer risk?
Many personal care products contain chemicals that pose a cancer risk. Check labels on hair products, cosmetics, deodorants, skin creams, and sunscreens, etc., for potential carcinogens—especially shampoos and conditioners, hair extensions, and hair relaxants. These products can contain formaldehyde, a known carcinogen, and other potentially harmful ingredients, which can become even more dangerous when hair is heated.

What should I look for and avoid in product labels?
Products labels don’t tell you whether a product contains carcinogens. For example, just because a product label says “fragrance-free,” “natural,” or “organic,” does not necessarily mean a product does not contain chemicals that can increase your risk for cancer and other health issues.

For example, hormonal ingredients are natural but can interfere with your natural hormone system and pose health risks, including cancer. Hormones are added to some  personal care products, from shampoos to anti-aging creams and cosmetics. Some products contain placental ingredients, which are loaded with hormones. Skin bleaching products contain estrogen-like compounds.

If you want to know if a product is potentially harmful, you need to look at the ingredients.

Check If Your Personal Care Product Ingredients Are Safe

Use these trusted cosmetic safety databases to research ingredients in skincare, haircare, and other personal care products:

What common ingredients should I avoid due to potential cancer risk?
These products can contain definite and probable carcinogens. Some of the most common ones include, but are not limited to:

Definite carcinogens:

  • Formaldehyde
  • Coal tar
  • Benzene
  • Asbestos
  • 1,4-Dioxane
  • Arsenic
  • Crystalline silica
  • Ethylene oxide
  • Cadmium compounds
  • Polycyclic aromatic hydrocarbons (PAHs)

Probable carcinogens:

  • Phthalates (e.g., DEP, DBP)
  • Nitrosamines
  • Talc
  • Titanium dioxide (inhalable form)
  • BHA (butylated hydroxyanisole)

If hormonal ingredients are natural, why are they considered unsafe?
Certain cancers, like prostate and breast cancer, are very sensitive to hormones. Treating your skin or hair with hormones may feed a cancer that is in an initial stage and promote the growth of that cancer. If these products are used on children, they can trigger early puberty.

Any ingredient that starts with “estra,” like estradiol, for example, is a hormone derivate. Ingredients known as “endocrine disrupters” are not hormones but mimic them. Examples include parabens, phthalates (e.g., DEP, DBP), triclosan, resorcinol, and BHA/BHT.

Why does heating my hair increase my cancer risk?
Let’s say you put a product containing formaldehyde or other carcinogen in your hair and then straighten it with a flat iron—you are treating the chemicals at a very high temperature, and that creates a chemical reaction, which you can breathe in. If you do this only once, it’s unlikely to be harmful. But if you do it on a regular basis, you are increasing your risk. Hair dryers emit less heat, and don’t have direct contact with hair, so are less risky than flat irons and curling irons.

Are there any reliable resources that will tell me what ingredients or products are unsafe?
The California Safe Cosmetics Database (on the California Department of Public Health website) and the EWG Skin Deep® Cosmetics Database both contain lists of ingredients you should avoid or treat with caution, and are great resources to bookmark and reference when you are shopping for these products.

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Expert Advice on How to Wake Up in the Morning

Updated on Jun 2, 2025 | Your Health

There’s plenty of advice and products on the market to help you fall asleep and get the optimal night’s rest. What we don’t think about as often is the best way to wake up. Are there things we can do first thing in the morning to start the day off right?

In this Q&A, Mariana Figueiro, PhD, Director of the Light and Health Research Center at Mount Sinai and Mount Sinai Endowed Professor of Light and Health Research at the Population Health Science and Policy Department at the Icahn School of Medicine at Mount Sinai, provides some time tested tips on how to start your day off right, beginning with why you should consider avoiding the snooze button on your alarm and why raising the shades is critical.

What’s the most important part of waking up well?

The key is to keep a regular schedule. That means getting up and going to bed at the same time every day, being so consistent that you don’t need an alarm clock because your body knows when it’s time to wake up. And it also means getting up right away—without hitting the snooze button. You never sleep as well after your alarm goes off. It’s better to set the alarm for the time you really need to get up, rather than allotting 10-15 minutes for the snooze button. This way, you get a little bit more sleep—and can be better quality sleep.

Mariana Figueiro, PhD, Director of the Light and Health Research Center at Mount Sinai. Click here to learn more about the Center.

What’s the best time to go to bed and wake up?

There isn’t a single best time for everyone. We’re all very different. Some people are larks and some people are owls. I like to go to bed early and wake up early. But others prefer to go to bed late and wake up late. The best scenario is if you can set your life schedule to match your internal clock. You can adjust to a schedule that’s contrary to your nature, but it’s always going to be an effort.

What if you establish a regular schedule, but then stay up later one night?

The ideal approach is to keep the same schedule even on the weekends, but we know that it’s probably not going to happen because you often do different things over the weekend than during the week. If you have to wake up the morning after a late night because it’s a workday, you just have to slug it out and maybe increase your caffeine intake. That’s why Mondays are so hard. But if you don’t have to get up, you should forget the alarm and let yourself wake up naturally. If you’ve been keeping a regular schedule, you should be okay with going back to sleeping at your regular time the following night. One night of getting to bed late and sleeping late shouldn’t throw you off.

How does the body know when to go to sleep and when to wake up?

There are basically two processes for sleep. One is driven by the sleep homeostatic also known as sleep pressure. When you wake up in the morning, you aren’t feeling any sleep pressure because you just finished sleeping. But that sleep pressure builds with time awake, and after being awake for 15 or more hours, you will have a lot of sleep pressure. While you sleep, especially during deep sleep, you dissipate the sleep pressure. If you get a good night’s sleep, by the time you wake up, your sleep pressure goes back to zero. The other process is driven by the circadian clock. Your biological clock tells you to stay awake during the day and asleep at night. At bedtime, your sleep pressure is high and your biological clock switches from sending you an alerting signal to sending you a sleeping signal. That’s how you fall asleep. If these two processes are misaligned, you will not fall asleep or maintain sleep as easily.

Do sleep patterns change as you get older?

As you get older, you don’t sleep as deeply, so you don’t get rid of as much sleep pressure at night. You also have a much more fragmented sleep at night. That means when you get out of bed in the morning, you’re already a little tired. And you stay a little tired.

What about taking a nap?

Some older people who don’t have a fixed schedule take a nap in the afternoon. Napping dissipates some of the sleep pressure, which is helpful right after the nap. But it also makes it harder to fall asleep at night because you have only been accumulating sleep pressure for a few hours instead of all day. Having less sleep pressure means that even if your biological clock tells you to go to sleep, you don’t feel the pressure to do so. That makes it harder to fall asleep at night, which means you don’t get as good nighttime rest and you wake up not fully rested. It’s a cycle. If you really have to take a nap, don’t nap for more than 20 minutes; that way, you don’t dissipate as much sleep pressure, so you should still be able to fall asleep at night.

What can I do when I wake up, to get a good start to the day?

When you get up, you should go right to your window and pull up your shades or open your curtains. If you don’t have much daylight in your bedroom, then go to a well daylit room. Daylight can help you wake up naturally and reduce sleepiness. It’s great if you can get into the habit of taking your morning cup of coffee outside. I’ve often recommended getting a puppy, because then you’re forced to go outdoors every morning at the same time.

What about a dawn simulator?

If you have to get up when it’s still dark out, a dawn simulator can help because you won’t wake up in a dark room. That’s a light that slowly ramps up. Some of these devices are combined with an alarm clock; they start making the room a little lighter before the alarm goes off, and then they continue to brighten the room after you’re awake.

What about a “light box” for seasonal affective disorder (SAD)? Do they do the same thing?

SAD lights are effective, especially for treating seasonal affective disorder (SAD) but they are too bright and people tend to find them uncomfortable to look at. And if you don’t get the light at the back of the eye, you don’t get its benefit. Also, SAD lights generally don’t slowly ramp up, so they are not ideal for using to help you wake up. They are more appropriate to be used after you wake up.

Does exercise help get your morning off to the right start?

I often tell people to go for a walk outside for a half hour or so first thing in the morning. That way, you’re getting light (at least in summer months) and you’re exercising. Just exercising, without the daylight, doesn’t have as much, if any, effect on your biological clock.  But it can help get you moving and it might help you wake up.

Does it matter what kind of alarm you use?

Not really, as long as it doesn’t have such a harsh sound that you wake up startled. But that’s more of a psychological issue than a physiological one. Physiologically, it doesn’t matter what kind of alarm you use. But psychologically, you don’t want something that’s going to be jarring and upsetting.

You mentioned drinking a morning cup of coffee. How does caffeine help you wake up?

Adenosine is a sleep promoter and accumulates with time awake. Caffeine blocks the adenosine receptors in the brain. When caffeine blocks those receptors, it fools the brain into being awake and alert.

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What Are “Wellness Beverages,” and Can They Really Improve My Health?

May 28, 2025 | Diet and Nutrition, Your Health


The beverage market is flooded with what are known as “wellness” and “functional beverages.” These include energy drinks, sports drinks, electrolyte drinks, fortified waters, prebiotic and probiotic sodas, protein drinks, cognitive support beverages, adaptogen-infused (herbal) drinks, and even those claiming to enhance beauty.

These drinks are marketed for their potential health benefits—for example, enhanced energy and sleep, improved digestion, and stress relief. However, it’s important to note that these drinks are largely unregulated, and some may contain ingredients that could be harmful or unnecessary.

Taylor Stein, RD

In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at Department of Environmental Medicine, Icahn School of Medicine at Mount Sinai, discusses what these beverages are and what to consider when buying them.

What are “wellness” and “functional” beverages?

These types of beverages are basically supplements in liquid form. They are designed to help you relax, get more fiber, reduce sugar intake (by swapping a higher sugar beverage for a low or no sugar added option), or get additional nutrients.

Common ingredients include vitamins and minerals, probiotics (live microorganisms), herbal extracts and adaptogens (including ginseng, ginger, turmeric, ashwagandha, and rhodiola), plant extracts like green tea, dietary fiber and prebiotics (non-digestible fibers), caffeine, electrolytes, and even fatty acids.

Do these products really improve my health?

Possibly, but there is no guarantee. They are produced by the food and beverage industry, not medical practitioners. They don’t replace healthy lifestyle habits around nutrition, exercise, and mental health. A drink containing ashwagandha may claim to reduce stress, for example. It might help temporarily, but it’s not a cure.

Are these drinks safe?

They are generally safe. However, if you’re taking medications for chronic conditions, it’s best to examine ingredient lists. These beverages are not regulated, and labels may not advise you about possible interactions with medications or other supplements you might be on. You want to consider any ingredients you shouldn’t have, depending on your medical condition(s) or medications you are taking, and look for ingredients that might conflict.

What should I look for in product labels and packaging?

Be curious about any ingredients that are unfamiliar. Look them up and make sure they are safe for you. And be wary of any product labeling claiming to treat or cure certain conditions, such as stress or sleep deprivation—while some supplements do have research to support their use, this could just be fancy marketing.

Specifically, check for:

  • Added sugar and sugar replacements, like sugar alcohols, which can cause stomach upset
  • Excessive caffeine: Some energy drinks contain more than 200 milligrams of caffeine—the amount found in a 16-ounce coffee, and about twice as much as what is recommend for adults by the Centers for Disease Control and Prevention. For some people, that much caffeine can cause heart, stomach, and sleep problems. Energy drinks can very sweet, so it’s easy to drink an unsafe amount.
  • Any other ingredients that are excessive: For example, prebiotic sodas can contain fiber in high amounts, which may upset your digestive system, especially if you are not used to lots of fiber.
  • Carrageenan: Often found in protein beverages, especially non-dairy varieties that have a creamy consistency, carrageenan is seen as safe in the food supply. But some people report stomach upset, and a form that is generally not used in food has been linked to an increased risk for cancer, so there is still ongoing research.

How often is it safe to consume these products?

They should be consumed in moderation—around once per day.

What beverages are best to consume for hydration?

Plain water should always be first. However, beverages containing electrolytes, especially when sweating, allow water to absorb into the bloodstream in a balanced way, which can aid hydration. Be sure to buy a beverage that includes a mix of electrolytes, such as potassium and magnesium. Keep in mind that many electrolyte beverages contain high amounts of sodium, an electrolyte, which can actually dehydrate you, so be mindful of the balance.

How can I know if I am dehydrated?

Look at your urine. If it’s pale yellow, you are getting enough. If it is dark, you are likely dehydrated. Generally, most people should drink about eight glasses of fluids a day, but we also get water from fruits, vegetables, and other foods, so it depends. Contrary to popular opinion, you can also drink coffee for hydration, though it contains plant compounds, known as tannins, that make your mouth feel dry.

Schedule an appointment with the Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.

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