This is a simple piece of advice I give to a lot of friends who simply don’t listen because they are already addicted to sugar. In essence, you need zero calories from your beverages. Water is the primary beverage, and it has zero calories per serving.
The whole debacle between sugar, high fructose corn syrup, honey, or agave nectar is pointless. Sugar is sugar, and it has 4 calories per gram. The best beverages are water, tea or herbal tea, and coffee, and the best thing to sweeten it is something with no calories, like stevia or sucralose.
If you add milk to your tea as the British do, or to your coffee as is common everywhere I know, that adds a significacnt amount of calories, but it is not completely nutritionally void.
I myself like coca-cola, gatorade, and iced lattes as much as the next American, but these are sources of empty sugar, which overload you with empty calories, makes you spend all your hard earned money, and make greedy companies rich at your expense.
No matter what your dietary regimen, 10% of your diet should be junk food and comfort food. That means, if 90% of the time you are doing good and eating protein and vegetables, then there should be a 10% buffer of junk to keep your immune system strong and you strict on your diet the rest of the time.
Drinking calories is fun in the short run, but in the long run, it just damages your health and makes you die younger. The wise Benjamin Franklin once said, ‘to lengthen thy life, lessen thy meals.’ Reducing fluid calories is definitely a way to increase longevity.