Keeping track of and cutting down on your sugar consumption can be the key to your health this year and the years to come. But it’s not always an easy thing to do.

The FDA has recently changed the Nutrition Facts label where the “Total Sugars” section now has a line saying “Includes (amount) Added Sugars”. This has caused confusion among some consumers, leading them to believe that they only need to be concerned with the “added sugars” on the food labels versus the “total sugars” (total sugars often includes what is referred to as natural sugars).

Unfortunately, this is not the case. When natural sugars are highly processed, they will have fundamentally similar properties as added sugars. In this article in Augusta Health, dieticians who advise diabetics gave this example with fruit juice: The food label will tell you that 8 ounces of orange soda has 23 grams of “added sugar” while 8 ounces of orange juice (without pulp) has 23 grams of “natural sugar”. While both will cause a rapid spike in blood sugar and a fall, the juice sounds “healthier”. But that is really not the fact.

Now if you chose to eat a medium orange instead, it would contain 10-13 grams of natural sugar as well as fiber and water. The fiber and water will fill you up and keep you from overeating. Also, your body will have to break down the cells of the orange before the sugar can be released and the sugar is absorbed into your blood more slowly. So eating the whole fruit is healthier than either example above.

When it comes to “added sugars”, per the American Heart Association, the daily goal for women is about 24 grams (6 teaspoons) and for men, it is about 36 grams (9 teaspoons). To put that into perspective, a 12-ounce can of cola contains 10 teaspoons of sugar and 2 tablespoons of bottled BBQ sauce contains about 4 teaspoons of sugar. You can see how quickly this can add up, especially if the diet is high in processed foods.

The dieticians in the article give you a few tips to help you start reducing sugars in your diet:

• Cut back on sugary drinks. Instead, drink more water, sparkling water, herbal teas, black tea, or black coffee.
• Change your desserts. Instead of cakes, pies, donuts, and ice cream, try fresh fruit, Greek yogurt with cinnamon, or dark chocolate.
• Limit sauces, condiments, and dressings with added sugars. Choose more herbs and spices, mustard, vinegar, lemon juice, pesto, or mayonnaise.
• Choose canned goods without added sugars. Avoid versions that are packed in syrup. Instead, look for “packed in water” or “no added sugar” on the labels.
• Limit sugary breakfast foods. Breakfast cereals, even “healthier” versions, are often loaded with sugar as are muffins and pancakes. Instead, try plain Greek yogurt with added fruit and nuts or eggs with cheese and vegetables, or toast with nut butter (without added sugar).

Understanding the amounts and types of sugar in your diet and cutting back on them where possible will go a long way toward getting off to a healthier start this year. And Syfo Naturally Flavored Sparkling Waters and Original Seltzer are a great way to eliminate the unnecessary sugar you get in soft drinks. Made with 100 percent purified water, our products contain no sugar, sodium, preservatives or artificial sweeteners. Just pure natural goodness.

You can read the entire Augusta Health article here.

Things are heating up in the Southeast and across the country, just in time for the Fourth of July weekend. The heat and increased outdoor activities that go with the holiday weekend and the summer can be a dangerous combination, as people sometimes don’t realize the dangerous health effects heat can have if they don’t take the proper precautions. So here are some basic tips for handling the heat from University of California Davis (spoiler alert: they include drinking beverages like Syfo):

• Drink before you’re thirsty —  Thirst is often the first sign of dehydration. Experts recommend those who work outdoors drink one quart of water per hour. Those who work indoors should consider setting a “water alarm” to remind them to stay hydrated.  The same can be said for anyone engaging in outdoor or indoor activities. Pay attention to your thirst.

• Acclimate yourself to the heat —  It can can take time for your body to acclimate itself to the heat in the summer months. The UC Davis article quotes an expert as saying that you need to be mindful that your water requirements will increase with the heat.

• Skip the caffeine —  Environmental physician Sheri Belafsky says: “It’s tempting to reach for a soda or iced tea on a warm day to quench your thirst. But people aren’t aware that the caffeine they’re consuming is doing the exact opposite of what they need. It’s dehydrating.” Instead, she recommends opting for herbal iced tea that’s decaffeinated, sparkling water, or creating your own “spa water” infused with fresh fruit.  (We recommend Syfo Naturally Flavored Sparkling Waters of course.)

• Exercise indoors or limit activities during the coolest parts of the day — As the Noel Coward song goes, only mad dogs and Englishman go out in the midday sun, meaning it’s foolish to ignore the physical demands of the midday heat. As sports medicine physician  Brandee Waite  says in the UC Davis piece: “People who exercise regularly often don’t consider the effects of heat on their performance and overall health. Make sure to plan your outdoor physical activities during the cooler morning and possibly evening hours.”

• Wear breathable fabrics —  Try wearing lightweight cotton, linen or a blend that feels cool to the touch and is breathable. Avoid synthetic fabrics like polyester that don’t allow the body’s natural cooling system to work. If you’ll be in and out of buildings with air conditioning, experts suggest wearing light layers.

• Take regular timeouts amid outdoor activities —  “Schedule a minimum of 10 minutes in the shade for every hour of exercise or activity,” Waite told UC Davis. “Children, older people and those who are less fit need more rest.” She notes that youngsters aren’t always aware that they need rest periods and water breaks.

• Know your personal risk —  “Certain populations are more vulnerable to the heat,” Belafsky said. “including people with chronic kidney disease or diabetes for example. It’s important to understand how extreme temperatures affect your medical condition.” Belafsky in the UC Davis article also shared that common medications can impact a person’s ability to stay cool or hydrated. Thyroid medication and diuretics that treat blood pressure can cause excessive sweating and salt depletion that leads to dehydration. Beta-blockers for heart conditions can impair sweating, which makes it hard for the body to cool itself.

So be prepared, stay hydrated and cool this Fourth of July and throughout the summer with Syfo. Our products contain no sodium, preservatives, artificial sweeteners or any other additives. With four delightful all-natural flavors, Syfo is a great way to stay hydrated this weekend and throughout the year.

Happy Fourth everyone!