The hot summer days may have you parched, but don’t give in to sugary soft drinks, fruit drinks or sweetened teas to quench your thirst. They are high in empty calories. For example, just nine ounces of soda has 110 to 150 empty calories. These sweetened drinks are empty calories that increase cholesterol, blood pressure and fat storage.

Here are three ideas to help you make healthier choices to save your calories for the food you eat to fuel your body.

• Replace the sodas and other sugar-sweetened drinks with water or two to four servings of fat-free milk.
• Limit fruit juice to a half cup or less.
• Read drink labels before you buy them to be aware of the sugar content.