You can use our drinks glass as a guide to what you drink day-to-day.

                                        

                                                                                                   (Source: BNF, 2010; Design: NHC, 2010)

Drinking water is the healthiest way to hydrate

Water is a macro-nutrient and is the only fluid we need to hydrate when following a healthy lifestyle. Water contains zero sugar, calories, preservatives or additives; aids digestion and metabolism; replenishes natural fluids depleted by other diuretic drinks; and is a key part of the body's cooling system.

Despite offering so many natural health advantages, the average Briton drinks just 200ml of water a day - less than one glass of the 6-8 glasses of fluid (equal to 1.2 litres) the Food Standards Agency (FSA) says we should be drinking daily.

As part of a healthy balanced lifestyle you may consume other drinks including milk, coffee, tea, fruit juice, smoothies and fizzy drinks.

Drinking tea or coffee also delivers water, and contains caffeine, which can affect hydration when consumed in above average quantities. Pregnant women are advised to consume no more than 200mg or caffeine a day. This is equivalent to about two mugs of instant coffee or about two and a half mugs of tea. Other hot drinks such as herbal teas, hot chocolates and malted drinks can provide water, however if these drinks are sweetened with sugar it increases the calorie content. The sugar also increases their potential to damage teeth if good dental hygiene is not practiced.

Milk contains lots of essential nutrients such as protein, B vitamins and calcium, as well as being a source of water. However, it can also contain saturated fat and so it’s a good idea for adults and older children to choose semi-skimmed (less than 2% fat), 1% or skimmed milks. For children between the ages of one and two years, the recommended milk is whole milk. From two years onwards semi-skimmed milk can be introduced gradually. Skimmed and 1% milks are not suitable for children until they are at least five years old because they have less vitamin A and are lower in calories.

Fruit juices and smoothies may contain pureed fruit, which adds fibre and can also count towards your 5-A-DAY. One 150ml glass of fruit juice counts as one portion, and smoothies that contain at least 150ml of fruit juice and 80g crushed/pulped fruit count as two portions. Because fruit juices and smoothies contain sugar (and therefore calories) and can be acidic, they can potentially harm teeth.

Sugary Soft drinks contain sugar, which adds to your calorie intake and can potentially damage teeth if the drinks are consumed frequently. It’s a good idea to limit consumption of standard sugar-containing soft drinks.

 

Download our Healthy Hydration Drinks Glass diagram.

 

(Source: BNF, 2010)