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Drinks
Water is an essential part of a balanced diet – it keeps us hydrated and alert. Our brain is made up of roughly 73% water, so poor hydration can affect how it functions.
Water is an essential part of a balanced diet – it keeps us hydrated and alert. Our brain is made up of roughly 73% water, so poor hydration can affect how it functions.
HOW MUCH WATER SHOULD WE DRINK?
The exact amount of water our bodies need depends on age, gender, build, health, diet, activity levels and environment. For example, when it’s hot we lose more water and therefore need to drink more to replace it. As a general rule, we should aim to drink at least 1.2 litres (around six to eight glasses) of water every day. Other drinks such as unsweetened tea and coffee and lower-fat milk can also count towards our water intake.
WHAT ABOUT OTHER DRINKS?
A lot of drinks, besides water and milk, can contain empty calories and lots of sugar. Too much sugar from drinks can weaken teeth, is associated with weight gain and, in some cases, can result in the development of type-2 diabetes. Be aware of the amount of added sugar in drinks: 4g sugar is roughly 1 teaspoon – check the label.
• Fruit juice & smoothies: 150ml (a small glass) is the maximum recommended daily intake. These drinks can only count towards one of our 5-a-day. This is because they are high in free sugars, and fruit juice does not contain the fibre and other nutrients that whole fruit does. It’s always healthier to eat a whole piece of fruit rather than have a glass of fruit juice or a smoothie.
• Fizzy drinks: these are sweetened, coloured drinks, usually high in free sugars and empty calories. Excessive consumption can increase the risk of diet-related diseases.
• Alcohol: too much alcohol can be very damaging to health, so it should be drunk in
moderation.
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