Water, Drinks and Hydration
Staying Hydrated: A Simple Guide to Healthy Drinks
Water is the best and cheapest way to stay hydrated, but other drinks can help too. We also get some fluids from the food we eat.
Not drinking enough can lead to dehydration, which is not good for you.
How Much to Drink Each Day
Most people should aim for 6 to 8 cups or glasses of fluid each day. You can tell if you’re drinking enough if your urine is a clear, pale yellow color.
You may need to drink more if you are:
Pregnant or breastfeeding
In a hot place
Exercising a lot
Sick or recovering from being sick
Drinks for Kids
The best drinks for children are water and milk. Kids aged 1 and older can have whole or semi-skimmed cows' milk, or milk from goats or sheep.
Children should stay away from sugary fizzy drinks and juice drinks. These can lead to weight gain and tooth decay.
Tips for Staying Hydrated
Do:
Drink water regularly throughout the day.
Swap sugary drinks for diet or sugar-free options.
Choose lower-fat milk, like semi-skimmed or skimmed, or unsweetened plant-based drinks.
Limit fruit juice and smoothies to one small glass (150ml) a day, and drink them with a meal because they are high in sugar.
Check drink labels for sugar content and aim for green or amber labels.
Drink more fluids if you're sweating or unwell—water is the best choice.
Dilute sugary drinks to reduce sugar content.
Enjoy caffeine in moderation. Some people are more sensitive to it than others.
If you don’t like plain water, try sparkling water, add a slice of lemon, or use no-added-sugar squash.
Don’t:
Don’t drink high-sugar beverages often; they are high in calories and can harm your teeth.
Pregnant women should not consume more than 200mg of caffeine a day to avoid risks like miscarriage or low birth weight.
More Information
To learn about reducing sugar in your diet, healthier drink options, and what counts as part of your 5-a-day, visit health resources like NHS Healthier Families. If you are pregnant, check which foods and drinks to avoid.
By making smart choices about drinks, you can stay hydrated and healthy!