Part 2 of my 'Hydration Guide' blog.

Does it matter which drinks you choose?

All non-alcoholic drinks can contribute to hydration and some also contain essential vitamins and minerals. However, many drinks, such as soft drinks and fruit juices are high in sugars and so contain calories.

These calories contribute to your daily intake in the same way as those from the foods you eat, and higher consumption of sugary drinks has been associated with risk of type 2 diabetes and with weight gain in children and can harm your teeth.

Drinking water is a great choice because it delivers fluid without calories or the sugars that can potentially damage teeth.

Tea or Coffee

Tea or coffee can also count towards your fluid intake. Although the caffeine found in tea and coffee can make you produce more urine, consuming moderate amounts does not appear to affect hydration.

Other hot drinks such as herbal teas, hot chocolates and malted drinks can provide water but if these drinks are sweetened with sugar it increases their calorie content.

Milk

Milk contains lots of essential nutrients 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 or skimmed milks. For children between the ages of one and two years, the recommendation is whole milk.

Fruit juices and smoothies give you water plus some vitamins and minerals, but contain sugar and can be acidic, so they can potentially harm teeth.

Sports Drinks

Most sports drinks have a blend of carbohydrates, which not only provide a quick energy boost but also help with fluid absorption – making it easier for the body to hydrate efficiently. They also contain electrolytes, like sodium, that are essential for replenishing what we lose through sweat.  However, these are only really necessary when you are training at a high level. If training at a lower level, then water is likely to be sufficient to replace fluid loss and any sodium lost in sweat will be replaced through food.

Alcoholic Drinks

Alcoholic drinks have a diuretic effect, causing you to lose more water through urine. It is important to keep alcohol consumption within the recommended limits of no more than 14 units per week for both men and women. Alcoholic drinks contain calories so these will contribute to your calorie intake, so you may put on weight.

Some foods have a high-water content, especially fruits and vegetables, which are usually more than 80% water. Foods like soups and stews, which have lots of water added during preparation, also are a source of water, so food can usefully provide extra water, on top of your 6-8 glasses a day. (Source: https://nutritionorguk)