Here are some practical tips for maintaining hydration with healthier drink choices.

Tips for Healthy Hydration

Do:

• Drink regularly throughout the day.
• Replace sugary drinks with diet, sugar-free, or no added sugar options.
• Opt for lower-fat milk, such as semi-skimmed, 1% fat, or skimmed milk, and unsweetened plant-based drinks.
• Limit fruit juice and smoothies to one small glass (150ml) per day and consume with meals to reduce sugar impact.
• Check nutrition labels on beverages – aim for those with green or amber colour-coded labels.
• Drink extra fluids if you’ve been sweating from physical activity or are feeling unwell – water is the best choice to replenish lost fluids.
• Dilute squash drinks or cordials to lower their sugar content.
• Consume caffeine in moderation – sensitivity to caffeine varies, so check labels for caffeine content.
• If you find plain water unappealing, try sparkling water, no added sugar squash, or add a slice of lemon or lime.

Don’t:

• Avoid drinks high in sugar as they are calorie-dense and can damage your teeth.
• Pregnant women should limit caffeine intake to under 200mg per day to reduce the risk of miscarriage or low birth weight.

Hydration Needs for Specific Groups

Children:Water and milk are the best drinks for children. From age one, children can have pasteurised whole or semi-skimmed cow’s milk, or goat’s or sheep’s milk. Avoid sugary fizzy drinks, squash, and juice drinks as they can lead to weight gain and dental problems.

Elderly:Older adults may not feel thirsty as often, so encourage regular, small sips of water and monitor their intake.

Athletes: Increase water intake before, during, and after exercise. Sports drinks can help replenish lost electrolytes during prolonged physical activity.

How Do I Know I’m Drinking Enough?

Thirst is not always a reliable indicator of hydration needs – by the time you feel thirsty, your body might already be dehydrated. A good way to monitor hydration is by checking urine colour; pale straw-coloured urine usually indicates proper hydration. Darker urine suggests the need for more fluids. Developing a habit of drinking regularly helps maintain good hydration levels.

For more health advice and personalised consultations, visit Bramley Pharmacy. Stay hydrated and healthy with our expert guidance.