Drink plenty www foodafactoflife org uk British Nutrition

Drink plenty www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Drink plenty #greattohydrate The challenge Have at least 6 -8 unsweetened drinks every day – water is a great choice. www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Why is it important to drink plenty? • On average, water makes up more than half of our body weight and we need fluid for our body to work properly. • Water is constantly lost through sweating, breathing and using the toilet, so it is important to drink throughout the day to keep hydrated. • Being dehydrated can make it difficult to concentrate and may cause headaches and tiredness. www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

What counts? • In the UK, it is recommended that we have 6 -8 drinks every day, as well as any water provided by food. • Younger children usually need smaller drink servings (around 150200 ml) than older children, young people and adults (around 250300 ml). • The exact amount of fluid we need will depend on many factors, including age, activity levels and the weather www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Healthier choices Healthier drink options: • water (this is the best option for a regular drink); • lower fat milks or calcium-fortified, unsweetened dairy alternatives; • unsweetened tea/coffee (but limit for young children and pregnant or breastfeeding women); • vegetable/fruit juices and smoothies*. *100% vegetable/fruit juices and smoothies should be limited to no more than a combined maximum of 150 ml a day as they contain free sugars. www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Healthier choices • Drinks that contain sugars, such as juices, smoothies, soft drinks, milk shakes, and energy and sports drinks, can contribute to energy (k. J/kcal) intake and increase the risk of tooth decay, if consumed regularly. • Energy drinks may contain high levels of caffeine, or other stimulants, so are not suitable for those under 16 years. Breastfeeding or pregnant women should also limit caffeine intake. • Water is a great choice throughout the day as it hydrates without adding energy (k. J/kcal) or risking harm to teeth. www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Stay hydrated tips • Have a drink with meals. • Keep a reusable water bottle on hand to sip throughout the day. • If you like sweet drinks, choose sugar-free versions. • Have plenty to drink before, during and after physical activity. • Have regular drinks – don’t wait until you feel thirsty! www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

Want to learn more? Watch this short challenge introduction video to get ready for the challenge! https: //www. youtube. com/watch? v=wv. Ebue. Db. Ag. Y www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk

British Nutrition Foundation New Derwent House, 69 -73 Theobalds Road, London, WC 1 X 8 TA Telephone: 020 7557 7930 Email: postbox@nutrition. org. uk Web: www. nutrition. org. uk www. foodafactoflife. org. uk © British Nutrition Foundation 2020 www. nutrition. org. uk