Fitness health centre

Liquid refreshment

Watered Up? Although it contains no nutrients, water is a vital component of our diets. But most of us don't get nearly enough. Water makes up 50-70% of an adult's body weight, and must be topped up regularly.
The Food Standards Agency recommends 1.2 litres of fluid per day, the equivalent of six to eight glasses. This should be increased if it's hot, you are very active, have a fever or drink alcohol.

Watering ways

• Start as you mean to go on, with a glass of water when you wake.
• If you're at work, keep a bottle of fresh water on your desk, so it's within easy reach to top your glass up throughout the day.
• If you're out and about during the day, carry a bottle of water so you can have a drink whenever you want.
• Increase your intake of fresh fruit and vegetables; they have a high water content, as well as many other health benefits.

Fruit juices

Pure, unsweetened fruit juices are particularly good sources of vitamins and minerals, and a great way of replenishing lost fluids. Don't confuse pure fruit or juice with fruit or juice drinks, which usually contain between 5-25% pure fruit juice. These drinks don't have the same health benefits and may contain added sugar. A large glass (150 ml) of 100% juice counts as one of your‘5 a day’  

Dairy drinks

Milk, milk-flavoured drinks, and yoghurt drinks are good sources of calcium. This is needed for strong, healthy teeth and bones. The increased availability of reduced-fat dairy products means we can enjoy the nutritional benefits of dairy products without worrying about piling on the pounds. For example, semi-skimmed and skimmed milk are much lower in fat than whole milk, yet still contain the same amount of calcium.

Carbonated soft drinks

More than 5,560 million litres of carbonated soft drinks are consumed every year in the UK. Such drinks may contain sugars and acid that attack our teeth and may result in dental decay. Not only are sugary drinks detrimental to oral health, they are calorific and provide little in the way of nutrients. So when you feel like a carbonated drink, go for the low calorie option.

Energy drinks

There are three basic types of energy drink:

1. Refreshment energy - formulated to replenish energy levels for someone who is perhaps run down or recovering from illness.
2. Sports' drinks - formulated to rapidly replace fluids lost during exercise, and maintain the body's blood sugar levels.
3. Functional energy - aimed at anyone who wants to gain a quick burst of energy and alertness.

Energy drinks contain complex carbohydrates, a blend of slow, medium and fast-acting sugars, and are able to supply energy to the body over an extended period of time. They may also contain 'energy enhancing' ingredients such as caffeine or taurine to boost alertness.