Fluids for health: Choosing your everyday drinks wisely
When you’re trying to be healthy, do you find that most of your attention goes towards choosing the right foods, while fluids are almost an afterthought?
It’s easily done.
But good hydration, and understanding the impact of different drinks on your health, is just as important as your food choices.
This is especially true during warmer weather, when we may be sweating more, exercising outdoors or simply needing to be more mindful about topping up fluids throughout the day.
So let’s take a closer look at everyday drinks and how to make better choices.
Coffee and Tea
Tea and coffee do count towards your total fluid intake, and they are not as dehydrating as was once thought.
However, they can still have a mild diuretic effect, which means you may lose water alongside salts such as sodium.
If you drink a lot of strong coffee, or many cups of tea and coffee throughout the day, it can also put extra pressure on the body. Sodium and potassium are important electrolytes that help regulate muscle and nerve function, and we want to keep them in balance.
Tea and coffee can also interfere with digestive function for some people, making it harder to digest meals comfortably. The tannins and caffeine they contain may also bind to minerals such as iron, magnesium, zinc and calcium, which means fewer minerals from your food may be available to absorb into the bloodstream.
The caffeine in tea and coffee acts as a stimulant. This can create a stress response, encouraging the adrenal glands to release adrenaline and cortisol.
And let’s be honest, most of us have enough stress without creating more from our fluid choices.
There is some good news though. Coffee has been researched for its potential benefits around liver health, but this does not mean more is better.
I do not promote decaffeinated versions as healthier choices. They may lack caffeine, but they can still contain other compounds, and the method of decaffeination matters.
My verdict?
Try to limit tea and coffee to around two cups of good quality tea or coffee per day. Avoid instant coffee where possible, drink it at least one hour away from meals, and keep it well away from bedtime if it affects your sleep.
Squash, Fruit Juice and Fizzy Drinks
The NHS recommends no more than 30g of sugar from all sources each day.
We do not require added sugars in the diet, so it goes without saying that sugary drinks can be detrimental to your health. One can of a well-known fizzy drink contains 39g of sugar alone!
Fruit juices are also high in sugars: 8-12g per standard size glass. Even though they may sound healthy, they do not contain the fibre found in the whole fruit. It is far better to eat the orange than drink a glass of orange juice.
Dark coloured fizzy drinks contain phosphoric acid that can be detrimental to bone health, especially when consumed regularly as part of a poor-quality diet.
It can lead to a more acidic blood pH that then leaches calcium from bones. Research has cited phosphoric acid in soft drinks as a risk factor for menopausal women.
My verdict?
Avoid sugary squash, fruit juice and fizzy drinks as much as you can. Choose whole fruit over juice, and keep sweet drinks as occasional rather than everyday choices.
Low-Calorie and Diet Drinks
Artificial sweeteners are now found widely across the food and drink industry.
They have been used in recent decades as a healthier alternative to sugar, but how healthy are they really?
I have two main concerns: weight control and gut dysbiosis.
Some research suggests artificial sweeteners may confuse the brain and not activate the same satiety signals as natural foods. Some studies also suggest they may encourage the desire for sweet foods.
The jury is out over whether they directly increase weight gain or help reduce it.
But my main concern is the impact on gut health and the microbiome.
Research has shown that some artificial sweeteners may negatively influence the balance between beneficial and less helpful bacteria in the gut.
And as I always say, the gut microbiome matters for so many aspects of health.
My verdict?
Avoid low-calorie and artificially sweetened drinks as much as you can. If you are used to them, reduce gradually and start replacing them with more naturally hydrating options.
Good Hydrating Fluids
Hydration does not have to mean plain water all day long.
Yes, water is great, but you can also choose other hydrating fluids such as;
- herbal teas
- fruit teas
- rooibos tea
- water with lemon, lime or cucumber
- fresh mint in water
- hot water with lemon or ginger
- occasional plain sparkling water
There are such a wide variety of herbal teas now that there really is a flavour for everyone!
If you find water boring, jazz it up with slices of lemon, lime, cucumber or add mint. If you like it cold keep a jug made up ready in the fridge.
Hot water is just as useful as cold water, so if you prefer warm drinks, that is perfectly fine too.
Occasional plain sparkling water is fine, especially if it’s the naturally sparkling variety. Just be careful with too much carbonated fizzy water, as it can create bloating and digestive discomfort in some people.
It’s a much better choice than other fizzy drinks, so enjoy in moderation.
What About Electrolytes?
Electrolytes are very popular at the moment, and they can be helpful in the right circumstances.
Electrolytes are minerals such as sodium, potassium and magnesium that help support fluid balance, nerve signals and muscle function.
If it is very hot, you are sweating a lot, exercising, or you know you lose salts easily, adding electrolytes may be useful. I’ve shared more practical advice in my article on naturopathic tips to stay cool and healthy in a heatwave.
But quality matters.
Many electrolyte drinks and powders contain artificial sweeteners, flavourings, colourings or unnecessary additives. If you are choosing electrolytes, look for pure options that contain simple mineral salts, such as those sourced from Salt Lake, Utah, without lots of added extras.
For everyday use, you may not need anything complicated. Often, water, herbal teas and a good mineral-rich diet are enough.
But in hot weather, after sweating, or after exercise, electrolytes can be a very helpful addition.
How much fluid do you need?
Do you believe that “more is better” when it comes to water intake?
This is NOT TRUE and is potentially dangerous.
It goes back to those important electrolytes that keep your body in balance. Increasing fluid intake too much, especially if you do this too quickly, can upset sodium and potassium balance.
Most people need approximately 2 litres of fluid per day. You may need an additional 0.5 to 1 litre depending on your exercise, activity levels, sweating and the weather.
If it is hot and you are sweating, or if you are sweating a lot through exercise, you may benefit from adding a small pinch of good-quality mineral salt to your water or choosing a clean electrolyte option.
It’s thought that by the time you feel thirsty, you have become dehydrated. And if you’re not in tune with your body, you may mistake thirst for hunger.
Aim to sip water and herbal teas throughout the day rather than drinking large amounts all at once.
You can also enjoy a couple of cups of unsweetened tea and coffee too.
Try to avoid all sugary and artificially sweetened drinks as everyday choices.
If you take this approach to your fluid intake, you’re giving your body the best support it needs for better health, hydration, energy and wellbeing.
Caroline x
Need Personalised Support?
If you are struggling with fatigue, digestive discomfort, poor sleep, stress or low energy, nutrition and hydration choices may be part of the picture.
You are very welcome to book a free 20-minute discovery call so we can talk through what is going on for you and whether my approach may help. https://www.peytonprinciples.com/contact/
FAQs
What are the best fluids for hydration?
Water is one of the best choices for hydration, but herbal teas, fruit teas, rooibos tea, water with lemon or cucumber, and occasional plain sparkling water can also contribute to your fluid intake.
Do tea and coffee count towards fluid intake?
Yes, tea and coffee can count towards your total fluid intake. However, caffeine can have a stimulating effect, so it is best to enjoy them in moderation and away from bedtime.
Is fruit juice a healthy drink?
Fruit juice contains vitamins, but it is also high in sugar and lacks the fibre of whole fruit. It is usually better to eat the whole fruit and keep juice to a small occasional glass.
Are diet drinks better than sugary drinks?
Diet drinks may contain less sugar, but they often contain artificial sweeteners. Caroline recommends avoiding both sugary drinks and artificially sweetened drinks as much as possible.
Are electrolytes good for hydration?
Electrolytes can be helpful during hot weather, heavy sweating or exercise. Choose pure options with simple mineral salts and avoid products with lots of artificial sweeteners, colourings or unnecessary additives.
How much fluid should I drink each day?
Most people need around 2 litres of fluid per day, with a little more depending on heat, sweating, exercise and activity levels.
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