For children and adults? A common recommendation is to drink six or eight glasses of water or other fluid every day, but some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is. Water is ingested as plain drinking water and as beverages and in food, such as apples, oranges and melons.
There are some fairly easy rules of thumb to follow when it comes to hydration. One of the important ones is to pre-hydrate. In other words, drink water BEFORE you start feeling thirsty, or BEFORE you do an activity. It is also helpful to monitor your urine. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colourless or a very pale yellow. If it is darker than that, you haven’t had enough fluid. Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you really need to up the water intake, and quickly.
Drink a glass of water rather than having a sugary drink. Always carry water with you. Keep a reusable water bottle with you and make sure to refill it regularly.
Take a bottle of clean, safe water to school/workplace.
Try setting reminders on your cellphone or computer every hour or notes at your desk to drink water regularly.
Make it a habit to drink water with meals.
Increase daily water intake when the weather is hot.
Drink one to two glasses of water 30 minutes before exercising and sip extra water for the next few hours afterwards.
Put the number of water bottles you would like to drink the next day in the refrigerator.
Drink a glass of water first thing in the morning.
Fresh slices of lemon, cucumber, mint leaves, lime slices or berries add a different flavour to your water. Most fresh or frozen fruits and herbs according to your favourite flavours and what you have on hand in your fridge, can be used to make naturally flavoured water. You can drink it right away, but the flavour intensifies if it’s made an hour or two ahead. Kept refrigerated, the flavour is even better the next day. Flavoured
What about commercially available flavoured water?
Commercially available flavoured drinks such as sweetened flavoured water, coconut water or vitamin enriched water contain sugar. For example, 500 ml of these drinks contain 15g – 31g sugar per 500 ml (two average-sized cups/ glasses), which is about four to eight teaspoons of sugar.
There are no health benefits to drinking more water than what is needed; when excess water is consumed it will be excreted as urine. However, the maximum amount of water that a person with a normal kidney function can drink is 800-1000 ml/hr to avoid hyponatremia (low sodium levels) symptoms. If you suffer from kidney failure, you may have water/ fluid restrictions.
South African tap water is generally safe to drink and the South African national standard compares well with the World Health Organization’s (WHO) limits. Tap water also costs a lot less than bottled water and is healthy for the environment too. There may be areas around the country where the water may at times not meet the required technical standard; hence the need to ensure that the water one drinks is clean and safe.
If you are concerned about the safety of your water supply, then you should either boil the water for three minutes or add one teaspoon of bleach to 25 litres and leave it to stand for two hours. Some tap and natural water may have a slight brown tinge which is harmless and does not affect drinking water quality. It is important to store cooking and drinking water in separate containers. Sugary drinks are drinks that are sweetened with various forms of free sugars. Examples include fizzy drinks, teas or coffees, flavoured waters, drinking yogurt and sport and energy drinks. Fruit juices have a similar kilojoule and sugar content as drinks that have added sugar and are therefore regarded as sugary drinks. Sugary drinks, therefore, include sugar sweetened beverages (SSBs) as well as fruit juices, including sweetened milk drinks. between free sugars and total sugar?
According to the World Health Organization (WHO), free sugars are sugars that are added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Free sugars do not include intrinsic sugars, which are sugars that exist within the structure of intact fresh fruits and vegetables, and sugars naturally present in milk. Total sugars are the sum of the sugars that are added (free sugars) and the sugars that are naturally present in food and drinks.
Is brown sugar or honey not a healthy alternative to white sugar?
Honey and brown sugar fall in the category of sugars and do not have any health benefit over any other type of sugar or syrup and contain the same amount of kilojoules. Although brown sugar and honey may contain trace elements, the quantities present are very small.
Why is there a focus on decreasing the drinking sugary drinks?
Sugary drinks are major contributors to the rising problem of obesity rates. The consumption of sugary drinks has increased worldwide and South Africa is no exception. A 2014 study showed that the per capita consumption of soft drinks in the country increased by 69 per cent. A recent study4 among adolescents in Soweto showed that sugary drink consumption among them was relatively high. On average, males consumed 44.7 g (11 teaspoons) and females 28.4 g (seven teaspoons) of added sugar per day from sugary drinks. Their total sugar intake per day from sugary drinks and confectionary was 80 g (20 teaspoons) for males and 69.1 g (17 teaspoons) for females.
Frequent consumption is associated with weight gain and obesity; the development of other chronic diseases such as Type 2 Diabetes and heart disease; fragile bones and other bone diseases like osteoporosis as well as tooth decay Unhealthy diets and physical inactivity are among the leading causes of the major noncommunicable diseases (NCDs), including cardiovascular disease, type 2 diabetes and certain types of cancer.
These contribute substantially to the global burden of disease, death and disability.
According to Statistics South Africa, diabetes was the second leading underlying cause of death in the country in 2015.
The risk of diabetes, coronary heart disease and ischaemic stroke rises with an increase in body weight, as well as the risks for cancers of the breast, colon, prostate and other organs. and cavities.
Weight alone is not the only indication of your overall health. Therefore, every person should eat healthy, irrespective of their weight. Sugary drinks can lead to increased visceral fat, a fat that builds up in and around organs in your body. This can lead to diabetes, heart disease.
Sugary drinks are available everywhere and people have easy access to them at home, school, work, and retail food outlets. The prices of sugary drinks have also decreased whilst the portion sizes and marketing of sugary drinks have increased.
The WHO recommends that adults and children throughout life should reduce the intake of free sugars to less than 10 per cent of total energy intake and for more health benefits, to less than five per cent of total daily energy. This means that the maximum intake of free sugars from food and beverages per day for adult men and adolescents (14 – 18 years) should not be more than 12 teaspoons and for adult women and children five to 13 years, not more than nine teaspoons. To achieve more health benefits, the number of teaspoons of sugar from food and beverages per day for adult men and adolescents (14 – 18 years) should not be more than six teaspoons and for adult women and children five to 13 years, not more than five teaspoons.
On average, commercially produced sugary drinks contain the following amounts of sugar per 500 ml serving (two average-sized
It is of concern that the magnitude of the association between sugary drink intake and body mass index has been found to be stronger in people genetically predisposed to obesity.
The findings suggest that the health benefits associated with an overall reduction in sugary drinks.
Consumption of sugary drinks has been found to be significantly associated with an increased risk of heart disease32 and drinking 7 or more sugary drinks per week was associated with a 29% increased heart disease mortality risk compared with less than 1 serving week33. cups/glasses):
Sweetened fizzy drinks: 13 – 17 teaspoons.
Energy drinks: 13½ to 15 teaspoons.
Fruit juice: 12 – 16 teaspoons. ●Sweetened flavoured milk or yoghurt-based drinks: 7 – 13½ teaspoons. ●Sweetened iced tea: 8 – 10½ teaspoons.
Sports drinks: 4½ - 12 teaspoons. ●Sweetened drinks, such as sweetened flavoured water, vitamin enriched water and coconut water: 4 – 8 teaspoons of water.
The food label on foods or drinks contain information on the ingredients that were used to manufacture the food or drink as well as a nutritional information table that gives the nutritional value of that food or drink. Look at the table with the nutritional information on the food label. Find the words: ‘Total sugar’ and see how much sugar in grams are indicated next to it. The container has to indicate the nutritional information per 100 ml and it may also include it per serving size. It is important to note the amount per serving size is set by the manufacturer, and may differ from what you typically drink. To calculate the number of teaspoons of sugar, divide the number of grams of total sugar by four. For example: If a 500 ml drink has 60 grams of sugar, divide 60 by four. That equals 15 teaspoons of sugar.
What about 100 per cent fruit juice, even freshly extracted juice? Is that a healthy option?
100 percent juice is more nutritious than sugar-sweetened fruit drinks, but it’s high in kilojoules from natural sugars found in fruit. For instance, it takes about two to four medium oranges (depending on the size than sugary drinks. If someone is used to regularly drinking sugary drinks, then artificial sweeteners or artificially sweetened drinks are a good step to cutting down. This does not mean artificial sweeteners or artificially sweetened drinks are healthy, as they still taste very sweet and cravings for sweet foods can continue. Artificially sweetened drinks therefore should not be part of a long-term healthy eating plan.
Coffee and tea, with the exception of Rooibos and herbal teas contain caffeine, which is a stimulant. It is also a diuretic and stimulates urination. The intake of caffeine should not be more than 400 mg per day. Coffee contains about 60 – 180 mg of caffeine and tea about 14 – 70 mg of caffeine. This translates into two to three cups of coffee or five to six cups of tea. Tea also contains tannins which are not always beneficial and interfere with the absorption of certain nutrients such as iron. Furthermore, the addition of coffee creamers or tea whiteners, cream and/or any type of sugar can turn tea and coffee into less healthy drinks.
What you eat and drink is your choice. We would like to give you the facts on how to make an informed decision on what is healthy and why other alternatives are not so healthy. It is important to take note that the heavilyadvertised beverages are the single largest driver of the obesity epidemic, and that there are tasty, healthier alternatives.