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Rethink your drink!

Keep it simple!


  • Stick to water as your no.1 choice of drink. Why not? It's FREE, CONVENIENT and SUGAR-FREE!


  • Milk hydrates AND gives you extra nutrition such as protein & calcium.


  • Fruit juice & smoothies should be drunk in moderation and should not replace whole fruit; they contain vitamins and minerals but less fibre.


  • Fizzy drinks and squash are high sugar and should be drunk less often.

Did you know?

Around 2/3rds of our body weight is made up of water.


We can't function properly, mentally or physically, if we are not hydrated.


We need to drink to enable blood to carry nutrients around the body to get rid of waste





We are all individual!



It is recommended by the British Nutrition Foundation to drink 6-8 glasses of fluid a day. This can be water, milk, tea, coffee or other non-alcoholic drinks (not sugary or fizzy drinks). Young people who are very active should drink more during hot weather and before, during and after exercise. However, the amount we need to drink depends on:


Individual factors - age, size, weight and sex

External factors - temperature, humidity, our level of activity.






We can check we're hydrated by ensuring our urine is a pale, straw-like colour. The darker the urine, the less hydrated you are.

Mind your pees!

 The Pee Test!

You're hydrated if your pee is between 1 and 3. If it isn't, then have a drink of water!

Sports pros have to do this every time they train. It helps performance and concentration.

Measure out 250ml pure unsweetened fruit juice.

Add 250ml water to make a total volume of 500ml.

Add a pinch of salt.

Shake well and chill in the fridge until needed.




Young people involved in full-day tournaments, events, or during hot weather, will need to take on board fuids containing electrolytes, during and after exercise, to replace those lost through sweat.



Sweat is salty, made up of water and a combination of minerals (electrolytes).

These are sodium, potassium, chloride and magnesium.

These are important for the body to function properly. 


Commercial sports drinks containing electrolytes are generally high in sugar and expensive.

Milk makes a more effective sports drink. It provides:


  • fluid and electrolytes for rehydration

  • protein to help muscle recovery and growth

  • carbohydrate to replenish depleted muscle glycogen stores



For more on hydration see

What should I drink when I do sport?

For more on hydration see

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