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Drink water: it’s clear as for everyday
When you have a cup of tea or coffee, do you have it with sugar?
Some people do, but times are changing. A lot of cafes now don’t serve hot drinks with sugar packets on the side like they once did.
Now imagine for a moment that someone was putting 13 sugars into their hot drink. You’d look at them with a face like “what the heck?”
So why do we consume some drinks that can have more than thirteen sugars in them?
Diets high in added sugar can lead to weight gain and obesity, increasing the risk of diseases like type 2 diabetes, cardiovascular disease and cancer¹²³. Sugary drinks also contribute to significant levels of tooth decay and erosion*^, and can deliver more than the ideal recommended daily sugar intake in one hit. A 375ml can of soft drink on average has 40 grams (10 teaspoons) of sugar¹.
Plain tap water is the best drink choice. It’s cheap, quenches your thirst and has no kilojoules**.
70% of the human body is made up of water, and we lose some of that fluid everyday. Therefore we need to ensure that we replace it or we risk becoming dehydrated. Dehydration can affect concentration and coordination^^ as well as have negative effects on the body’s ability to regulate blood volume, body temperature, maintain adequate brain function, and impact muscle contractions.
You may like to take on the H30 Challenge to kick start your new healthier habit. Visit the H30 Challenge website to find out more.
1. World Health Organisation (2015) Guideline: Sugars intake for adults and children, Geneva http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf?ua=1
2. Malik VS, et al (2013) Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis, AM J Clin Nutr. 2013 Oct;98(4): 1084-102. doi:10.3945/ajcn.113.058362.Epub 2013, Aug 21.
3. National Health and Medical Research Council (2013) Australian Dietary Guidelines, Canberra: National Health and Medical Research Council, https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf
^ Healthy Together Victoria (2014) Healthy Choices: policy guidelines for sport and recreation centres, State of Victoria, Department of Health, http://docs2.health.vic.gov.au/docs/doc/EC38BAD2C65DAD17CA257D500081EABC/$FILE/1408039%20HC%20policy%20guidelines%20for%20sport%20and%20recreation%20centres_WEB.pdf
* Australian Bureau of Statistics (2011-12) Australian Health Survey, http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/33C64022ABB5ECD5CA257B8200179437?opendocument
** Live Lighter, Avoid Sugary Drinks, https://livelighter.com.au/top-tips/avoid-sugary-drinks
^^ Maughan RJ, (2003) Impact of mild dehydration on wellness and on exercise performance, European Journal of Clinical Nutrition, 57, Suppl 2, S19-S23. doi:10.1038/sj.ejcn.1601897