* Figures based on This Juicy Water (Oranges and Lemons), Rockstar’s Energy Water, Vimto original (100ml of diluted product), Innocent mango and passion fruit smoothie, full-fat Coca Cola, Ocean Spray Cranberry Classic juice, Pomegreat juice, Sainsbury's red grape juice (not from concentrate), Del Monte Mango & Papaya Juice Drink, Waitrose fiery ginger beer, Shloer Rose Sparkling Juice Drink, full-fat 7up, Asda High Juice Florida Orange Squash (100ml of diluted product).
1. Pimped-up water
Vicky Bruce, nutritionist with food and drinks consultancy drinkcreate, suggests spiking plain or fizzy water with natural flavourings. Muddle (mash) fresh fruit and herbs in the bottom of a glass – try peaches, melon or berries with mint, basil, lemon verbena or even thyme – and top with ice and water. Or try lemon and lime juice over ice with plain, mineral or tonic water.
Fruity goodness: a few strawberries can liven up a glass of water (ALAMY)
2. Iced teas
Bruce suggests making a large batch of herbal or flavoured tea and serving it chilled. Fruit teas are delicious – there are lots of wonderful blends available – you could also try making a strong batch and topping it up with fizzy water for a fruit tea soda. “Cold green tea with a slice of orange over ice is also good,” she says, “even flavoured green teas served cold are great.”
Cold herbal teas are refreshing
3. Diluted fruit juice
Even unsweetened fruit juice is loaded with natural sugar but Bruce says adding water makes it a healthy option. Try diluting one part unsweetened fruit juice with four parts water – it will wean you off the taste of full strength juice and curb your sweet tooth.
4, Vegetable juice
Jeannette Jackson, nutritionist and author of The Drop Zone Diet, recommends making your own vegetable drink as an alternative to fruit juice. Adding a splash of lemon juice or vinegar mellows and sweetens the taste of the vegetables, she says. “Try avocado, cucumber, celery and lime,” she says, “it’s great for heart health and as a memory boost.”
Green juice is better for you than fruit juices
5. Iced coffee
Cold black coffee over ice, or chilled with milk are both thirst-quenching options that are particularly suitable for people who work out, Jackson says. “This is great before the gym as caffeine increases alertness and improves performance.”
6. Coconut water
Unflavoured and unsweetened coconut water is another excellent option, says Jackson. “It’s rich in electrolytes for a healthy heart,” she says.
Coconut water (ALAMY)
7. Flavoured milk
Children can take some convincing to drink water so try homemade flavoured milk instead of fruit juice, squash or fizzy drinks. Blitz milk in a blender with a splash of vanilla, cinnamon or dates, or add a couple of strawberries or a banana for a fruit shake.
This fermented tea drink is booming in popularity because of its supposed health benefits, particular for the gut. Made by adding a culture of bacteria and yeast to a solution of tea, it often also contains sugar but considerably
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