While your recommended water intake doesn’t change, it doesn’t mean that you can’t try other tasty drinks as well. As the hotter times of the year roll in, check out this fun list of 5 delicious drinks besides water that can help you reach your daily intake. We’ve included something warm for winter days – or even summer days when that office aircon is too much!
How much water do you need?
How much water you need depends on many different factors and varies from person to person. A US study has shown that women should have 2.7 litres of fluid and 3.7 litres for men. This includes fluid from the food that we eat. On Average, one would say drink at least 8 cups of water a day (more if exercising), that’s about 2L per day.
Some factors to consider are:
- The weather and altitude where you live.
- Water intake can be increased the more sugary or salty foods you eat but reduced by eating more juicy fruits and vegetables.
- How active you are.
- If you are unwell at the time.
- If you are pregnant or breastfeeding, your daily requirement will increase.
5 Delicious Drinks Besides Water
Easy to prepare anywhere, all you have to do is fill a jug with ice and water and let the ingredients infuse for a while. Great additions for infusions are lemon, mint and cucumber. These ingredients will infuse the water with flavour immediately. More subtle flavours like strawberries, stone fruit, apples or cinnamon are best soaked overnight. Be sure to take advantage of summer fruit flavours by adding berries to your water. Blueberries are best, as they retain their shape and don’t get water-logged. Check out more recipe ideas here.
Stay on-trend, chia yourself up and add some extra fibre, protein and omegas when you add CHIA SEEDS to your water. The ratio for chia seed water is 1/4 cup (40g) into 4 cups of water (remember 4/4). This is known as Chia Seed Water or Chia Fresca; which is on-trend in the health world, as it is apparently a great appetite suppressant.
You can find well-priced chia seeds under our You First brand, or check the fridges by the On-The-Go sandwiches for a ready to drink chia seed water option inside our stores.
Iced Tea is perfect for summer, as a sweet afternoon treat, or a refreshing non-alcoholic sundowner. You can follow this quick, three-ingredient recipe to help you cool off on a hot day, or you can add ice, tea bags (any flavour is workable), sugar (or sugar substitute) and fruit to a water jug, and you’re ready to go. Other options are to add a non-sugar drink mix. We recommend Footy’s Powder Drink, it contains no allergens and it is better for your teeth.
Enjoy all the benefits of vegetables, minus the fibre. You can prepare green juice in many ways, but the essentials are spinach, celery, cucumber, apple, ginger and lemon juice. Blend the ingredients together, add ice and strain. If you’re not up to that prep, don’t have a juicer (or blender), or are looking for something easier for workdays, we highly suggest you try Rugani Fruit and Vegetable Juices, especially Rugani 100% Green Juice. Not only are these juices pure extracted fruit and veg, but they also have no added sugar and are preservative-free.
When you drink Rugani Juices, not only are you getting the best and tastiest for your body, but you are helping to combat food waste. I’m not just talking about that cucumber in your fridge, that got no love before it was headed to the bin, but food waste that occurs before much fresh produce even hits the supermarket shelves!
Visit the Rugani website to read more. But for now, here are their delicious range of flavours (all 100% fruit or veg): Green Juice, Carrot, Carrot and Pineapple, Turmeric Infused Carrot, Ginger Infused Carrot, Zobo (Hibiscus) & Beetroot, Cloudy Apple, 100% Tomato Juice, Pineapple Juice, Beetroot Juice and ABC Juice(-a formula designed especially for kids)
Kiwi and Berry Smoothie
This is a super cooling, wholesome treat that you can enjoy as a nutrient-filled breakfast or a snack during the day. Here’s a beginner-friendly recipe.
Remember outside of the season, you can buy frozen fruits and berries, or you can freeze at home, to enjoy your favourites all year round.
*Replace kiwis and berries with any fruit of your choice.
Coffee and Tea!
Yes, yes, coffee! The myth that coffee does not count towards your daily intake has been debunked. While coffee does have a diuretic effect, that does not counter the hydration. As if you need a reminder to have a cup of coffee… but we thought we’d remind you that you can find any coffee your heart desires at a Food Lover’s Eatery / Seattle Coffee Company near you.
And tea, tea is basically a warm water infusion. So quick and easy to make! Most teabags can offer 2 cups from one bag and can be steeped in hot or cold water. There are so many flavours to choose from, it really is down to you. We are split for choice with the globally popular rooibos, growing on our doorstep. The best suggestion we can give here, is to look for local teas and support local businesses. If plastic reduction is your goal, grab a tea ball, and buy loose leaf teas, dried fruit and herbs. (Great for infusions too, but a bigger one will do for fruit).