NARPO – The voice of retired police officers
NARPO – The voice of retired police officers

Tips for healthy hydration

Water makes up over two-thirds of the healthy human body so it’s really important that you consume enough fluid to stay hydrated. Here are some healthy choices and ones to watch…



Water is a great choice because it delivers fluid without adding calories or
potentially damaging teeth. If you don’t like the taste of plain water, try sparkling water
or add a slice of lemon or lime.

Tea and coffee

It’s fine to drink tea and coffee as part of your fluid intake but bear in
mind that caffeinated drinks can make the body produce urine more quickly.


Milk is a source of water but it also contains saturated fat so it’s a good idea to
choose semi-skimmed or skimmed milk.

Fruit juices and smoothies

These drinks give you water plus some vitamins, minerals
and may also contain pureed fruit which adds fibre.

Soft drinks

Fizzy drinks, flavoured waters, and squashes are a source of water but, if
they contain sugar, this adds to your calorie intake and the sugar can potentially
damage teeth.

Energy drinks

These often contain high levels of caffeine and sugar and so are not the
best choice for keeping hydrated.

Sports drinks

Sports drinks are no different from any other sugary soft drink, which
means they’re high in calories and contribute to tooth decay. Water is a healthier choice
and the best way to replace fluids lost through exercise.


Alcohol contains water, but drinking alcohol increases the amount of water
lost as urine. Also, alcohol is made from sugar or starch so it contains lots of calories.


We get around 20% of our total water intake from food. Some foods have a high
water content, especially fruits and vegetables, which are usually more than 80% water
(e.g. watermelon, strawberries, tomatoes, etc).