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Swap the pops for the water drops

How can you be more health smart?

The World Health Organisation recommends that adults and children should reduce their daily added sugar intake to less than 10% of their total energy intake; which is about 12 teaspoons per day for an average person. 'Added sugar' is when sugar is added to food, as well as sugar that occurs naturally in many foods like honey, syrups, fruit juices and fruit concentrates.

So how much sugar is in some everyday food and drinks?

Let's have a look:

  • 375mL can of Cola 10 teaspoons of sugar
  • Eight squares of milk chocolate 8 teaspoons of sugar
  • 600mL bottle of Cola 16 teaspoons of sugar
  • Two chocolate biscuits 4 teaspoons of sugar
  • 600mL bottle of Lemonade 13 teaspoons of sugar
  • One scoop of regular ice cream 3 teaspoons of sugar
  • 500mL bottle of Energy Drink 13 teaspoons of sugar
  • 600mL bottle of Sports Drink 9 teaspoons of sugar
  • Two small lollies 1 teaspoon of sugar


Sugar quantities sourced from Calorie King Australia and Rethink Sugary Drink websites.

Quick facts:

  • If there are 16 teaspoons of sugar in a 600 mL bottle of Cola and one is drunk each day for a year that is 5,840 teaspoons of sugar or about 29kg's!
  • Drinking a sugar sweetened beverage each day will significantly increase your risk of tooth decay.
  • Drinking too many sugar sweetened beverages can lead to weight gain.

The importance of water

We need around 6-8 glasses of water each day, so swap those sugary drinks for a glass of thirst quenching water!

Apart from 60-70% of your body being composed of water, water has an extensive range of functions that are essential to life.

  • Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
  • Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.
  • Regulates body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
  • Your blood is 92% water. This is your body's transport system distributing nutrients around the body.
  • Body secretions and digestive juices are almost entirely water.

Water is a natural appetite suppressant. Lack of water can lead to over eating. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signalling to you that you are thirsty. If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it!

Water infusion recipes to try!

Looking at making a drink to help quench your thirst this summer without the added kilojoules and sugar? Why not try these simple combinations for infused water!

All you need to do is slice up some fresh fruits and vegetables and add them to a jug or bottle with some ice and enjoy!

  • fruit-infused-waterCucumber and mint
  • Mint and lemon slices
  • Strawberry and lime
  • Pineapple, cucumber and mint
  • Green tea, mint, lime
  • Lemon and orange
  • Strawberry and mint
  • Orange and blueberry
  • Raspberry and lime
  • Kiwifruit and lime
  • Blueberry and lime
  • Cucumber and lemon
  • Strawberry and rockmelon

Stay health smart

Are you looking for ways to be healthier? We have some simple tips and ideas to help you be more health smart and reduce your added sugar intake, click here to find out more.