Recommended types of drinks
| Good drinks | Drinks to avoid |
| Water (1 beaker is approx. 200-250ml) | Blackcurrant/dark coloured juices/cordials |
| Light coloured diluted fruit juice/cordial | Fizzy drinks |
| Milk | Tea/coffee |
| Chocolate based drink |
Recommended volume of drinks
Have 6-8 drinks per day. Drink regularly at approximately the same time of day to train your body and do not graze on drinks. Try to drink each one quickly.
Children between the ages of 1-10 years require around 350mg-550mg of calcium per day.
Children between 11-18 years require 800-1000mg (200ml of milk = 240mg calcium).
(The Association of UK dietitians, July 2014)
Recommended adequate intakes of water from drinks
| Age | Girls | Boys |
| 1-2 years | 960 ml | 960 ml |
| 2-3 years | 1040 ml | 1040 ml |
| 4-8 years | 1280 ml | 1280 ml |
| 9-13 years | 1520 ml | 1680ml |
| Over 14 years | 1600 ml | 2000ml |
(The Association of UK Dietitians, March 2017)
Higher intakes of total water will be required for those who are physically active or who are exposed to hot environments. It should be noted that obese children may also require higher total intakes of water.
This plan takes commitment. Remember water is the best thing for you to drink.
Page last reviewed: 17/11/2024