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Drinks for young people

Young people need many little drinks during their day. Regularly drinks are important when exercising to avoid dehydration.

You need about 8–10 cups of fluid each day to keep your body hydrated and working properly.

  • Plain fluoridated tap water is best – it’s cheap and you can get it anywhere. Keep a jug of water in the fridge which you can add flavour with fresh mint or slices of lemon, if desired.
  • Low-fat milk is also a good choice because it contains protein, energy and many vitamins and minerals. Soy or rice milk with added calcium are dairy-free choices.
  • Drink more water in warm weather and when you are doing lots of physical work or activity.


  • Don't have too much fruit juice – it's full of sugar. If you're drinking fruit juice, weaken it by adding water (1⁄2 a cup of water for 1⁄2 a cup of juice) and try to limit them to meal times – this can help to defend teeth from the sugar in the fruit juice.
  • Soft drinks are filled with sugar and sometimes have caffeine. They should be drinks that you drink less than once a week.