Drink plain water every day.

Plain tap water is the best drink choice. It's cheap, quenches your thirst and has no kilojoules.

Our bodies need water. Most of the chemical reactions that happen in our cells need water, and it helps our blood carry nutrients around the body. When the weather is warm or we are exercising, our bodies need more water than usual.

In addition to water, it’s fine to have these drinks in moderation:

  • plain mineral or soda water
  • reduced fat milk
  • herbal tea
  • tea or coffee (regular or decaffeinated) with reduced fat milk.

It's also OK to have a small glass (125 ml) of 98% fruit or vegetable juice sometimes. Try adding sparkling or still water to make the drink last longer.

Avoid sugary drinks

Sugary drinks are very high in sugar and kilojoules and provide little, if any, nutritional value. We recommend that all people avoid sugary drinks like:

  • soft drinks
  • cordial
  • fruit drinks (the ones that are less than 98% fruit juice)
  • sports drinks
  • energy drinks

Tips to cut down on sugary drinks

  • Buy a plastic water bottle so you can take your own water everywhere you go.
  • Keep water in the fridge so you can have cold water to drink whenever you're thirsty.
  • Try adding chopped fresh fruit or vegetables to cold still or sparkling water for a refreshing drink, such as mint, lemon or cucumber.

Limit alcohol

The National Health and Medical Research Council (NHMRC) alcohol guidelines include recommendations that:

  • healthy men and women should drink no more than 2 standard drinks per day
  • for women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

To read the full guidelines and to find out how much a standard drink is, see the NHMRC alcohol guidelines.

If you have a heart condition (e.g. high blood pressure), talk with your doctor or health practitioner about what's right for you. Find out more about heart conditions.

Learn more about alcohol and heart health.

Tips to cut down on alcohol

  • Alternate your alcoholic drinks with low-kilojoule drinks, such as water, plain mineral water or diet soft drink.
  • Dilute your alcoholic drinks with plain mineral water, soda water or diet soft drinks.
  • Use only half measures of spirits.
  • Choose a low alcohol or light beer.
  • Choose low-alcohol wine.
  • When you are thirsty, drink cold water instead of alcohol. Keep a jug of water on the table with your meals.

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