Healthy drinks

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Water. The drink of choice

The body is mostly made up of water, which includes our major organs - like the heart. Our bodies need it. 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. 

That's why it's important to drink water every day. Plain tap water is the best choice. It's cheap, quenches your thirst and has no kilojoules.

In addition to water, it’s fine to have these drinks in moderation: plain soda water, unflavoured milk, herbal tea and tea or coffee (regular or decaffeinated) with milk.

While its better top eat your fruits and vegetables whole, it's also OK to have a small glass (125 ml or about ½ cup) of 98% fruit or vegetable juice sometimes. Try adding sparkling or still water to make the drink last longer.

Sugary drinks

Sugary drinks or sugar-sweetened beverages (SSB's) 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 (less than 98% fruit) and sports and energy drinks.

Tips to cut down on sugary drinks

  • Buy a reusable 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.


Healthy men and women should drink no more than 2 standard alcoholic drinks per day.

For women who are pregnant, planning a pregnancy or breastfeeding, the safest option is to completely avoid drinking alcohol.

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

Learn more about alcohol and heart health