Healthy hydration

Good hydration is essential for your overall health and well-being, including for a healthy heart. Water is the best and most affordable choice, but other drinks also count. Here’s how to keep your hydration heart-smart.

Cholesterol Smart hydration tips

• Choose water: Tap is best, and using a reusable bottle helps the environment!
  • Unsweetened tea and coffee served with low fat milk also count.
  • If plain water isn’t appealing try sparkling water with squash with no added sugar, or with a slice of lemon or lime.
• Prefer soft drinks? Pick sugar-free varieties with less than 1g sugar per 100ml or look for green traffic light labels.
• Sip regularly: Drink small amounts (100–150ml) throughout the day rather than large amounts at once.

Take care

• Avoid drinks made with whole milk or that are high in sugars, as these can raise your cholesterol and impact your heart health.
  • Standards soft drinks including colas, squash, fruit drinks and sweetened waters.
  • Coffee and some teas from coffee shops made with whole milk, syrups and added cream. Request lower fat or plant-based milk, forego the added syrups and any cream toppings.

• Limit fruit juice and smoothies: Keep to no more than 150ml daily, in line with the government guidelines, as these are sugary.

How much should I drink?

Adults should aim for 6 to 8 cups or glasses of fluid a day – this is around 1.5 to 2 litres.

• Water, sugar-free drinks, and unsweetened tea and coffee all count.
• Check the colour of your pee: Pale yellow is a good sign you're drinking enough.

You may need extra fluids if you are:

• Pregnant or breastfeeding
• Physically active for long periods and sweating heavily
• In a hot environment with or without sweating
• Unwell or recovering from illness

What about sports drinks?

• Plain water is ideal for most people before, during, and after exercise.
• You only need sports drinks if you’re exercising for more than an hour at moderate to high intensity and sweating heavily. In those cases, sugar-free sports drinks may help.
  
  

Caffeine tips

In moderation, tea and coffee are safe to drink for a healthy heart and cholesterol so you can have them without worrying, there are only a few exceptions.

• 4-5 cups of coffee a day is fine for most people.

Exceptions

• Avoid unfiltered coffee, where the coffee grounds remain in the drink, such as Turkish, Greek or some Scandinavian styles. These contain naturally occurring compounds that can raise cholesterol. In fact, they are the most cholesterol-raising compounds in the diet. Other coffees use a filter (paper or mesh) which remove most of these compounds, making them a much better choice for heart health.
• Are you sensitive to caffeine? If you’re affected by caffeine, try decaffeinated varieties or avoid caffeine in the evening.
• Pregnant or breastfeeding? Limit caffeine to 200mg daily to help support your baby’s health.

Smart hydration facts

• About 60% of the human body is made up of water. Water is essential for all biological functions, including digestion, blood circulation, a healthy heart and temperature regulation.
• Staying hydrated supports your heart health and helps maintain energy for an active lifestyle.
• Drinking small, regular amounts of water is better than taking large gulps.
• Hydration isn’t just about drinks – some fluid comes from the food you eat, like soup, fruit, and vegetables.

Making smarter drink choices and staying hydrated is a simple step towards keeping your heart healthy.