With the Tokyo Summer Olympics in full swing, I think we can all agree there have been some incredible performances by athletes from all over the world. Our swimmers have been sensational, and the stamina of athletes racing in the heat of a Tokyo Summer has been inspirational (think the road race cyclists, triathletes, and long-distance runners)! One thing all these athletes would have in common is the need to stay well hydrated, and as fellow humans, we certainly aren’t any different.
The Australian recommendations for fluid intake are 2.1L/day for women and 2.6L/day for men, however, this varies from person to person. Depending on your body size, body composition, physical activity levels and sweat rate, you may need more than this amount.
Hydration is important for many bodily functions besides optimal sports performance, including regulating body temperature, delivering nutrients to cells, and keeping organs functioning properly. One way to check if you are well hydrated is to check the colour of your urine (see our handy guide here).
But what if you find water too bland, or are struggling to drink enough? Maybe it’s time to think about trying some low calorie drinks. The variety in flavour may help you to drink more, without adding extra energy to your diet like many cordials, juices and soft drinks would. Here, we go through a few good options you might like to try to increase your fluid intake to keep hydrated and performing at your best – whether that be in training, at work or in everyday life.
Flavoured soda water
Woolworths Lightly Sparkling Lime Water
| Energy (cals/100mL) | 0.2 |
| Protein (g/100mL) | 0 |
| Fat, total (g/100mL) | 0 |
| Carbohydrate (g/100mL) | 0 |
| Sugar (g/100mL) | 0 |
| Sodium (mg/100mL) | <1.2 |
A cup of this drink contributes less than 1 calorie of energy, unlike most soft drinks on the shelf. With natural flavour there is no added sugar, meaning your teeth will thank you too!
Coles Lemon & Lime Sparkling Water
| Energy (cals/100mL) | 0 |
| Protein (g/100mL) | 0 |
| Fat, total (g/100mL) | 0 |
| Carbohydrate (g/100mL) | 0 |
| Sugar (g/100mL) | 0 |
| Sodium (mg/100mL) | 7 |
And for those who shop at Coles, an equivalent flavoured sparkling water for you. This water doesn’t contribute any energy, so enjoy the flavour and drink up!
Tea infuser bag
Twinings Infuse Passionfruit Mango & Blood Orange Cold Water Infusion
| Energy (cals/100mL) | 1.7 |
| Protein (g/100mL) | <1 |
| Fat, total (g/100mL) | <1 |
| Carbohydrate (g/100mL) | <1 |
| Sugar (g/100mL) | <1 |
| Sodium (mg/100mL) | 5.4 |
Tea infuser bags are a great way to add flavour to water without the extra calories. All you do is drop the infuser in your bottle, leave for 3-5 minutes, watch the infusion transform your water, shake & enjoy! Leave your Infuser in for longer to have a stronger or more lasting flavour.
Twinings Cold Water Infusions Live Well Uplift
| Energy (cals/100mL) | 0.5 |
| Protein (g/100mL) | <1 |
| Fat, total (g/100mL) | <1 |
| Carbohydrate (g/100mL) | <1 |
| Sugar (g/100mL) | <1 |
| Sodium (mg/100mL) | <5 |
Tea infuser bags are all about finding the flavour you like to make otherwise bland water more enjoyable. This cold infusion combines guarana with raspberry and rosehip flavours, so if this sounds like something you’d like to try, add one to your next bottle of water.
Kombucha
Mojo Activated Kombucha Ginger
| Energy (cals/100mL) | 12 |
| Protein (g/100mL) | 0 |
| Fat, total (g/100mL) | 0 |
| Carbohydrate (g/100mL) | 2.1 |
| Sodium (mg/100mL) | 4.9 |
I’m sure you’ve heard the hype around kombucha. As a fermented drink, it contains live cultures and prebiotics beneficial for gut health. It does have a few more calories than the above drinks we’ve talked about, but still is a good option to have if you are struggling to reach your fluid intake for the day.
Nexba Mango Kombucha
| Energy (cals/100mL) | 1 |
| Protein (g/100mL) | 0 |
| Fat, total (g/100mL) | 0 |
| Carbohydrate (g/100mL) | 0 |
| Sugar (g/100mL) | 0 |
| Sodium (mg/100mL) | 0 |
If you are after less calories in your Kombucha, this is pretty much as good as you get. Only 1 calorie per 100mL means this is a great option for increasing your fluid intake and staying hydrated, whilst enjoying some mango flavour to remind you of summer times!
Coconut water
Woolworths 100% Pure Coconut Water
| Energy (cals/100mL) | 14.6 |
| Protein (g/100mL) | <1 |
| Fat, total (g/100mL) | <1 |
| Carbohydrate (g/100mL) | 3.6 |
| Sugar (g/100mL) | 2.4 |
| Sodium (mg/100mL) | 32 |
Even though coconut water contains some energy, it is still very little compared to many flavoured soft drinks and cordials on the supermarket shelves. Despite having a small amount of sugar, it is not added sugar, which is good.
Macro Organic Coconut Water
| Energy (cals/100mL) | 14.6 |
| Protein (g/100mL) | 0 |
| Fat, total (g/100mL) | 0 |
| Carbohydrate (g/100mL) | 3.6 |
| Sugar (g/100mL) | 2.5 |
| Sodium (mg/100mL) | 36 |
Coconut water is great as a refreshing thirst quencher or for rehydrating at training. If you don’t enjoy drinking coconut water on its’ own, it’s great in smoothies and juices too.
If you would like some more help achieving your nutrition and hydration goals, contact us today. We would love to hear from you!