Water is essential for all body functions. It helps keep the body’s temperature stable; it carries nutrients and oxygen to cells and tissues, and removes wastes. Most children will enjoy water if they get used to the habit of drinking it at an early age.

Water is lost from the body through sweating, breathing, urine and faeces. Dehydration – low levels of fluid in the body – can cause headaches, fatigue, crankiness and poor concentration. It also affects sports performance.

One doesn’t feel thirsty even when dehydrated, so it’s a good idea to drink water regularly even if you aren’t thirsty.

Water is the best drink; it can be naturally flavored with mint, cucumber, citrus fruit or fruit chunks. It quenches thirst without giving all the sugar and additives found in fruit drinks and juices, soft drinks, sports drinks and flavored mineral waters. Every cup of fruit juice or soda contains 6 teaspoons of sugar. Drinking just one can of soft drink every day adds up to 18 kilograms of sugar in a year!

Low fat milk is a good option too, but intake should not exceed the recommended portion.