We hope that Sugar Free February has been insightful as well as successful for you as we near the end, and maybe a good number of you will adopt the change in diet on a more long term basis now and keep up the good work started. We all know water is the number one drink to quench your thirst. But when you're in the mood for a little something more, you might buy a sports drink, fruit juice, hot chocolate, or iced tea. These choices can also be deceptively high in sugar and calories—and in some cases, you might be better off drinking that fizzy drink! Sugary drinks make up almost half of all added sugar in the average adult diet. That's why making smarter choices about these sips can pay off big time for your waistline and your health. The average can of sugar-sweetened pop provides about 150 calories, almost all of them from sugar, usually a high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar! Incredible! If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you would gain weight. Drinking water in place of such drinks and fruit juices is associated with lower long-term weight gain. Studies in America have also shown that the more grammes of sugary beverages a person has each day, the more calories he or she tends to consume later in the day. This is the opposite of what happens with solid food, as you tend to compensate for a large meal by taking in fewer calories at a later meal. Fluids don’t provide the same feeling of fullness or satisfaction as solid foods. This may prompt you to keep eating even after an intake of a high-calorie drink. It is possible that sweet-tasting soft drinks; whether sweetened with sugar or a calorie-free sugar substitute; might stimulate the appetite for other sweet, high-carbohydrate foods. Our infographic here shows how much sugar can be found in familiar fizzy drinks and other beverages? The best-choice beverages are those drinks that have little or no sugar added to them, such as water, sparkling water; even coffee or tea. Hydration is vital for good health and many of us are not drinking as much water as we should be. Recent UK research has revealed that a staggering 89% of the population are not drinking enough water! Research concluded that 13% of women and 20% of men admitted to drinking no water at all! So how can you increase your water intake to stay healthy and hydrated? Well start with water that is chilled and filtered and available on tap – it tastes so much better. Treat your home or office to a water cooler. Multi-function KettleTaps also do chilled and sparkling as well as boiling – so all your water needs in the one smart instant kitchen device. And try fruit infused water! Jazzing up your water with fresh fruits and herbs adds flavour and gives added health benefits. Here are four delicious health boosting fruit infusion combo’s that you can try at home. Check out the guys at infruition.com for more fruit boosting recipes and bottles. Raspberry, Strawberry and Rose Petals: Delicious and packed nutrients, antioxidants and Vit C. Cucumber, Raspberry and Grape: Fantastic for encouraging healthier digestion, lower blood sugars and cholesterol levels. Lemon & Lavendar: Super refreshing and great for the digestive systems, mental wellbeing and has many healing properties. Berry Medley: Berries are bursting with antioxidants and are great for the body, both inside and out.