Is your thirst quencher making you fat?

There are no hard and fast rules about how much you should drink on a hot day, but a minimum of eight glasses of fluids a day in summer is preferable. And if you're physically exerting yourself, drinking every 15 minutes is a good idea. Ultimately, though, it's the colour of your urine that's important, with the aim being a pale straw colour, not dark and concentrated.

Here's the lowdown on our favourite summer drinks...

Frappuccinos

Per medium cup: 300+ calories
Iced coffee sounds innocent, but a medium Java Chip Frappuccino with whipped cream from Starbucks has 456 calories and 60 per cent of your daily allowance of saturated fat.
Health rating: 1/5
Hydration rating: 3/5

Lager

per 440ml bottle: 198 calories, 2.3 alcohol units
A more thirst-quenching option than some other alcoholic drinks, but avoid drinking lager in hot sun, when it could dehydrate you. Go for standard-strength lagers, as strong versions can be twice as fattening.
Health rating: 1.5/5
Hydration rating: 2/5

Rosé wine

per 150ml glass: 105 calories, 1.7 alcohol units
Rosé usually has slightly less alcohol than white or red, but you'll still get around 1.7 alcohol units (and the same 105 calories) in a 150ml glass. Make a spritzer with low calorie lemonade and you're in less danger of getting dehydrated on a hot summer's afternoon.
Health rating: 1/5
Hydration rating: 1/5

Pimm's and lemonade

per 250ml glass: 167 calories, 1.5 alcohol units
Just a couple of glasses will take you to your alcohol limit and it's very easy drinking, so be careful. Add lots of chopped fruit for a vitamin C boost and make sure you intersperse with plenty of water, especially if it's a warm day.
Health rating: 1/5
Hydration rating: 1/5

Cider

per pint (568ml): 238 calories, 2.1 alcohol units
Just one pint of sweet or dry cider supplies one fifth of your RDA of iron, so it's a reasonably healthy summer tipple if you don't have more than a pint and remember to have plenty of water, too. But keep away from vintage cider, which has a massive 573 calories and six units of alcohol per pint.
Health rating: 3/5
Hydration rating: 2/5

Orange juice

per 250ml glass: 113 calories
You get all your RDA of vitamin C in one glass - but orange juice is almost as sugary as cola. Plus, you can only count it as one fruit portion a day. For a hydrating drink, mix 50:50 with sparkling water.
Health rating: 3.5/5
Hydration rating: 4.5/5

Smoothie

per 250ml glass (mango, banana and orange): 138 calories
Smoothies can be higher calorie than pure juice, depending on your choice. But if they're a mixture of crushed whole fruit and juiced fruit, they can count as up to two fruit portions. A healthy choice in moderation, but swig too much and you'll overdose on sugar and calories.
Health rating: 4/5
Hydration rating: 4/5