Benefits of drinking water
Getting enough water every day is important for health. Drinking water can prevent dehydration, which can cause clouded thinking, mood swings, overheating, constipation and kidney stones. Water has no calories, so replacing sugary drinks with plain water can help reduce calorie intake.
Water helps your body:
- Maintain a normal temperature.
- Lubricate and dampen joints.
- Protect your spinal cord and other sensitive tissues.
- Get rid of waste through urination, sweat and defecation.
Your body needs more water when you are:
- In hot climates.
- More physically active.
- Gets a fever.
- Have diarrhea or vomiting.
Meet your water intake every day
Recommendations for daily water intake vary by age, gender, pregnancy status, activity level and breastfeeding status. The daily water intake is mostly from water and other drinks. Foods, especially those with a high water content such as many fruits and vegetables, can also add to fluid intake.
Tips for drinking more water
- Carry a reusable water bottle with you.
- Freeze water in freezer-safe bottles for ice-cold water throughout the day.
- Choose water over sugary drinks.
- Choose water when you eat out.
- Serve water during meals.
- Add a slice of lime or lemon to your water.
Healthier drinking options
Many other beverages can be part of healthy eating patterns.
Low- or low-calorie beverages
Regular coffee or tea, sparkling water, seltzer and flavored water are low in calories.
Beverages with important nutrients
Milk; unsweetened, fortified milk alternatives; and limited amounts of 100% low-sodium fruit or vegetable juice contain important nutrients. Enjoy these drinks within recommended calorie limits.
Other beverages
Sugary drinks: Regular soft drinks, fruit drinks, sports drinks, energy drinks, sweetened water and sweetened coffee and tea contains calories but little nutritional value. Learn how Rethink your drink.
Alcoholic beverages: If you choose to drink alcohol, do it in moderation.
Caffeinated beverages: Moderate caffeine consumption (up to 400 mg per day) can be part of a healthy diet for most adults. That’s about 2 to 3 cups of regular coffee.
Beverages with sugar alternatives: Beverages labeled “sugar-free” or “diet” are likely to contain high-intensity sweeteners, such as sucralose, aspartame, or saccharin. These sweeteners can reduce calorie intake in the short term. However, there are many questions about the effectiveness of sweeteners for long-term weight control.
Energy drinks: In addition to added sugar, these products may also contain large amounts of caffeine and other legal stimulants. Concerns have been raised about the potential health risks of these products, especially for young people.
