Fluids help you digest your food and move nutrients around your body. The fluid you drink also helps carry waste out of your body.
Most adults should try to take in about 9-12 cups (2.25-3 L) of fluid every day. This includes all beverages, soups, and the water that is part of foods like vegetables and fruit. Your fluid needs depend on your age, gender, body size and activity level.
There are times when you may need more fluid. On a hot day or if you’re very active, drink more to replace the fluid you lose through sweat.
Here are a few tips for choosing healthy drinks:
drink water throughout the day
choose milk or water to drink with a meal
limit beverages with added sugar
Drinks with added sugar include regular soft drinks, sports drinks, energy drinks, sweetened hot and cold drinks (e.g. hot chocolate or coffee drinks) or slush drinks. These are often higher in calories, lower in nutrients and can contribute to unhealthy weight gain.
Too much caffeine can have a negative effect on your health. Learn more about the amount of caffeine in different foods and beverages here.