Drinking more water is good for your health!

Drink water

Drink water instead of sugary drinks when you’re thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories.

How much water is enough?

Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

A thrifty option

Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.

Manage your calories

Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages — drinking water can help you manage your calories.

Make your own flavored water

Cut up fruit or vegetable slices, like lemons, limes, oranges, watermelon, or cucumbers in a glass or pitcher of water. Add to glass or pitcher of ice water and stir. For a different flavor, add chopped fresh herbs like mint or rosemary to your water.

Don’t forget your dairy

When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are very different. Older children, teens, and adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and children 2 to 3 years old need 2 cups. -

Enjoy your beverage

When water just won’t do — enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options. -

Water on the go

Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. Reusable bottles are also easy on the environment.

Check the facts

Use the Nutrition Facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices.

Compare what you drink

Food-A-Pedia, an online feature available on the SuperTracker website, can help you compare calories, added sugars, and fats in your favorite beverages.

Food-A-Pedia