Water and Healthier Drinks

Water and Nutrition

Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.

Water helps your body:

  • Keep a normal temperature
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through urination, perspiration, and bowel movements
Sporty woman drinking water after exercise

Your body needs more water when you are:

  • In hot climates
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

Most of your fluid needs are met through the water and beverages you drink. You can get some fluids through the foods that you eat – especially foods with high water content, such as many fruits and vegetables.

Tips to Drink More Water

  • Carry a water bottle with you and refill it throughout the day.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water over sugary drinks.
  • Opt for water when eating out. You’ll save money and reduce calories.
  • Serve water during meals.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
  • Make sure your kids are getting enough water too. Learn more about drinking water in schools and early care and education settings pdf icon[PDF-3.68MB].

Healthier Drink Options

Of course there are many other beverage options besides water, and many of these can be part of a healthy diet.  Beverages vary in their nutrient and calorie content.

Low or no calorie beverages
Plain coffee or teas, sparkling water, seltzers, and flavored waters, are low calorie choices that can be  part of a healthy diet.

Asian boy drinking milk

Drinks with calories and important nutrients
Low fat or fat-free milk, fortified milk alternatives such as unflavored soy or almond milks, or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.

Other Beverages

Sugary drinks: Regular sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea beverages, contain calories but little nutritional valueexternal icon. Learn how to rethink your drink.

Alcoholic drinks: If you choose to drink alcohol, do so in moderation.

Caffeinated drinks: moderate caffeine consumption (up to 400mg per day) can be a part of a healthy dietexternal icon. That’s up to about 3-5 cups of plain coffee.

Drinks with sugar alternatives: Drinks that are labeled “sugar-free” or “diet” likely contain high-intensity sweeteners, such as sucralose, aspartame, or saccharine. According to the Dietary Guidelines for Americans, “replacing added sugars with high-intensity sweeteners may reduce calorie intake in the short-term, yet questions remain about their effectiveness as a long-term weight management strategyexternal icon.” Learn more about high-intensity sweetenersexternal icon.

Sports drinks: these are flavored beverages that often contain carbohydrates, minerals, electrolytes, and sometimes vitaminsexternal icon. The average person should drink water, not sports drinks, to rehydrate.