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What you choose to drink

Tap to flip the cards.

glass of water with three lemon slices

Choose water first

Drink water every day. Add a few slices of fruit for flavor. Flavored and sparkling water with no sugar are also good choices.

glass of milk and juice with oranges

Low fat milk and real juices

Have calories and help hydrate. Drink these in small amounts. Some juices also have lots of added sugar. Read the label.

soda pouring sugar in glass

Limit sugary drinks

These are party foods for a treat, not for every day. Soda, energy and sports drinks have lots of sugar. Energy drinks and some sodas have lots of caffeine. Some sports drinks and sodas come without sugar. Read the label.

How much water should I drink every day?

The amount of water that you need can vary. The average adult needs about 8 glasses to drink a day.

It is a good idea to carry a personal water bottle (usually 20 to 32 ounces in size). Fill it up and drink the whole bottle during the day. Fill it again in the evening.

Drink extra water if your pee is darker yellow or gold.

If you exercise and sweat, drink extra water. Drink water before, during and after a workout. 

If it is hot or humid, drink extra water.

If you are sick, check with your doctor. You need extra water if you have a fever, are throwing up or having diarrhea. 

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