Drinking water has many benefits.
Your health depends on your water intake. Water can help prevent dehydration. This condition can lead to unclear thinking, mood changes, overheating, constipation, and kidney stones.
Water is good for your body:
- Maintain a comfortable temperature.
- Lubricate and cushion joints
- Protect your spinal cord and other delicate tissues.
- You can eliminate waste by urinating, sweating, and making bowel movements.
You need more water to be healthy:
- Hot climates
- Active lifestyle.
- Fever.
- Having diarrhoea or vomiting.
Your water intake and your beverages make up most of your fluid requirements. Some fluids can be obtained from your foods, especially those with high water content like many fruits and vegetables.
Here are some tips for drinking more water
- It would help if you always had a water bottle on you. Keep it topped up throughout the day.
- You can freeze some freezer-safe water bottles. You can take one along to enjoy ice-cold water throughout the day.
- Water is better than sugary drinks
- When dining out, opt for water. It will save you money and help you eat less.
- Serve water during meals.
- You can add a slice of lemon or lime to your water. This will improve the taste of your water and make it more enjoyable.
- Your children should be drinking enough water. Find out more about drinking water at schools.
Healthier Drink Options
Many other beverages are available than water, and many can be included in a healthy diet. Many beverages can be categorized according to their nutritional and calorie content.
Low-calorie or zero-calorie beverages
Low-calorie options that can be included in a healthy diet include plain coffee, teas, sparkling water and seltzers.
Drinks that are high in calories and rich in important nutrients
Low-fat, fat-free, unsweetened, fortified and 100% fruit juice are good options. They contain important nutrients like calcium, potassium, vitamin D, and magnesium.
Other beverages
Sugary drinks Regular sodas, fruit drinks and sports drinks, sweetened water, sweetened teas and sweetened coffee have little nutritional value. They contain few calories. icon external icon Find out how to rethink your drink.
Alcoholic beverages: You can choose to consume alcohol in moderation.
Caffeinated drinks Moderate caffeine intake (up to 400mg daily) Can be part of a healthy diet icon external This is equivalent to 3-5 cups of regular coffee.
Drinks with sugar substitutes: Drinks labelled “sugar-free” or “diet” likely contain high-intensity sweeteners such as sucralose or aspartame. The Dietary Guidelines for Americans state that substituting added sugars with high-intensity sweeteners may reduce calories in the short term. However, there are still questions about their effectiveness as long-term weight management strategies.
