Canada's food guide

Make water your drink of choice

Making healthy drink choices is as important as your food choices.

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Benefits of making water your drink of choice

There are a lot of drink choices available. Many choices have a lot of:

  • calories
  • sodium
  • sugars
  • saturated fat

Make water your drink of choice instead.

Drinking water is:

  • important for your health
  • a great way to quench your thirst
  • a way to stay hydrated without calories

Our bodies lose water by:

  • sweating
  • breathing
  • getting rid of waste

You need to replace what is lost.

How to make water your drink of choice

Use these tips to help make water your drink of choice:

  • drink it hot or cold
  • drink water with your meals
  • ask for water with your food when eating out
  • carry a reusable water bottle when you are out
  • try a fruit and herb infused water or carbonated water
  • drink water during and after physical activity or playing sports
  • keep a pitcher of water in the fridge or on the table for easy access

5 ways to add flavour to your water

You can add fruits and herbs to your hot or cold water for flavour. Here are some ideas to try:

  1. blackberries + mint
  2. raspberries + cucumber
  3. strawberries + fresh basil
  4. chopped apples + a cinnamon stick
  5. pear slices + a drop of vanilla extract

To release the most flavour:

  • crush the berries
  • chop or tear herbs
  • cut fruit into cubes

If you like some fizz in your drink, try carbonated water.

Other healthy drink choices

Healthy drink options other than water can include:

  • white milk (unsweetened lower fat milk)
  • unsweetened fortified plant-based beverages such as:
    • soy beverage
    • almond beverage
  • unsweetened coffee and teas

Drinks to limit

Some other drinks should be limited as they have too much:

  • sodium
  • sugars
  • saturated fat

These can include drinks like:

  • sugary drinks
  • alcoholic drinks
  • vegetable juices
  • drinks like hot chocolate or specialty teas and coffees made with higher fat dairy

Some drinks may also contain caffeine. Caffeine is a stimulant found in:

  • tea
  • colas
  • coffee
  • some energy drinks

Caffeine affects children more than adults due to their smaller body weights.

Make a healthy choice

What you drink on a regular basis matters for your health.

  • Choose drinks that have little to no added sodium, sugars or saturated fat.
  • Compare the nutrition facts table on drinks to choose products that are lower in sodium, sugars or saturated fat.

Further reading

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