Canada's food guide

Make water your drink of choice

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

On this page

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.

Visit the Food guide for life for tips to:

  • Save money
  • Choose a healthy drink

Further reading

Date modified: