Why it’s important for you to drink water and stay hydrated

As the weather heats up this summer, you might be wondering what drink will keep you hydrated. Water allows you to stay hydrated and doesn’t contain unnecessary calories or additives. Our registered dietitian team shares why water is your best choice year-round.

Why should I drink water?

Water is vital to our health. It plays a key role in many of our body’s functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature.

Water should almost always be your go-to beverage. Choose it over sugary drinks like soda or juice, which can be high in simple sugars and calories.

How much water should I drink?

The amount of water you should drink varies depending on your activity level, health conditions, height and weight, gender, and other factors. Here are some general guidelines, according to the Institute of Medicine:

• It’s recommended that men drink 13 cups (about 3 liters) of water each day.
• Women are recommended to drink 9 cups (just over 2 liters) of water each day. Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups.
• Kids and teens should drink 6 to 8 cups of water a day. Again, this all depends on activity level, age, weight, etc.

Eating fresh fruits and vegetables that are full of water helps with this daily water intake as well. For guidelines specific to you, ask your doctor or dietitian what they recommend.

Are sports drinks good for me when I’m exercising?

Sports drinks are advertised to increase endurance and replace nutrients lost during intense exercise. But are they necessary?

These drinks contain electrolytes like sodium, potassium, and calcium, as well as simple sugars (some may be sugar-free). However, these nutrients are generally only lost in large amounts during high-intensity exercise for one hour or more. Sports drinks may be useful for people doing intense exercise for a long time, especially if they’re sweating a lot. But for non-athletes, sports drinks are simply another sugary beverage.

Most people should drink water, not sports drinks, during their workouts.

Do caffeine drinks provide hydration?

Caffeine is found in drinks like coffee, some teas, energy drinks, and sodas. While you may urinate more after drinking a caffeinated drink, drinking these beverages does not cause you to lose more fluid than you consumed. However, caffeine can lead to headaches and trouble sleeping in some people.

Overall, water is your best bet to stay hydrated. It’s caffeine-free, calorie-free, and readily available for most people.