YOU MIGHT wonder what drink will keep you hydrated as the weather heats up. Water is the best choice year-round—it keeps you hydrated without unnecessary calories or additives. Our registered dietitian team explains why water should always be your first choice beverage.
Why Should I Consume Water?
Health depends on water; it supports various physiological processes like cleaning away waste, protecting organs and joints, moving nutrients to cells, and controlling body temperature.
Water is the healthiest hydration choice. It helps lower added sugars and empty calories, replacing sugary beverages like Coke or juice.
Just how much water should I consume?
Activities level, health issues, weight, and age affect water demands. According to the Institute of Medicine, general daily recommendations include:
Men: 13 cups (about 3 litres)
Women: 9 cups (just over 2 litres)
Pregnant women: 10 cups
Breastfeeding women: 12 cups
Kids & teens: 6–8 cups, depending on age and activity level
Water-rich fruits and vegetables like watermelon, cucumbers, and oranges help with hydration. If you need specific guidance, please consult your doctor or dietitian.
Are Sports Drinks Necessary for Exercise?
Sports drinks are often marketed for hydration and endurance, but are they necessary?
These drinks contain electrolytes (sodium, potassium, and calcium) and sugars. However, electrolytes are only significantly lost during intense workouts lasting over an hour.
For most people, plain water is the best choice during exercise. Sports drinks may be helpful for endurance athletes or those engaging in prolonged, high-intensity activity, but otherwise, they’re just another sugary beverage.
Do Caffeinated Drinks Hydrate You?
Caffeinated drinks like coffee, tea, and energy drinks don’t dehydrate you, but caffeine can increase urination. While they still contribute to fluid intake, they may cause headaches or sleep issues for some people.
Water remains the best choice for optimal hydration—it’s caffeine-free, calorie-free, and widely available.
Is It Safe to Leave Water Bottles in the Car?
If you’ve left a plastic water bottle in a hot car, you might wonder if it’s still safe to drink.
High temperatures can cause plastic to break down, releasing small amounts of chemicals into the water. According to the FDA, the levels are too low to pose a health risk, but it’s best to store bottled water at room temperature when possible.
To stay prepared, keep a reusable water bottle in your bag instead of leaving bottled water in the car.
Can You Drink Too Much Water?
While dehydration is a common concern, overhydration can also occur. Drinking excessive amounts of water in a short time can dilute electrolytes, leading to symptoms like nausea, headaches, cramps, and confusion.
Most people are at greater risk for dehydration, but if you’re experiencing symptoms of overhydration, consult a doctor.
Water: The Best Choice for Hydration
With so many drink options available, water remains the healthiest choice. Drinking the right amount for your body and activity level supports overall well-being.
Try adding fresh mint, cucumber slices, or lemon wedges to your water for a refreshing twist. Staying hydrated has never been easier!
