The Importance of Staying Hydrated

Why water?

Canada’s food guide recommends making water your drink of choice. Water hydrates without adding calories, sodium, sugars or saturated fat, unlike many other drinks.

How much should I drink?

You may have heard a single rule such as “eight glasses a day”. Canada’s food guide doesn’t give one number — its message is to replace the water your body loses and make water your usual drink. How much you need depends on things like your size, how active you are, the weather and your health. Food also contributes some water.

If you have a heart, kidney or other medical condition, or have been told to limit fluids, follow your health care provider’s advice.

Tips to drink more water

• Carry a reusable water bottle.
• Keep a jug of water in the fridge or on the table at meals.
• Have water with your meals, and ask for it when eating out.
• Drink water during and after physical activity.
• Add flavour with slices of fruit, cucumber or fresh herbs, or try sparkling water.
• Enjoy it hot or cold — whichever you prefer.

Limit sugary drinks

The food guide suggests limiting sugary drinks such as pop, fruit drinks and sweetened coffee or tea drinks, because they can contain a lot of sugars. Use the Nutrition Facts table to compare drinks and choose ones with little or no added sugars. Understanding nutrition labels.

What about other drinks?

Canada’s food guide also lists alcoholic drinks, some vegetable juices and some higher-fat dairy drinks among the drinks to limit or choose carefully, and suggests comparing labels. When in doubt, water is the simplest choice.

Make it a habit

Pair a glass of water with something you already do each day — waking up, each meal, or arriving home. Track it on our weekly wellness checklist.

References and further reading

1. Health Canada. Make water your drink of choice. Canada’s food guide. www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/make-water-drink-choice.html
2. Health Canada. Healthy eating recommendations. Canada’s food guide. www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations.html
3. Health Canada. How to use food labels to make healthier choices. Canada’s food guide. www.canada.ca/en/health-canada/services/food-guide/eating-support/choosing-food-drinks/how-use-labels-make-healthier-choices.html

Links were checked on 28 October 2026. External sites may change their content.