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
- How to make water your drink of choice
- 5 ways to add flavour to your water
- Other healthy drink choices
- Drinks to limit
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:
- blackberries + mint
- raspberries + cucumber
- strawberries + fresh basil
- chopped apples + a cinnamon stick
- 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
Plant-based beverages should not be used as the main milk source for a child younger than two years of age. Learn more about healthy drink recommendations for infants and young children.
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.