Hydration and healthier beverages

Water is very important to our bodies, but just how important is it? Water makes up over 50% of an adult’s body and it plays an important role in your body’s function.Most of us know that we need to stay hydrated, but not all beverages are created equal.¹

Download Hydration Health Tips flier (pdf)

Water facts

Here are a few facts to know about water.²

80% of people’s water intake comes from drinking water.
20% of people’s water intake comes from food.

Why do we need water?

Drinking water is important to your health.³

Water helps the body keep your temperature normal
Water rids the body of waste
Water protects the spinal cord

How much fluid should I drink?

You can track your daily fluid intake using this guidance.⁴

Women should drink about 11.5 cups of fluid or 92 ounces daily.
Men should drink about 15.5 cups of fluid or 124 ounces daily.

Signs of dehydration

Watch for these signs that may mean you're dehydrated.⁵

Thirst
Dry, cool skin
Dry or sticky mouth
Headache
Muscle cramps
Dark yellow urine or not urinating much

Preventing dehydration

A few simple steps may help you stay on track with your water intake.⁵

Fill that water bottle — don’t rely on beverages with caffeine or alcohol for hydration.
Take extra care in the heat — increase fluid intake in hot weather.
Change it up — add some fruit to your water for variety.

Check the label for hidden sweeteners

Many beverages include sweeteners that go by several different names.⁶ In order to know if you are drinking a sugar-sweetened beverage, be on the lookout for these ingredients:

High fructose corn syrup
Fructose
Fruit juice concentrates
Honey
Sugar
Syrup
Corn syrup
Sucrose
Dextrose

Fun ways to flavor your water

Make a splash with your water — it's easy!

No recipe to follow — quantities of fruit and other flavorings can vary based on taste and what you have on hand.
Mix and match — whether it’s a full pitcher or just a glass. Get creative and enjoy!