Faculty of Allied Health Sciences > Nutrition and Food Engineering

Water: Meeting Your Daily Fluid Needs

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To help you stay hydrated during prolonged physical activity or when it is hot outside:

    Drink fluid while doing the activity.
    Drink several glasses of water or other fluid after the physical activity is completed.

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration.

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Tips for Increasing Your Fluid Intake by Drinking More Water

Little boy drinking water from fountainUnder normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:

    Carry a water bottle for easy access when you are at work or running errands.
    Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
    Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
    Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
    Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

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Do sugar-sweetened beverages count?

rethink your drinkAlthough beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.

nfe fouzia:
Examples of beverages with added sugars:

    Fruit drinks.
    Some sports drinks.
    Soft drinks and sodas (non-diet).

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Sources

U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Water in Diet.

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