Nothing quenches thirst better than a tall glass of cold water on a hot day. When the sweltering summer months approach, you may be more conscious about drinking enough fluids to prevent dehydration. Staying well hydrated when it's hot is definitely a must; however, hydration is vital to your good health year round.
Why water matters
Water is considered an essential nutrient! It has many important roles, helping to:
- move nutrients and waste through the body
- maintain normal blood pressure]
- protect and cushion joints and organs
- regulate body temperature
- lower the risk of dehydration and heat stroke
Getting enough
The amount of water you need depends on factors such as your age, gender and level of physical activity. Remember that you will need even more fluids to stay hydrated in hot weather and when you're physically active.
Use this chart as a guide to how much water you should aim to have each day. Keep in mind that your total water intake can include fluids found in a variety of foods and beverages. Foods such as vegetables, fruit, and soups and beverages, such as milk and juice as well as drinking water all contribute to your daily water intake:
| Life stage |
Cups per day (approximate amount)1 cup = 250 mL |
| Infants |
| 0-12 Months |
3 |
| Young Children |
| 1-3 years Old |
5 |
| 4-8 years old |
7 |
| Older children |
| 9-13 year old girls |
8 |
| 9-13 year old boys |
10 |
| Women |
| 14-18 year old |
9 |
| 19 years and older |
11 |
| Pregnant |
12 |
| Breastfeeding |
15 |
| Men |
| 14-18 years old |
13 |
| 19 years and older |
15 |
Adapted from: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Macronutrients.
Food and Nutrition Board, Institute of Medicine, National Academies.
How to stay hydrated
Check your thirst - If you are thirsty or have a dry mouth, it is likely that you are not drinking enough water. Aim to re-hydrate with fluids regularly throughout the day. Remember that once you are thirsty, you are already somewhat dehydrated.
Check your urine - If your urine is a dark yellow colour and has a strong odour you may not be getting enough fluids. Urine that is light yellow or clear in colour typically means that you are drinking enough fluids. The amount of urine you produce can also be an indicator of hydration status. If you do not produce much urine throughout the day and it is dark in colour, you likely need more fluids.
Check your mood – Feeling light headed and tired, unable to concentrate or having frequent headaches? These could be a signal that you are dehydrated.
Tips to meet your fluid needs
- Pay attention to your thirst cues and drink regularly throughout the day.
- Choose water to quench your thirst regularly.
- Keep water bottles on hand when you're at work, at school, at play or out and about.
- Enjoy other fluids such as skim, 1% and 2% milk, fortified soy beverages, 100% vegetable or fruit juices and soups to help you meet your fluid needs .
- Give preference to decaffeinated beverages to keep you well hydrated.
- Take sips of water while eating meals and snacks.
- Keep a pitcher full of ice water, with lemon, lime, orange or cucumber slices handy in your fridge at home or at the office.
- Remember to drink more in hot weather and when you are very active.