Choose Healthy Drinks

Healthy Eating Starts Here

Your body needs fluids to digest food, cool down, and move nutrients and waste. Drinks are the largest source of fluids.

Fluid needs depend on age, body size, and activity level. Most adults need 9 to 12 cups of fluid per day. Fluid amounts for children and youth vary by age. To learn more, see Drinks for Children and Youth: Ages 2-18.

Quick Reference

Tips for Choosing Healthy Drinks

  • Drink water throughout the day.
  • Choose plain milk or unsweetened fortified plant-based beverages.
  • If choosing other drinks, look for those with little to no added sodium, sugars, or saturated fat.

Drinks to Limit

Drinks containing sugar and fat are often higher in calories. Using these drinks can contribute to weight gain. Limit your intake of these drinks to help you manage weight and reduce the risk of type 2 diabetes and heart disease.

  • Limit sugary drinks such as fruit flavoured drinks, soft drinks, sports drinks, energy drinks, sweetened hot or cold drinks, and alcohol.
  • Be aware of caffeine in drinks like tea, colas, coffee and energy drinks. Too much caffeine can cause trouble sleeping, faster heart rate, and feeling anxious.