The amount of fluid you need will depend on your age, gender and level of physical activity. For individuals 19 or older the recommendation is to aim for 9 cups (2,250 mL) for women and 12 cups (3,000 mL) of fluid for men per day. Additional amounts of fluid are needed especially when engaging in physical activity to prevent dehydration and replenish the fluid your body has lost due to sweating.
Consuming fluids doesn’t mean only drinking water; fluids can come from both the food and beverages you enjoy including milk, broth or soups, coffee and tea. If the amount of water you consume is low because you dislike the lack of taste, there are several easy ways you can improve this. For example, add flavourful ingredients such as lemon or berries. Why not add a cinnamon stick, create a mojito-like beverage by adding mint, or get creative by making your own flavoured ice cubes with fruit or a splash of juice? Next time you reach for a can of pop, consider choosing water instead. This small change will be a step in the right direction toward a healthier diet.
6 WAYS TO INFUSE YOUR WATER WITH FRUIT:
1. Strawberry, Lemon & Basil
2. Orange & Blueberry
3. Watermelon & Mint
4. Citrus & Cucumber
5. Strawberry, Lime & Cucumber
6. Citrus & Cilantro
Resources:
http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Water/Why-is-water-so-important-for-my-body—Know-when-.aspx
https://www.eatrightontario.ca/en/Articles/Water/Facts-on-Fluids-How-to-stay-hydrated.aspx
http://www.dietitians.ca/Your-Health/Nutrition-Month/Campaign-Plans.aspx