Q&As

Beverages & Hydration

How much fluid do I need to drink daily?

The National Academy of Sciences (IOM) has specific recommendations for total fluid intake — which includes drinking water as well as the fluid obtained from all foods and beverages. According to the IOM, adult men and women should drink 11-16 cups of total fluids a day, while children and adolescents need to drink slightly less, about 9-14 cups per day. However, active individuals and the elderly may have special needs and should drink more fluids than the above guidelines.

What beverages are good choices for hydration purposes?

All beverages can help hydrate the body and help contribute to good health and wellness. The beverage industry offers many different beverage choices for consumers, such as bottled water, teas, fruit juices, sports drinks, soft drinks and dairy-based beverage options. According to the Institute of Medicine, all beverages, including those with caffeine, provide hydration.

How can I stay hydrated througout the day?

Generally, people get enough fluids from the foods and beverages they normally consume every day by letting thirst be their guide. However, the following are some tips to help you meet your hydration needs:

Have a beverage with every meal and snack.
Choose beverages you like to drink. Studies show children and adults can consume about 45 percent to 50 percent more liquid when the beverage is flavored.
Eat plenty of fruits and vegetables, which tend to have a high water content.
Keep beverages at moderate temperature - neither hot nor cold - as they tend to be consumed more.
Follow the American College of Sports Medicine recommendations for fluid intake before, during and after physical activity.
Select beverages that meet your activity level and lifestyle. All beverages can be part of a healthy, balanced lifestyle. However, the beverage industry has many low- and no-calorie beverage options for consumers looking to reduce calories.

Do all beverages hydrate?

Yes. While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. In fact, a 2004 report on water needs by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.