Fluids are an essential part of a healthy diet. Men should aim to have 3.7 liters (15 cups) of fluids every day. Women should aim to have 2.7 liters (11 cups) of fluids every day. If you are physically active you will need to drink even more. Fluids can come from water, milk, juice, soups, and other beverages. Water is a great choice if you don’t want to add extra calories, sugar or salt to your diet.
Choose fluids low in fat and low in sugar:
| GREAT CHOICES | GOOD CHOICES | CHOOSE RARELY |
| Tap, filtered, or mineral water
Unsweetened green tea without added creamers Unsweetened filtered black coffee Homemade broth and vegetable-based soups Legume-based soups Shakes made with low fat milk, yogurt and fruit Non-alcoholic beer and wine |
Sparkling/ tonic water and soft drinks without added sugars or salt
Unsweetened black, white and oolong teas without added creamers Unsweetened herbal teas without added creamers Unsweetened filtered coffee with 1%milk Broth-based commercial soups Shakes made with regular milk/ yogurt/ice cream Unsweetened fruit juices Unsweetened vegetable juices |
Sparkling/ tonic water with added sugars or salt
Regular soft drinks Sweetened teas with or without added creamers Sweetened unfiltered coffee with or without added creamers Energy drinks with added sugars Sports drinks with added salt Beverages made with egg yolk/whole milk/coconut oil or palm oil Fruit drinks and sweetened fruit juices Sweet mocktails or cocktails with coconut milk Cream-based soups Full-fat milk-based beverages Alcoholic beverages (beer, wine, liquor) |
Alcohol
Avoid alcoholic beverages, as any kind of alcohol can raise triglyceride levels and blood pressure.
If you have diabetes, elevated triglycerides, or are trying to lose weight, you should avoid alcohol. If you would like to learn more about the risks associated with alcohol consumption, please visit the following link: https://www.ccsa.ca/sites/default/files/2023-02/CCSA-CGAH-Drinking-Less-is-Better-Alcohol-and-Youth-Poster-2023-en.pdf