Water is essential to life – and during the summer, when hot weather and strenuous sporting activities might have you or your kids feeling thirsty, it’s important not to get dehydrated. Here are some best practices.

How much should I drink?
No surprise here – it’s not quite as simple as the old advice to have eight glasses a day. The best amount of water to consume will vary from person to person, based on variables such as body size, health and activity levels. Healthy kids and adults should be drinking anywhere from about 2.5 to 4 litres of water per day.

If you are in a hot, humid environment or doing activities that cause you to lose water – that is, sweat – you should drink more. People who are ill may also need to drink more water than normal. Vomiting and diarrhea also cause your body to lose extra water, so you’ll need to replace that; staying well hydrated also helps your body fight whatever illness you’re suffering.

A note of caution, though – don’t overdo it! Drinking much too much water can cause hyponatremia, which is when your sodium levels get too low and your kidneys can’t cope. Stick to 4 litres a day and you should be ok.

What should I drink?
“For most people, water is the best choice for staying hydrated, even during warm weather,” says  Dr. Rim Zayed, Regional Medical Officer of Health with Nova Scotia Public Health. “Children do not need sports or electrolytes drinks for routine daily activities or children’s recreational play.”

Elite athletes or tradespeople who are working outdoors during extreme heat may consider drinking sports drinks or homemade rehydration drinks alongside their water. People who are ill will benefit from consuming water, broth or rehydration solution (water with added minerals) to help replace fluids.

Coffee, tea and milk all count toward your daily fluid total, along with foods that are high in water content, such as watermelon, cantaloupe and strawberries. Prioritize these options over other drinks, including juices, soda pop and sports drinks, which often include other ingredients, such as added sugar, salt and caffeine. The added sugar can contribute to childhood obesity, type 2 diabetes and dental cavities. Here are six alternatives to consider.

What about energy drinks?
“Energy drinks are not recommended for hydration,” says Dr. Zayed. “They often contain high amounts of caffeine and sugar, along with other stimulants, which can increase heart rate and blood pressure, contribute to dehydration, and affect sleep, concentration and overall well-being.

“Although Health Canada regulates the maximum caffeine content permitted in energy drinks and requires precautionary labelling, these products may still contain caffeine levels that are not appropriate for children, adolescents, pregnant individuals or people sensitive to caffeine. Energy drinks are not recommended for children or adolescents.”

Earlier this year, Dr. Amanda MacDonald Green, president of Doctors Nova Scotia, explained the risks to the CBC.

The upshot? “Young people are particularly sensitive to caffeine. Healthier options such as water are the best way to stay hydrated and energized,” says Dr. Zayed.

What’s the verdict?
When it’s all said and done, H2O is the way to go. If you’re thirsty, a glass of water should always be your first choice. There are lots of ways to make water more appealing – try one today!

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