Water is essential to life. It helps us feel energetic, think clearly and regulate our body temperature. Water and fibre are both necessary to keep our bowels working well. And medications work more effectively when we drink enough water; in the blood, it’s the “roadway” to get medicines to where they do their work.   

Most of the work our bodies do – producing energy, transporting oxygen and other nutrients to cells, building cell membranes and new tissue – is done in water. When the levels get low we start to feel tired, confused, hot, flushed or nauseated. These are signs of dehydration.   

We get water by drinking fluids and eating foods that contain water. Fluids that will quench our thirst and provide water include:

• water
• vegetable and fruit juices
• milk and milk drinks
• yogurt drinks
• soups
• herbal teas
• decaffeinated coffee and/or tea
  

Foods that are high in water and will help to quench our thirst include:

• Fresh, canned or frozen fruits such as apples, blueberries, grapes, melons, kiwi, nectarines, oranges, peaches, pears, plums, raspberries, strawberries and watermelon.   
• Vegetables such as cucumbers, tomatoes, summer squashes (zucchini) and lettuces.
• Cooked pastas or other dishes such as stews where the food is cooked in fluids that are served as part of the dish.
  

Beverages and foods that contain caffeine or alcohol are not good choices for quenching thirst. The caffeine and alcohol actually cause the body to lose fluids. Caffeine can be found in beverages, foods and other products, including:

• coffee and teas
• cocoa
• soft drinks
• chocolate
• some cough syrups.
  

Include fluids and high water foods at regular meals and snacks to ensure you get enough. Remember to make time for fluids, especially if you’ve been advised to have them either before or after your meal. During hot weather, remember to top up your fluids to replace what you sweat out and prevent dehydration.

Bottoms up!

These easy fruit and milk drinks are a tasty way to add fluids, calcium, vitamin D and other nutrients to your diet. Both recipes make two servings. Each serving has one dairy serving and one vegetable and fruit serving.

• Peach Milkshake
  Combine 2 cups skim or low fat milk, 1 cup mashed fresh ripe peaches (or canned mashed with the juice) and ½ teaspoon lemon juice. Mix well. Beat in a blender or with an egg beater. Serve cold.
• Banana Milkshake
  Mix one medium mashed banana with 2 cups skim or low-fat milk. Beat in a blender or with an egg beater until smooth. Serve cold.
  

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