- Drink eight, 8-ounce glasses of water each day.
- Drink more water when it is very warm or you are more physically active.
- Keep a water bottle handy in the car, at home, work or school.
- Drink water before, during and after physical activity.
- Ages 1-2, drink two cups per day of whole milk.
- Ages 2-8, drink two cups per day of fat-free or low-fat milk.
- Age 9 and older, drink three cups per day of fat-free or low-fat milk.
- Ages 1-6, limit juice to four to six ounces per day.
- Ages 7-18 and adults, limit juice to no more than 1⁄2 the recommended servings of fruit per day.
- Eat whole fruits, fresh, frozen, canned or dried, rather than juices to make sure you get enough fiber.
- Drink smaller portions.
- Drink diet soft drinks or tea sweetened with low-calorie sweeteners.
- Limit sugar-sweetened drinks – sports drinks, Kool-aid®, sodas, etc.
- Avoid energy drinks and caffeine.
- Not recommended for most children.
- Drink limited amounts for prolonged vigorous exercise. Drinking water before, during and after exercise is usually sufficient.