- At least half of your daily fluid should come from water. For a person who needs 12 cups of fluid a day, that would mean six cups of water. More is fine—up to 100% of your daily beverage needs.
- About one-third (or about three to four cups) can come from unsweetened coffee or tea. If you flavor your coffee or tea with a lot of sugar, cream, or whole milk, then drinking less would help manage weight. If you take a pass on coffee or tea, choose water instead.
- Low-fat milk can make up another 20 percent, or about two 8-ounce glasses. Less is fine, just make sure you get your calcium from another source.
- A small glass (4 ounces) of 100% fruit juice, and no more than 1 to 2 alcoholic drinks for men or no more than 1 for women.
- Ideally, zero "diet" drinks made with artificial sweeteners, but up to 1 to 2 glasses (8 to 16 ounces) a day (this is adapted from the Beverage Guidance Panel's original recommendation of up to 32 ounces per day).
- Ideally, zero drinks sweetened with sugar or high-fructose corn syrup, but up to a maximum of 8 ounces.
For more information on the basics for what to drink check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/
In the the Comments box, post one way you will incorporate more water into your diet.
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