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How to stay hydrated all day long (+our best flavoured waters)

The human body is made up of 60% water! In other words, it is essential to our survival!

Our needs differ slightly from one person to another, but we can still assume that you need to drink an average of 2L of fluid per day for optimal hydration - which corresponds to 8 glasses of 250 ml.

To stay hydrated all day long, here are 5 simple tips to help you do just that!

1: Have your reusable water bottle with you at ALL TIMES.

Your water bottle should be like velcro and stick to you at all times! This makes it easier to drink small amounts more often. If you have trouble remembering to drink water, you can install an app on your phone or smart watch as a reminder. That way, it's easier to build the habit.

Generally, 3 to 5 sips per hour are enough to maintain optimal hydration. Don't forget that you will also be eating water-rich foods during the day!

2: Assess your level of activity.

Your reusable bottle will once again be very handy when engaging in physical activity. As you exercise, you lose more water in the form of sweat. That said, it's still important to choose the right fluid to hydrate when exercising.

• If you workout for less than 60 minutes, water is enough.
• If you workout for more than 60 minutes, it is recommended to drink a beverage containing carbohydrates and electrolytes.

A must read: Water or sports drinks? Making the best choice at the right time.

3: Water, your best friend.

Staying hydrated is more than just drinking water. There is tea, coffee, soup, mineral water, juices, food and much more! Don't forget milk and unsweetened fortified vegetable beverages! They contain nutrients such as calcium, which are necessary for strong bones and healthy teeth!

However, water is and will always be the ideal liquid to quench thirst. It is available everywhere, costs nothing and does not add unnecessary calories.

4 Beware of sweet drinks.

It's important to be weary of popular sweet beverages. They account for 42% of beverage purchases. Fruit juices and soft drinks are, in that order, the main source of sugar in children and youth 9 years and older, as well as adults. High sugar consumption can increase the risk of chronic diseases, excess weight and tooth decay.

5: Change plain water to flavoured water.

Make plain water more attractive by infusing it with fruits, vegetables or herbs depending on your taste.

However, be careful of citrus fruits such as orange, lemon, lime and grapefruit. Because of their acidity, prolonged contact with the teeth can cause erosion of the dental enamel. This could become an even greater health concern than tooth decay because of its irreversible nature!

Being hydrated is a priority! After all, it's simple and easy!