Stay hydrated year round

Did you know that almost 75% of Canadians are chronically dehydrated? Proper hydration can help you feel and perform your best. Exactly how much fluid you require each day depends on a number of factors, including your gender, age, weight, environment, health and activity level.

According to the Institute of Medicine of the National Academy of Sciences, the average woman requires 11.5 cups of total water per day to stay hydrated, while a man needs up to 16 cups of total water per day. Approximately 80% of your daily fluids should come from beverages.

Staying hydrated is usually a summertime concern—but it turns out that your hydration needs stay the same, even when it's cold outside. To ensure that you're getting the water you need, try incorporating the following tips into your daily habits:

• Eat water-based foods—Add water-based foods, such as lettuce, cucumbers, celery, melons and tomatoes to your meals. It will increase your daily water intake and help your waistline as well.

• Carry a water bottle—Keep a water bottle with you at all times to avoid the first sign of dehydration: feeling thirsty. Opt for a bottle with plant-based materials, such as Dasani PlantBottle packaging, which uses up to 30 per cent plant-based materials and fewer non-renewable resources in its production.

• Eat, drink and be merry—Slow down your mealtimes by drinking a mouthful of your favourite beverage after every bite of food. This will help you reach your required amount of water for the day and can help cut down on calories consumed during each meal.

You can find out your unique hydration needs online at