Nutrition 101: Water
Water tends to be an essential nutrient that most people forget about. As adults, the body is made up of about 60% water; that’s a lot! Read on to learn why water is so important and how much we should be drinking each day, plus my favorite options for making your water taste better if it isn’t your favorite go-to beverage.
Why is water important?
Water does so many things in the body. Just a few of its important functions include:
Body temperature regulation
Keeping eye, nose, and mouth tissue moist
Organ and tissue protection
Transportation of nutrients and oxygen to cells throughout the body
Joint lubrication
Flushing of waste from the body
Dehydration
Not getting enough water can lead to:
Heat exhaustion or heat stroke, which can occur with exercise or vigorous activity in hot temperatures without adequate fluid intake
Urinary tract infections or kidney stones
Seizures caused by electrolyte imbalance - this is why Gatorade and other sports drinks contain sodium and potassium
Hypovolemic shock, which occurs when low blood volume leads to low blood pressure and oxygen cannot move as efficiently throughout the body
Infants, children, older adults, and those with chronic illness are more susceptible to the above conditions.
How much water do I need?
How much water you need varies based on your age, gender, and activity level. The U.S National Academies of Sciences, Engineering, and Medicine recommend:
15.5 cups (~1 gallon or 3.7 liters) daily for men
11.5 cups (~0.75 gallons or 2.7 liters) daily for women
Keep in mind, however, that these recommendations also include fluid intake from food. It is estimated that about 20% of our daily fluid intake comes from food, meaning men need about 12.5 cups of water daily and women need about 9.5 cups of water daily.
Best food sources of water
Fruits and vegetables are a great source of water. A great example is watermelon, which can be up to 92% water! Other great options include:
Cucumber
Cantaloupe
Peach
Orange
Lettuce
Celery
Don’t forget foods other than fruits and vegetables that contain water as well, such as milk, tea, soup, and broth.
What if I don’t like water?
If you think water doesn’t taste great on its own then you’re not alone. Rather than drinking juice, soda, or other beverages high in sugar, try infusing water with herbs, citrus, or other fruits. Using a pitcher or water bottle is a great way to give your water flavor without adding a ton of sugar. Some of my favorite additions to water include:
Orange, lemon, or lime juice
Strawberries, blackberries, or other berries
Watermelon
Cucumber
Fresh basil or mint leaves
Without water, our bodies wouldn’t be able to function. If these goals for water intake seem a bit out of reach, try starting slowly to increase your intake. Often just adding a bit of flavor to your water can make it much more exciting and easy to drink enough. I’d love to hear in the comments section below your favorite healthy additions to water!
