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What are the recommended servings of water per day?

Although the data regarding optimal water intake is unclear, as a guide to ensure adequate hydration under normal circumstances, current recommendation:

• Women: Drink 8 cups (64 oz./approx. 2 liters) per day
• Men: Drink 12 cups (96 oz./approx. 3 liters) per day

The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.

Why should you drink water?

• It is an essential nutrient and makes up more than 60% of adult body weight
• It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
• It aids in body-temperature maintenance
• It is vital to electrolyte balance
• Water contains no calories or fat
• May help with weight loss by acting as a natural appetite suppressant
• Prevents complications from dehydration, such as headache or fatigue
• May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
• May help people who experience recurrent urinary tract infections by increasing their urine flow
• May help reduce cancer risk of the colon, kidneys, bladder

How much water do you need?

The equivalent of 8 cups of water for women and 12 cups of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude.

Fluid requirements increase due to exercise, environmental factors, fever, pregnancy, and other conditions.

Dietary Sources

• Your diet, including the beverages you drink, can provide a large portion of the water your body needs. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages you drink.
• Beverage requirements are met best by consuming plain water. You can also choose herbal or green tea (hot or iced), diluted fruit juice, sparkling water, or add lemon/lime juice to plain water.
• Fruits and vegetables also contain lots of water and are also good sources of vitamins, minerals and fiber. The water content of fruits and vegetables does not count as part of your daily water requirement of 8 glasses for women and 12 for men.

Specific Considerations

Dehydration

Too little water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can make you tired. Signs and symptoms of dehydration include:

• Excessive thirst
• Fatigue
• Headache
• Dry mouth
• Little or no urination
• Muscle weakness
• Dizziness
• Lightheadedness

Drinking Too Much Water

• Drinking too much water is uncommon but may lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood
• Symptoms of water intoxication include nausea, vomiting, fatigue, and confusion
• Check with your doctor or a registered dietitian if you're concerned about drinking too much or too little water

Chlorine and Lead

Chlorine and lead are the two most common contaminants in tap and some bottled water. Although it may serve an important role in a public water supply, chlorine is a strong oxidizing agent and may increase the risk of heart disease and certain cancers. Small amounts of lead may be toxic, especially in infants, children, and pregnant women. The following are some ideas to increase the likelihood that your drinking water is safe:

• Use a quality bottled water
• If bottled water is too expensive for regular use, get into the habit of flushing your kitchen faucet daily by letting water run for about three minutes
• Have tap water tested to see if impurities exist
• State and local health departments often do free tests for bacterial contamination
• To find out about toxic substances, such as lead, arsenic, and high levels of chlorine, use a private testing lab
• A home purifying/filter system can help
• A home water distillation system may produce the purest water.

Ideas to Increase Water Consumption

1. Keep a pitcher of herbal iced tea in the fridge.
2. Add fresh lemon or lime to juice to water.
3. Drink hot herbal tea.
4. We do not recommend drinking sodas because they are void of essential nutrients.
5. We do not recommend drinking juices because they are high in calories and usually lack the fiber of whole fruit.
6. Drink a glass of water with each meal and between each meal.
7. Take water breaks instead of coffee breaks.
8. Substitute sparkling water for alcoholic drinks at social gatherings.
9. Carry water in your car.

References

Dietary Intake for Water, Salt, and Potassium. National Academies web site. Available at: www.nas.edu

Nutrition Fact Sheet: Water. Northwestern University web site. Available at: http://www.feinberg.northwestern.edu/nutrition/factsheets/water.html


Water: How much should you drink every day? CNN web site. Available at: http://www.cnn.com/HEALTH/library/NU/00283.html

What’s the best water filter? Today’s Question. Dr. Weil’s web site. Available at: www.drweil.com

Too much water? Today’s Question. Dr. Weil’s web site. Available at: www.drweil.com

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Disclaimer The information found in this site is not intended to replace the knowledge and professional expertise of your doctor, registered dietician or other licensed medical professional. Consult your physician before doing any changes in your routine based on anything you read in these pages. The information on this site is the best information currently available to the site author and is believed to be reliable. All information is from the center for Disease Control, National Institute of Health, USDA, FDA, ADA, Harvard School of Public Medicine and a host of other unimpeachable sources. If any mistakes are found or if any information is disputed please email webmaster@nutricoach.net

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