Prepared by
Diane Linder, EdD, LDN, RD

and
Melissa Brener, MS

Most adult bodies are about 50-75% water. This is equivalent to about 12 gallons of water.

Table of Contents for Water What is Water Functions of Water How Much Water Should You Drink How to Get Enough Water Dehydration Soft Drinks Water Questions and Answers Summary Review questions Back to Nutrition Curriculum Lessons

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How Much Water Should You Drink?

Sedentary adults need nine to 12 cups of water each day, but get at least six to eight to replace daily body water losses. However, some of this water can be obtained from foods because foods are 70-90% water. Individual water needs vary, depending on the activities the person participates in and other factors. Exercisers, especially those who exercise in hot, humid weather, can lose up to a quart of water per hour. They need more water than non-exercisers. Other groups of people with increased fluid needs include:

• Infants.
• Pregnant and lactating women.
• Elderly – The elderly can have a reduced sense of thirst and a reduced ability to conserve body water. Therefore, it is important to encourage water consumption.
• People with diarrhea or vomiting – These illnesses can cause dehydration, so it is important to increase fluid intake during these times.
• People with fever – When body temperatures are elevated, extra fluid is lost and must be replaced.
• Athletes or people doing hard physical labor.
• Air travelers.
• People on high-protein or high-fiber diets – Extra water is needed to help digest and absorb these nutrients.

How to Get Enough Water - Tips to Try

1.  Keep a glass or bottle of water with you during the day so you can sip from it often.  When you travel, bring your water bottle along!

2.  Start some of your meals with soup.  Soup provides plenty of fluid and can also help you curb your appetite if you're trying to lose weight.  Be careful of the sodium levels in canned soups though!  If you are on a low-salt diet, choose soups that are lower in sodium.

3.  Drink more water, milk and juices and fewer soft drinks.

4.  Drink especially when you feel thirsty and even when you don't feel thirsty! When exercising or doing other hard physical labor, drink some water every 15-20 minutes, even if you're not thirsty.

5.  Increase your fluid intake if your diet is high in fiber, protein or salt.