May 25, 2006
The Truth About Water Consumption
Dr. Tabor:
I’ve always heard that I should drink eight 8-oz glasses of water a day, but for some reason I have a hard time reaching this daily goal. Do you have any advice? —Vikki S., Montana
Dear Vikki:
Good question! Water is needed for every bodily function, and it constitutes about 70 percent of your body weight. Conventional wisdom has advised us to drink at least eight glasses of water a day, but this isn’t entirely true. To start, we all have different water requirements, based on varying factors in our lives. The average male should intake about 13 cups-worth of water a day, and women should aim for closer to 9 cups.
Many people don’t realize that drinking water isn’t our only source of hydration—foods and other beverages count toward our water intake, too. And contrary to popular belief, we do not need to consume extra water to make up for moderate consumption of coffee or other caffeinated beverages.
Influences on water requirements:
- Physical activity—replenish fluids lost through sweating
- Illness—fluid excretion often increases, requiring your intake to increase as well
- Climate—hot, humid weather promotes sweating, as well as cold climates when we may be transferring between extreme temperature changes from inside to outside
- Pregnancy/nursing
Juices, milk, and coffee DO contribute water content to our bodies. Foods also hold varying water amounts. Here are some examples of the water content we receive from various foods and beverages*:
1 cup of water = 236 ml of water
1 cup of 1% milk = 219 ml of water
1 cup marinara sauce = 206 ml of water
1 cup raw strawberries = 151 ml of water
1 raw apple = 118 ml of water
1 sweet potato, baked in skin = 111 ml of water
1 cup cooked, whole wheat spaghetti = 94 ml of water
1/2 cup chocolate frozen yogurt = 46 ml of water
1 cup raw spinach = 27 ml of water
Drinking water may assist in weight management/weight loss. Some people misinterpret signs of thirst as hunger. If you feel hungry, but have recently eaten, you may want to try drinking some water and waiting a short time to see if the feeling subsides. Also, water has zero calories. You can easily reduce your caloric intake by substituting water for some of the other beverages you typically consume—like sodas and juices—throughout the day.
In good health,
Dr. Tabor
* Source: USDA National Nutrient Database for Standard Reference, Release 16
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