Water - How much do you need?
by Dana Denis, MSPH., RD (topic expert: nutrition)

WATER is the nutrient you need the most for survival.
Every part of your body needs water to function properly.
But how much do you need?
Does it have to be water?
Bottled vs. tap?
What about all the "designer" waters out there?
How do you choose?

Water is one of the simplest nutrients our body needs, yet one of the most confusing when you need to chose the best way to meet that need.

In February 2004, the Institute of Medicine, Food and Nutrition Board released its report on recommendations for water consumption. It was recommended that most women need approximately 2.7 liters (11.4 cups) and men 3.7 liters (15.6 cups) per day.

Does this have to be water? No. It was also determined that all fluids count toward hydration. Not only that, but many foods count toward hydration as well. It is estimated that we receive 80% of our fluids from the liquids we drink, but another 20% from the foods we eat. Many foods have a high water content, like fruits and vegetables, yogurt and dairy products, see the sample list below.

From American Dietetic Association Website, Eat Your Water, January 23, 2007

There are many variables that will affect the amount of water your body needs like your activity level and your environment, especially climate and altitude. Although most healthy people can meet their daily fluid needs by drinking when they are thirsty, it is important to stay hydrated.

Signs of dehydration are a dry mouth or dark urine. You do not have to wait until you are thirsty to drink water. But, you must also be careful not to overload your body with fluids as that can dilute the sodium in your blood. This happens primarily with athletes trying to stay hydrated during long exercise events.

Do caffeinated beverages, like coffee, tea and soda count toward hydration? Yes. Even though caffeine is a diuretic, it has been shown to lose much of this effect with regular caffeine consumption. As a result, there is no net loss of body water. Therefore, these beverages can contribute toward fluid needs.

Bottled vs. tap? Bottled water in not necessarily safer or healthier than tap water. Both are regulated for safety: bottled water by the FDA and tap water by the EPA. Bottled water has received criticism lately for its negative impact on the environment due to its packaging and the disposal of all the individual bottles. Bottled water is more costly but it is often just tap water that has undergone another filtering process. Bottled water is also not fluoridated, which can be a concern for children and teens. If you like the taste of bottled water better, you can also try adding lemon, lime or other flavorings to tap water. The positive result of bottled water is that it has increased consumption of water in place of sodas and high calorie beverages.

Does my water need nutrients added? Today you can find water and beverages that are enhanced with vitamins, acai, ginko biloba, ginger, guarana, caffeine, green tea, and a host of other ingredients, accompanied by many health claims. This can be a concern when it leads to a false sense of a healthy choice. Most of the fortified waters and beverages also contain added sugar and calories at a time when obesity is one of the major health concerns in our country. Some have added caffeine at levels above an average cup of coffee or soda. Are these added "nutrients" already available to you by eating a healthy, balanced diet? They definitely come at a significantly higher price at the cash register when added to your "filtered" water beverage. Read the labels: sugar is typically the second ingredient after water, how many calories in a serving, how many servings in the bottle or can, is there caffeine added, are the levels of nutrients added beneficial to me, and can I get the same thing in my diet or my daily multivitamin?

Exercise and hydration: Exercise will increase your fluid needs and your performance improves when you stay hydrated. It is recommended you drink 1 to 2 cups of water prior to exercising. If it is a prolonged activity, drink 6-12 oz every 15 to 20 minutes during the event. Be sure to drink after exercise. If you are unsure how much, weigh yourself before and after and drink 2 to 3 cups for every pound of weight lost during exercise. If you are going to be exercising vigorously for more than one hour, it is beneficial to have a beverage with some carbohydrate (sugar) and electrolytes (sodium and potassium) to replace what is lost through exercise and sweat.

Having trouble drinking the recommended amount of water? Here are some final tips to help you increase your water intake.

• Drink a glass of water as soon as you get up in the morning, before anything else.
• Fill a large container with water and drink it throughout the day.
• Try adding lemon or lime to water to improve flavor and increase consumption.
• Keep a glass or bottle of water at your desk, in your car, or with you on errands.
• When you pass a water fountain, stop and take a drink.
• Drink water with your meals.
• Eat foods that have a high water content.
• When at social events, have a glass or bottle of water between cocktails.

Drink up!