MSU Extension Extension Recipes

Water is essential for life. It makes up about 60% of a person’s total body weight and plays a key role in nearly every process in the body. Every cell, organ, and joint depend on water to work properly. Water helps regulate body temperature through sweat, supports digestion by moving food through the intestines, and acts as a solvent and transporter of nutrients and waste.

Without enough water, the body becomes dehydrated. Mild dehydration can cause thirst, fatigue, and lightheadedness. More serious dehydration may lead to a rapid heartbeat, confusion,and even fainting, symptoms that require medical intervention. Not drinking enough water over time may also raise the risk of long-term health problems and early death. Those at greater risk of becoming dehydrated are older adults (due to a reduced sensation of thirst that can occur with age), infants and young children, those who work or exercise outdoors in hot weather and those who sweat or urinate more often due to chronic illness or the effects of medication.

Getting Water from Food

While plain water and other beverages are a primary way to stay hydrated, many foods also contain water. Fruits, vegetables and soups are good sources and can contribute to overall fluid intake. Water-rich foods include cucumber, tomato, watermelon, cantaloupe, grapefruit, peaches and oranges.

How Much Water is Enough?

The amount of water needed daily depends on many factors, including age, sex, activity level and whether someone is pregnant or breastfeeding. More water is needed when lost through sweating, fever, vomiting or diarrhea.

Major health organizations vary in their recommendations for daily drinking water intake. The National Academies of Sciences, Engineering, and Medicine offers a calculator to determine individual Dietary Reference Intakes (DRIs) for common nutrients, including water. Note that this reference includes all sources of water, including drinking water, beverages and the moisture in foods. The National Institutes of Health provides a general recommendation that women drink 9 cups of fluids daily, while men drink 13 cups of fluid daily. The Centers for Disease Control and Prevention reports that for plain drinking water alone, on average U.S. adults consume about 5.5 cups daily, while children and teens drink around 2.9 cups.

What is a Healthy Beverage Choice?

According to the Dietary Guidelines for Americans, plain drinking water is the best choice for hydration. It is calorie-free, affordable, and available. Other good choices are calorie-free beverages like plain coffee and tea, flavored and/or sparkling water, and beverages that also provide other beneficial nutrients, such as fat-free and low-fat milk and 100% juice.

Beverages with added sugars, such as soda, sweetened teas or coffees, fruit drinks and sports or energy drinks, should be limited. Getting more than 10% of daily calories from added sugars can make it harder to achieve a healthy dietary pattern and stay within calorie limits.

Low- or no-calorie sweetened drinks that use sugar alternatives may help reduce calorie intake, but research is still unclear on whether they are helpful for long-term weight management. These drinks should be used with caution.

Tips to Stay Hydrated

The National Institutes of Health make these suggestions to help get enough water throughout the day:

• Drink beverages with meals, when you feel thirsty, and before, during and after exercise.
• Choose water, other low-calorie beverages such as plain coffee or tea, or sparkling or flavored waters.
• Carry and refill a bottle of water as needed during the day.
• Drink extra fluids during hot weather or when you are sick.