Those trying to manage their weight may have heard how drinking water benefits the metabolism. However, dieters who find drinking water unbearable, perhaps because of taste, scheduling, or personal preference, may need added incentive. Are there other benefits to drinking water? The answer is a resounding yes. For non-water drinkers, fed up with hearing they need to drink eight glasses of water per day, the good news is that some foods have significant high water content and some beverages, not purely water, count too.
Why is Water Drinking Important?
The only element more important for sustaining life than water is air. The wonders of water are numerous; for example, providing liquid solvency for internal chemical reactions, circulating nutrients around the body, regulating body temperature, and joint lubrication. Inadequate water intake can result in dehydration, which may lead to abnormalities in metabolism and other functions, such as gastro-intestinal circulation. Chronic or severe dehydration can affect the body’s vital functions.
When taking medications, it is especially important to maintain or increase water drinking, along with such nutrients as potassium and sodium. Some drugs, such as antidepressants and corticosteroids, affect the balance of fluid and minerals in the body’s cells; if you are taking such medications, be sure to discuss with your doctor.
How Much Water to Drink
The Food and Nutrition Board, Institute of Medicine has established dietary reference intakes for water and other nutrients. Their latest report “did not specify exact requirements for water, but set general recommendations for women at approximately 2.7 liters (91 ounces) of total water -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water.”
Those who don't like water are probably thinking, "But 91 oz is over 11 cups of water!" Note that about 20% of total water intake comes from food, so the liquid recommendation would be reduced to 74 oz for women and 101 oz. for men. Still seems overwhelming? Here’s the good news: The Food and Nutrition Board includes caffeinated beverages in the recommended water intake. According to Staci Nix’ 2009 Edition of “Williams’ Basic Nutrition & Diet Therapy,” “though coffee has typically been considered a diuretic, recent studies evaluating hydration status in individuals consuming caffeinated and noncaffeinated beverages did not differ, indicating that caffeine did not negatively affect total water balance when consumed in moderation.” Most experts seem to agree that about three cups of coffee per day would be considered moderate.
A word of caution about drinking too much plain water though – if you are involved in prolonged activity in hot weather and only drink water, with no salt intake, you may become very ill. Athletes manage this problem with sports drinks which contain sodium.
Water in Food
Nix’ text lists the following common American foods, which contain water content in excess of 85%. If you have been avoiding iceberg lettuce because romaine is said to be more nutritious, read on…
- apple (raw) – 86%
- apricot (raw) – 86%
- pineapple (raw) – 86%
- orange (raw) – 87%
- carrots (raw) – 88%
- broccoli (cooked) – 89%
- peach (raw) – 89%
- cantaloupe (raw) – 90%
- pickle – 92%
- squash – 94%
- iceberg lettuce – 96%
Be a Good Water Drinking Role Model
The wonders of water are not just for adults, so by drinking water, you are setting a good example for your children and grandchildren too. Water is a much healthier choice than soda; even juice can pack on the calories. Feel free to offer the little water drinkers some pretzels or salty peanuts though, to be sure they get their sodium intake with all that water.
Spring is almost here – get your water containers ready!
References:
Nix, Staci. Williams’ Basic Nutrition & Diet Therapy: Mosby Elsevier, 2009.
Food and Nutrition Board, Institute of Medicine
Gail Kaufman - Gail has a B.B.A. and is currently a Mobility Consultant for a global relocation company.
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