Skip to main content

Water: We Can't Live Without It!



Water is an essential nutrient and is involved in a variety of body functions, including regulating body temperature, transporting nutrients and oxygen to cells, and carrying waste products out of the body. But how do you know how much is enough - or too much?

Your need for water depends on many factors such as your health, activity level, and climate you live in. Each day, we lose water through our breath, sweat, and urine. When it is hot and humid (which it is definitely not right now!) we need even more. We need to replenish these fluid losses through foods and beverages.

The Adequate Intake (AI) of water recommended by the Institute of Medicine for women (ages 19-30) is about 11 cups/day (2.7 liters/day) and about 15 cups/day (3.7 liters/day) for men (ages 19-30). Although these amounts sounds like a lot, keep in mind that you do not need to consume all of your fluid needs from water alone. Foods, specifically fruits and vegetables, provide about 20% of your water intake - and if you consume milk and juice those beverages count too. Coffee, tea and soda also contribute fluids but if they contain caffeine it may increase urination. And an important note to remember: if you drink vitamin/flavored waters be aware that you may also be taking in extra calories from sugar or sugar-free sweeteners as well as artificial flavors.

If you exercise and you are working up a sweat you should drink extra water. Drink before, during, and after your workout and include an additional 1 ½ - 2 ½ cups for short bouts of exercise.

During a time when you have an illness such as a flu or virus that results in a fever, vomiting, or diarrhea you will be losing more fluid and you need to be sure to drink water or rehydrating beverages (Gatorade or Powerade) to avoid dehydration.

Three easy ways to increase fluid intake throughout the day include:
  • Drinking at least 1 cup of water at each meal
  • Carrying a water bottle with you that can be refilled throughout the day
  • Trying to add a splash of fruit juice for flavor if you don't like plain water.

-------------------

Nutritionist Christine Clark works with Dining Services to provide you with tips and techniques to stay healthy during your time at Northeastern. If you have any further questions about this topic or are looking for more information about any other nutrition or diet topic, such as food allergies or sports nutrition, please contact her at christine.clark2@compass-usa.com.

References:
  1. The Institute of Medicine (IOM) Dietary Reference Intake table for water and electrolytes. Accessed February 15, 2013 http://www.iom.edu/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx
  2. Water: How much should you drink every day? Web article from the Mayo Clinic Accessed February 15, 2013 http://www.mayoclinic.com/health/water/NU00283

Comments

Popular posts from this blog

Eat Right Live Well - December 2014

Fish For Your Heart?

Cutting back on red meat is a common recommendation for both health and sustainability. What’s less clear is what we should replace the meat with. A recent study looked at this and the results may surprise you. If not red meat, what? Red meat appears on many lists of foods to eat less of due mostly to its saturated fat and cholesterol content, and the fact that we tend to eat too much of it. A recent study looked at what we should consider substituting for red meat when we follow the advice to cut back. Of all of the substitutions the study looked at, one stood out as the best choice – fish high in omega-3s. The fatty fish showed more benefits for heart health than poultry, unprocessed meat and even lean fish. Is fish safe to eat? Fish, especially the kind that gives us omega-3s, has long been considered a healthy choice. Warnings related to contamination by mercury and other toxins has left many people wondering if fish is safe to eat. For most people, the benefits of eating fish far ...

National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...