More on drinking and the water chart

The right amount of water.

The body's mechanisms, for thirst, work well, to a point. When you are well-hydrated, your sense of thirst is sufficient, if everything is working right. However, suppose you become dehydrated (e.g., exercise, hot climate, fever). When you have lost, about 2-3% of your body weight as water (about 3-5 pounds for a 150 lb person), your thirst mechanisms sort of lag behind. You get into fluid deficit quickly.

The rule of 8-glasses is safe for adults, who are otherwise healthy and not doing strenuous exercise. For people with kidney problems, or problems with edema (fluid retention), these numbers may be all wrong.

Not only do you get fluids from drinks (including coffee, cola, water, juices...yes, even soft drinks), but also from many foods you eat. Many fruits and vegetables contain a fair amount of water. Foods with liquid (e.g., soups) help, too.

Actually, most foods, even sugar and stale, and dry bread contain a bit of water. Of course, there's nothing wrong with the old stand-by, water, right from the tap.

Water in foods.

The most effective way to meet water requirements is with plain water. Beverages which are > 90% water by volume are good, also. Water is obtained from solid foods having a high water content, such as fruits and vegetables. Grains, meat products, and other low moisture foods do not contribute significantly to water intake.

Here is a table of food and beverage sources, by water percentage.

91-100% WATER	80-90% WATER	70-79% WATER	<69% WATER
Water, any type Milk Coffee Soup Sports drink Watermelon Strawberries Broccoli Lettuce Tomato	Soda Fruit juices Non-carbonated fruit drinks Cantaloupe Orange Apple Pear Grapes Peach Gelatin	Peas Frozen yogurt Popsicle Banana Some fish Eggs Casseroles	Potatoes Bread Pasta Rice Beef Poultry Nuts Baked goods Crackers Chips

The average, sedentary person loses about 2 to 2.5 liters (1/2 - 2/3 of a gallon) daily. Athletes, and active people, lose far more.

Some news stories claim people don't have to drink water. Fluid is found in other foods, such as fruits, vegetables and cereals.

Unfortunately, the average American typically consumes two servings, or less, of fruits and vegetables daily. Most eat meats and breads. These contain little fluid. If the typical American depended on food for fluids, they would be dehydrated.

More on drinking and the water chart

The right amount of water.

Water in foods.

Other links.