L I VE
M.S., RD, CSSD, CSOWM,
FAND – DIRECTOR,
EDUCATION AND TRAINING
* It functions to keep our body temperature regulated and contributes to the maintenance of normal physical and cognitive function.
IMPORTANT FACTS ABOUT WATER
Most people need between 8 and
12 cups of fluid a day (about 2-3 litres).
Needs vary, of course, depending
on your age, your gender and how
active you are. But in general for every
50 pounds of body weight, you need
about a quart of water every day (or
about a litre for every 25 kg of body
weight). For most people that falls
within the often-cited suggestion that
we take in at least 8 glasses a day.
DO YOU KNOW
Around 60-70% of the
human body is composed of
water, so it’s fair to say that
water is vital for survival. It
functions to keep our body
takes part in digestion and
excretion, contributes to
cognitive functions* and
just to name a few!
Drinking fluids with meals is fine: water won’t dilute
digestive juices or impair your digestion in any way. It
doesn’t really matter when you take in water, as long as
you get what you need over the course of the day.
Fruits and veggies
can provide 20%
or more of your
Watery foods can
go a long way
your fluid needs. If
your meals include
plenty of fruits and
you drink fluids
with meals, you’re
your water needs.
There are nearly
3 cups of water in a
meal that includes
a salad, some
broccoli, brown rice
for dessert. On the
other hand, too
many people eat
a ‘dry’ diet that’s
heavy on processed
foods—a meal of
and a bag of chips
contain less than
half a cup of fluid.
The temperature of your water doesn’t really matter. In
terms of hydration, it doesn’t matter if liquids are warm,
cool or cold. They’ll all hydrate you equally, although
temperature will affect the rate at which you consume
them. Some people think that ice cold water will help
you lose weight—the idea being that you’ll burn calories
bringing the fluid to body temperature. In theory you
could, but the amount of calories you’d use up is so
tiny that it’s nearly insignificant. And you’d also have the
‘brain freeze’ to deal with.
DID YOU KNOW?
Studies have shown as little as 1% dehydration can cause
major changes in body temperature, while 2% dehydration
will drop your performance levels significantly!**
** EFSA Journal 2011;9(4):2075