Article Body
Water: Essential for Your Body's Vitality!
Water isn't just a drink—it's a lifeline! Did you know your body is made up of 40-60% water? This essential fluid does so much more than quench your thirst. It helps digest food, delivers nutrients to cells, regulates body temperature, and keeps things moving smoothly to prevent constipation.
To stay hydrated, reach for water, unsweetened tea, low-fat or fat-free milk, and 100% juice. These are great choices to keep you refreshed without unnecessary sugars and calories from sweetened beverages.
But hydration isn't just about what you drink. Many foods are packed with water too! Iceberg lettuce, radishes, celery, watermelon, and broccoli are over 90% water. Even staples like milk, carrots, oranges, apples, and cooked cereals contain about 80% water.
How much water do you need?
While there's no fixed amount of plain water recommended daily, it's advised that children and adults meet their total water needs from both beverages and foods. Here's a quick guide for each day:
|
1-3 years old |
1.3 Liters (5.5 cups) |
|
4-8 years old |
1.7 Liters (7 cups) |
|
9-13 years old |
Male 2.4 Liters (10 cups) Female 2.1 Liters (9 cups) |
|
14-18 years old |
Male 3.3 Liters (14 cups) Female 2.3 Liters (10 cups) |
|
19-70 years old |
Male 3.7 Liters (15.5 cups) Female 2.7 Liters (11.5 cups) |
|
Pregnant |
3 Liters (12.5 cups) |
|
Breastfeeding |
3.8 Liters (16 cups) |
Dehydration…
is serious business. Even a 10% fluid loss can lead to health issues, and 20% could be life-threatening! Watch out for signs like dry lips, decreased urination, dry skin, and no tears.
Need tips to up your water game?
- Always have a water bottle handy
- Keep a pitcher in the fridge
- Serve water with every meal
- Add a burst of flavor with fruits or herbs like mint and citrus slices.
- For kids, make hydration fun with colorful cups and healthy drink choices like water and milk.
Remember, staying hydrated isn't just a habit—it's a healthy choice that keeps you feeling your best!
Source: USDA Infant Feeding & Nutrition – A Guide for Use in WIC & Institute of Medicine-Dietary Reference Intakes for Water