The human body is made up of 50-70% water, so replenishing your body’s water supply is crucial for adequate blood supply, energy and proper body functions. On average, your body loses about 10 cups of water everyday, so you should always make sure you’re drinking enough water to stay hydrated, especially during physical activity. Try to drink at least 8-12 glasses of water daily. Remember that your body’s supply can be replenished in more ways than just drinking a glass of water - it's found in all fluids: juice, tea, soup and even coffee counts, so drink up!
How do I drink enough water?
- Drink before you feel thirsty! It’s especially important to drink water before, during and after physical activity.
- Anytime you walk past a water fountain, take a drink.
- Carry a bottle of water with you as you commute, work or run errands.
- Keep a cup of water on your desk.
- Eat solid foods that supply a surprising amount of water, like lettuce, grapefruit, and yogurt. Other great sources of water are:
- Watermelon (92% water)
- Broccoli (91% water)
- Milk (89% water)
- Orange Juice (88% water)
- Carrot (87% water)
- Apple (84% water)
Source: American Dietetic Association
You Are What You Drink...
|
Drink |
Ounces |
Calories |
Tsp Sugar |
|
Coca-Cola® |
20 |
250 |
17 |
|
POWERADE
(fruit punch) |
20 |
175 |
9.4 |
|
SunnyD
(smooth orange) |
18.5 |
325 |
18.8 |
|
Water |
20 |
0 |
0 |
For Children
So how important is water in a child’s diet? More often than not, water is the forgotten nutrient. When we think in terms of nutritional needs we tend to think about calories, protein, fat, vitamins and minerals. 
But what about water or any other fluid for that matter? Adequate fluid intake is crucial in maintaining hydration status. Water, juice, or any other fluid that does not contain caffeine or alcohol can be used to maintain hydration. Water is often recommended over juice due to the high sugar content in juices. Too much juice may result in diarrhea, abdominal pain, bloating or increased dental cavities.
Fluid requirements are better estimated by weight than age, to take into account the possibility of an underweight or overweight child. The table below shows the baseline requirements for a normal healthy child. It is important to note fluid requirements are higher with increased losses (i.e. fever, diarrhea, vomiting, sweating, etc.). Fluid restrictions may be required in some medical cases and those children should be carefully monitored by their physician. It is important, however, to maximize fluid intake within this restriction.
How much water does a child need?
| Weight (lbs) |
Water/Fluid Need (oz) |
|
30 |
40 |
|
55 |
53 |
|
85 |
63 |
|
100 |
68 |
Source: American Academy of Pediatrics