Water
Essential nutrient every cell, tissue, organ requires to work properly
- Water accounts for 60% of adults body weight
- Body can't store water; needs fresh supply daily
- Drinking water increases your metabolic rate
Health Benefits:
- maintain a normal temperature
- transport nutrients
- protect spinal cord & sensitive issues
- get rid of waste through urine, sweat, feces
Low intake of Water
Symptoms of low Water intake
- Dizziness, light headedness
- Headache
- Fatigue; Sluggishness
- Dry mouth, lips, eyes
- Urinating small amounts; Dark urine
- Thirst; Bad breath
Causes of low Water intake
- Low fluid intake
- Excessive fluid loss from sweat, tears, vomiting, urine, diarrhea, fever
- Kidney failure; Diseases that increase risk
- Some medications
Excess intake of Water
Symptoms of excess intake of Water
- Nausea, vomiting
- Diarrhea
- Headaches
- Seizures, coma
- Neurological symptoms, brain damage
- Symptoms of low sodium levels; muscle weakness, spasms cramps, seizures
At risk for excess Water
- Drinking too much water
- Fluid retention
- Diseases that prevent removal
Water Content in Foods
Foods High in Water
| Food | Serving Size | Water |
|---|---|---|
| Watermelon | 1 wedge | 262 g |
| Coffee | 1 cup | 235.6 g |
| Coconut water | 1 cup | 228 g |
| Soy milk, unsweetened | 1 cup | 226.4 g |
| Vegetable soup, canned, prepared with equal part water | 1 cup | 222.7 g |
| Chicken stock | 1 cup | 221.2 g |
| Orange juice | 1 cup | 219 g |
| Whole milk | 1 cup | 215 g |
| Chocolate almond milk | 1 cup | 212.2 g |
| Oatmeal, cooked | 1 cup | 195.6 g |
| Zucchini | 1 medium | 185.8 g |
| Baked beans, canned, plain | 1 cup | 183 g |
| Red Delicious apple | 1 medium | 181 g |
| Yogurt, plain | 6 oz | 150 g |
| Brown rice, cooked | 1 cup | 142 g |
| Kimchi | 1 cup | 141.5 g |
| Peaches, sliced | 1 cup | 137 g |
| Atlantic cod, cooked | 1 fillet | 136.7 g |
| Red potato, baked | 1 medium | 132.6 g |
| Tilapia, cooked | 6 oz | 121.7 g |
| Pasta sauce, canned | 1 cup | 116 g |
| Ground beef patty, 97% lean, broiled | 6 oz | 115.5 g |
| Greek strawberry yogurt, low fat | 5.3 oz | 114.6 g |
| Couscous, cooked | 1 cup | 114 g |
| Orange | 1 medium | 113.6 g |
| Green beans, cooked | 1 cup | 112 g |
| Ribeye steak, grilled | 6 oz | 105.6 g |
| Chicken breast | 1 unit | 101 g |
| Refried beans, vegetarian, canned | 1 cup | 95 g |
| Cottage cheese | 4 oz | 90.2 g |
Foods Low in Water
| Food | Serving Size | Water |
|---|---|---|
| Peanut butter, creamy | 2 Tbsp | 0.6 g |
| Flax seeds, whole | 1 Tbsp | 0.7 g |
| General Mills Cheerios, Multi-Grain | 1 cup | 0.8 g |
| Saltines | 6 crackers | 1 g |
| Cashews | 1 oz | 1.5 g |
| Sausage, beef, pork, round | 3 slices | 1.8 g |
| Goji berries, dried | 5 Tbsp | 2 g |
| Honey | 1 Tbsp | 3.6 g |
| Raisins | 1 small box | 6.6 g |
| Granola, homemade | 1 cup | 7 g |
| Cream cheese | 1 Tbsp | 7.6 g |
| Prunes | 3 units | 9.3 g |
| Olives | 3 units | 9.6 g |
| Anchovies, canned | 5 units | 10 g |
| Cheddar cheese | 1 slice | 10.3 g |
| Swiss cheese | 1 oz | 10.7 g |
| Whole wheat bread | 1 slice | 10.8 g |
| Italian salad dressing | 1 Tbsp | 12 g |
| American cheese | 1 oz | 12.5 g |
| Ham, oval | 1 slice | 20 g |
| Tuna, light, canned in water | 1 oz | 21 g |
| Watercress, chopped | 1 cup | 32.3 g |
| Egg, raw | 1 large | 38 g |
| Vanilla ice cream | 1 cup | 40.3 g |
| Veggie or soy burger | 1 patty | 42.8 g |
| Cucumber, sliced | 1 cup | 49.5 g |
| T-bone steak, grilled | 3 oz | 51.5 g |
| Turkey, roasted | 3 oz | 54 g |
| Limes | 1 fruit | 59 g |
| Celery | 1 stalk | 61 g |
References
Are There Any Health Benefits to Drinking a Gallon of Water a Day? (2021). Cleveland Clinic. https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
How Much Water You Should Drink Every Day. (2022). Cleveland Clinic. https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
Dehydration. (2023). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9013-dehydration
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Foods Highest in Water. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/water/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Water. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1051
Westbrook, J. (2020). How Much Water Should You Drink, By The Numbers. Eating Well. http://www.eatingwell.com/article/7825445/how-much-water-should-you-drink-by-the-numbers/
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