Water
Water should be your primary beverage!
It’s the principal chemical component of the body, making up ∼60% of body weight.
Water is necessary for normal cellular metabolism as well as elimination of wastes through urination, perspiration, and bowel movements and has a role in temperature maintenance and lubrication of joints.[1]
Most healthy people meet their daily hydration needs by using thirst as a guide. Although there are no exact requirements[2], daily total water requirements that include fluids from water, other beverages, and food, increase with age:
- from early infancy (∼6 L or 20 oz)
- through childhood (∼7 L or 57 oz) and
- general daily recommendations for healthy women ∼7 L (91 oz)
- general daily recommendations for healthy men ∼7 L (125 oz)
of total water.
Factors that influence water needs include:
- exercise,
- environment,
- overall health [2].
Additional fluid is needed with the loss of sweat that comes with exercise and hot or humid weather. Fluid loss may also occur with a fever, vomiting or diarrhea, or certain medical conditions.
For older adults over the age of 65 y[3], relying solely on thirst may not be sufficient to maintain hydration status. Many factors may influence fluid intake, including cognitive ability, medication, and incontinence[4]. Poor fluid status and dehydration can also alter medication function and effectiveness.
Water consumption allows for the delivery of fluid without calories and provides little nutrient value, with the possible exception of fluoride. Drinking water is a major source of dietary fluoride in the United States.
Approximately 74% of the US population receives water with sufficient fluoride for the prevention of dental caries[5]. Most bottled waters contain suboptimal concentrations of fluoride, although this can vary[6].
Tap water may contribute to total calcium, magnesium, and sodium intakes. [7]
References
[1] Mario G Ferruzzi, Jirayu Tanprasertsuk, Penny Kris-Etherton, Connie M Weaver, and Elizabeth J Johnson: Perspective: The Role of Beverages as a Source of Nutrients and Phytonutrients,
[2] Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board. Water. In: Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. Washington (DC): National Academies Press (US); 2005. p. 73–185. [Google Scholar]
[3] Kenney WL, Chiu P. Influence of age on thirst and fluid intake. Med Sci Sports Exerc. 2001;33:1524–32. [PubMed] [Google Scholar]
[4] Bernstein M. Nutritional needs of the older adult. Phys Med Rehabil Clin N Am. 2017;28:747–66. [PubMed] [Google Scholar]
[5] Cutrufelli R, Pehrsson P, Haytowitz D, Patterson K, Holden J. USDA national fluoride database of selected beverages and foods, release 2. [Internet] Beltsville, MD: Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, USDA; 2005; [cited 19 November, 2018]. Available from: http://www.ars.usda.gov. [Google Scholar]
[6] Cutrufelli R, Pehrsson P, Haytowitz D, Patterson K, Holden J. USDA national fluoride database of selected beverages and foods, release 2. [Internet] Beltsville, MD: Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, USDA; 2005; [cited 19 November, 2018]. Available from: http://www.ars.usda.gov. [Google Scholar]
[7] Azoulay A, Garzon P, Eisenberg MJ. Comparison of the mineral content of tap water and bottled waters. J Gen Intern Med. 2001;16:168–75. [PMC free article] [PubMed] [Google Scholar]