Health News UCAN Use

Hydration
How Much Should You Drink?

The human body is made up of 50 to 75 percent water, or about 10 to 12 gallons, so maintaining your body’s water supply is crucial for proper function. According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your body’s fluid balance, you need to replace it each day. Fluids are provided through the foods and water we consume.

To estimate your fluid needs:
1. Calculate weight in kilograms (weight in pounds divided by 2.2)
2. Use the following to calculate your estimated needs:
• Average healthy adult: 30-35 mL/kg body weight
• Adult 55-75 years: 30 mL/kg body weight

Ex: Weight = 125 lbs = 56.8 kg
56.8 x 30 = 1704 ml
Needs 1704 ml water/day = apprx 7 cups/day = slightly less than 1 quart/day

Tips to make sure you are drinking enough water each day:
• Take a water break instead of a coffee break
• Keep a cup or bottle of water handy at your desk
• Take a drink whenever you walk by a water fountain
• Keep a bottle of water in your backpack or tote bag.
• All caffeine-free fluids like juice, tea, soup and even coffee count too, so drink up!

Some foods have high water content, too:

Food % Water
Lettuce (1/2 cup) 95%
Watermelon (1/2 cup) 92%
Broccoli (1/2 cup) 91%
Grapefruit (1/2 cup) 91%
Milk (1 cup) 89%
Orange juice (3/4 cup) 88%
Carrot (1/2 cup) 87%
Yogurt (1 cup) 85%
Apple (1 medium) 84%

Sources: www.rd411.com and The American Dietetic Association at www.eatright.org

Carrie H. Demcher, MS/RD/LD
University of North Texas
Student Health and Wellness Center Dietitian
1155 Union Circle #305160
Denton, TX 76203-5017
Phone: 940.891.6745
e-mail: carrie.demcher@unt.edu