The Fit-Zone and Livinghealthy Newsletter

Is Drinking 8 Glasses of Water a Day Really Necessary?

by David Grisaffi

You've often heard that you should drink 8 cups of water a day so you don't fall short on the fluids your body needs to stay healthy and hydrated. But nutrition researchers from Purdue University point out that foods contribute to water balance, too-perhaps more than you might think.

The scientists studied the water balance of a small group of women, carefully monitoring their fluid intake and losses for 12 days. On average, the group drank close to 8 cups of fluid a day-from water, decaffeinated beverages, and juices-which in itself met much of their overall water needs. And they produced an additional cup through meta-bolic reactions that yield water as a byproduct. But the real surprise was that the women met almost 40 percent of their water needs with foods alone. In fact, when their water intake from foods, water, other beverages, and metabo1ic~reactions was added up, they exceeded their minimum recommendations by 50 percent.

That's because almost any food "counts" toward total water balance. "People are often surprised at how much water there is in food," says Tufts nutrition researcher Alice H. Lichtenstein, DSc. Iceberg lettuce, cucumbers, and celery, for example, are all about 95 percent water-more even than skim milk, which comes in at 91 percent. An orange is 87 percent water; a banana, 74. Even a sirloin steak is 59 percent water; and a slice of white bread, 37 percent. (Oils, although they are fluids, have no water whatsoever.)

So is the advice to get 8 cups of water a day still rea-sonable? "Yes," says Purdue University scientist Wayne Campbell, Ph.D. "It's a good tool to increase awareness of your need for water. But does everyone have to drink 8 cups of plain water a day to meet it?" he asks rhetorically. "No." The guideline, he believes, may have been mistrans-lated. "My concern is that people have switched their understanding of water sources from 'foods, beverages, and water' to just 'water' in general," says Dr. Campbell.

Of course, drinking 8 cups of fluid a day is still the safest way to go. It's better to be sure that you're meeting your fluid needs rather than assuming the water you get from foods will make up for any shortfalls, says Dr. Campbell. Just remember that the goal can be met with most any fluid-it doesn't have to be all water but can also be juice, milk, and other beverages (but not alcohol).

If you're over 70, be particularly conscientious about getting your 8 cups of fluid, especially if you don't eat that much food. Older people are considered at increased risk for falling short on their fluid needs because the sen-sation of thirst diminishes with age. Others who need to think conscientiously about getting enough water are heavy exercisers (who can lose water through sweating before they feel thirsty) and anyone who's ill with fever, vomiting, or diarrhea.

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July 2001

IN THIS ISSUE

Feedback: Paul, Dee, and Susan
Feature Article: Motivation: Ten tips to Transform your Life
Exercise of the month: Lunge by David Grisaffi
Ask the Exercise Kinesiologist
Nutrition: Water: A different look!
Recipes of the Week: Blue Cheese Dressing and Mayonnaise

August 2001

IN THIS ISSUE

Feedback: David and Karen
Feature Article: Meditation Methods
Exercise of the month: Swiss Ball Abdominal Training by David Grisaffi
Ask The Exercise Kinesiologist
Nutrition: Weight Loss-Cutting Through the Misinformation
Recipes of the Week: Paula's Hummus and Sweet Potato Pie

September 2001

IN THIS ISSUE

Feedback: C.J., Cindy and Mike
Feature Article: Time to Act!
Exercise of the month: Woodchop Exercises for Core Development by David Grisaffi
Ask The Exercise Kinesiologist
Nutrition: Essential Fats: The real key to optimum health
Recipes of the Week:Tomato and Garlic Chicken (this has a little extra from a friend in Columbia)

October 2001

IN THIS ISSUE

Feedback: Al, Mike and Kevin
Feature Article: Reaping a Multiple Reward
Exercise of the month: Strength Training for Wome
Ask The Exercise Kinesiologist
Nutrition: Nutrition and Kids
Recipes of the Week:Crazy Beans

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