Worries About Water Intake May Be Unfounded



If you are concerned about your daily water intake, your worries may be unwarranted. A new study has found that most Americans are taking in a healthy amount of water every day.

Data collected between 2009 and 2012 for the U.S. National Health Nutrition Examination Survey showed that the average adult man consumes approximately 117 ounces of water each day, or just over 14 cups. The average adult woman takes in about 93 ounces each day, or about 12 cups.

Kirsten Herrick and Asher Rosinger from the U.S. Centers for Disease Control and Prevention led the study. Herrick and Rosinger stated that in 2004, the recommended daily water intake was 125 ounces for adult men and 91 ounces. Their study’s findings prove that the average American adult more than meets these standards on a daily basis.

The study did note that not all of the water intake came from plain drinking water. The study’s data showed that about 30 percent of men’s daily water intake came from plain water, and 34 percent of women’s intake came from plain water. The remaining fluid intake is a result of other liquids, like coffee, sodas, and juices, and some comes from food.

Antonella Apicella, a nutritionist from New York City’s Lenox Hill Hospital cautioned that while drinks like soda and juice can provide some of the body’s required water intake, these beverages contain considerably more calories than plain drinking water. Reliance on these drinks as the main form of hydration can lead to weight gain and other health complications. The best and healthiest way to hydrate is through plain water.

The study noted differences in water intake across various demographic groups. Adults over the age of 60 generally consume less water than their younger counterparts. The study also found that white adults showed greater water intake than black or Hispanic adults. Physical activity was also a factor: as a person’s activity levels increased, so did their water intake.

Dana Angelo White, a sports dietitian and professor at Quinnipiac University in Connecticut, stated that hydration needs are different for each person. She says her usual baseline recommendation for water intake is to consume half your weight in ounces. This number should increase if you regularly exercise.


However, just as not drinking enough water can be a problem, over-hydrating can also be dangerous, Apicella warned. Over-hydration can result in hyponatremia, or low blood sodium concentration. 
When hydrating, do your best to keep track of how much plain water you drink and supply your body with plenty of electrolytes.