The human body is comprised of about 60% water. Throughout the day, we lose water through perspiration, respiration, and elimination. To function optimally, we need to stay hydrated.

But how much water is enough and can you get water from other sources?

Conventional wisdom states that adults should consume eight glasses of water a day (64 ounces). However, one size does not fit all. Factors such as size, gender, temperature, level of exertion and general health influence how much water you should drink.

You can calculate your recommended daily intake of water by multiplying your weight in pounds by sixty-seven percent. The result is approximate and should be adjusted based on the factors listed above. Of course, medical advice and common sense should always be heeded.

We’ve put together a quick cheat sheet for you.

Weight   Oz. Water/day
100 lbs. = 67 oz.
110 lbs. = 74 oz.
120 lbs. = 80 oz.
130 lbs. = 87 oz.
140 lbs. = 94 oz.
150 lbs. = 100 oz.
160 lbs. = 107 oz.
170 lbs. = 114 oz.
180 lbs. = 121 oz.
190 lbs. = 127 oz.
200 lbs. = 134 oz.
210 lbs. = 141 oz.
220 lbs. = 148 oz.
230 lbs. = 154 oz.
240 lbs. = 161 oz.
250 lbs. = 168 oz.

But who says you have to drink your water? For some, drinking eight or more glasses of water each day can feel like a chore. Luckily, our bodies incorporate fluids from all kinds of foods and beverages. In fact, while the majority (80%) of our water comes from drinking water or other beverages, (including sparkling water, coffee, tea, milk, and juice) about twenty percent comes from food!

Here are a few tasty and healthy foods that offer a high percentage of water.

Cucumbers: 96% water

food-vegetables-cucumbersCucumbers provide a good balance of electrolytes such as calcium, magnesium, potassium and sodium. Enjoy them in a salad or sliced and dipped in hummus.

Lettuce: 95% water

lettuce

Iceberg lettuce, though lower in nutrients than its greener, leafier cousins, has among the highest water content. Great for salads and low-carb hamburger bun replacement.

Celery: 95% water

celery-natural-healing-foodCelery is a powerful source of electrolytes, and with just 6 calories per stalk, it’s a great way to stay hydrated!

Watermelon: 92% water

fruit-melon-watermelon-large
One serving of watermelon (about one wedge of a large melon) provides nearly two servings of water. Just don’t overdo it. That same wedge of watermelon contains 18g of sugar (or roughly 4 ½ teaspoons).

Spinach: 90% water

Spinach is rich in vitamins, minerals, and fiber. Retain all the water by eating it raw. Make a salad with spinach as the base or add it to your morning smoothie.

Yogurt: 85% water

bowl-of-yogurt

Get your protein AND your water from this food. Stick with original yogurt – Greek yogurt removes much of the moisture.

Apple: 84% water

RedApple

They say an apple a day keeps the doctor away. You’ll certainly get the benefits of fiber, hydration and vitamins to help boost your health.

So don’t sweat it! A diet rich in fruits and vegetables and a steady mix of beverages should provide an adequate supply of hydration. Crystal Geyser® Sparkling Water is a fun, delicious, and healthy option for mixing up your hydration choices.

Cheers!

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