If you were asked the question, “What is your favorite beverage?” How often would you say, “Water?” More and more people are discovering that a cold, refreshing glass or bottle of water is the answer to quench the thirst. The choices we have today to hydrate our body are endless. In addition to just ice water, there are flavored waters, unsweetened and sweetened (artificially or naturally), water from springs, artesian wells or just “natural” (I’d hate to know what ‘unnatural’ water is). Water can be found carbonated, caffeinated, sparkled, mineralized and distilled — all conveniently bottled in various sizes and shapes to suit our lifestyle.

Water is such an important part of maintaining a healthy bodily rhythm and is the single largest component of our body. An adult is roughly a little more than half water, whereby an infant is almost 70-percent water. A person could survive without food for several weeks, but an adult could only go 10 days without water and a child five days. Water is needed for the digestion of food, absorption of other nutrients, blood circulation and excretion of waste. It is needed to transport other nutrients, maintain the physical and chemical constancy in the body and aids in maintaining body temperature in the form of perspiration, which is of utmost importance during these hot summer days.

Now you’re asking, “So how much do I really need to keep my body performing all the above mentioned functions?” A suitable daily allowance of water for adults is 2 ½ to 3 quarts or 8 to 12 cups. Too little water in our diet can cause dehydration leading to headaches, lethargy or even death. Too much water is of concern as well, as it dilutes the electrolytes (sodium, potassium, magnesium) in our bodies. This is of special concern in infants and children. Thirst or not urinating enough is usually an adequate guide for water intake; except all too often we ignore those signals our body sends us.

Before you strap a water bottle to you, know that not all this fluid requirement needs to be in the form of plain water. The foods we eat range from 4-percent to 98-percent water. Vegetables and fruit can contain up to 90-percent water. Milk is 87-percent water. Beverages that are caffeine free and, preferably sugar-free, can count towards your daily fluid intake.

A healthy way to flavor your own water is to add a few pieces of fruit like lemon, orange, or cucumber to your water. You can make ice cubes with 100-percent fruit juice and plop a few into your water to flavor and chill.

So, if you’re a person who “hates” water, just think of water’s role in maintaining a healthy, well-run body. The next time you feel thirsty say, “Water, please,” and know you’re doing a good thing for your body.

Colleen S. Bucher, RDN, LDN, is the nutrition clinic coordinator for Vidant Wellness Center and can be reached at 252-847-2387.