Water
Essential for all bodily functions. Adequate hydration supports digestion, circulation, temperature regulation, and nutrient transport.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | — | — |
| Children 4-8 years | — | — |
| Males 9-13 years | — | — |
| Females 9-13 years | — | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 3,700 * | — |
| Females 19-30 years | 2,700 * | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 3,000 * | — |
| Lactation | 3,800 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Water
Amount per 100g serving. Values in g per 100g.
Foods Highest in Water (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Water, bottled, non-carbonated, NAYA | 100 g | Beverages |
| 2 | Beverages, water, bottled, POLAND SPRING | 100 g | Beverages |
| 3 | Beverages, water, bottled, non-carbonated, CALISTOGA | 100 g | Beverages |
| 4 | Beverages, water, bottled, non-carbonated, CRYSTAL GEYSER | 100 g | Beverages |
| 5 | Beverages, water, bottled, non-carbonated, DANNON | 100.0 g | Beverages |
| 6 | Water, bottled, generic | 100.0 g | Beverages |
| 7 | Beverages, water, bottled, non-carbonated, PEPSI, AQUAFINA | 100.0 g | Beverages |
| 8 | Beverages, DANNON, water, bottled, non-carbonated, with Fluo | 100.0 g | Beverages |
| 9 | Beverages, water, bottled, non-carbonated, EVIAN | 100.0 g | Beverages |
| 10 | Beverages, The COCA-COLA company, DASANI, water, bottled, no | 100.0 g | Beverages |
| 11 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG (Gerolsteiner) | 100.0 g | Beverages |
| 12 | Beverages, GEROLSTEINER BRUNNEN GmbH & Co. KG,Gerolsteiner n | 100.0 g | Beverages |
| 13 | Beverages, tea, green, brewed, regular | 99.9 g | Beverages |
| 14 | Beverages, tea, green, brewed, decaffeinated | 99.9 g | Beverages |
| 15 | Beverages, carbonated, club soda | 99.9 g | Beverages |
| 16 | Beverages, water, tap, drinking | 99.9 g | Beverages |
| 17 | Beverages, water, tap, well | 99.9 g | Beverages |
| 18 | Beverages, water, tap, municipal | 99.9 g | Beverages |
| 19 | Beverages, water, bottled, PERRIER | 99.9 g | Beverages |
| 20 | Babyfood, water, bottled, GERBER, without added fluoride | 99.9 g | Baby Foods |
Health Effects of Water
Water is essential for virtually every body function: temperature regulation, nutrient transport, waste removal, joint lubrication, and chemical reactions. The body is approximately 60% water.
Dehydration impairs physical and cognitive performance, causes headaches, constipation, and kidney stress. Severe dehydration is life-threatening.
Excessive water intake (hyponatremia) dilutes blood sodium to dangerous levels, causing confusion, seizures, and potentially death. Rare except in endurance athletes.
Absorption & Interactions
Water is absorbed throughout the digestive tract, primarily in the small intestine and colon, via osmosis. No active transport is needed.
Other Macronutrients
Frequently Asked Questions
How much Water do I need per day?
Adult males need 3,700 g/day and adult females need 2,700 g/day.
Which food has the most Water?
The food highest in Water is Water, bottled, non-carbonated, NAYA with 100 g per 100g.
What does Water do in the body?
Essential for all bodily functions. Adequate hydration supports digestion, circulation, temperature regulation, and nutrient transport.