Now that we’ve discussed the three macronutrients (carbohydrates, protein, and fats), and have brought attention to the micronutrients (vitamins and minerals), we need to talk about the arguably most crucial ingestible contributor to your health: water.
Water
There’s a high probability that you don’t drink enough water. The outdated concept of eight glasses a day has fallen by the wayside, as science repeatedly demonstrates that many factors relating to our daily life these days necessitate drinking more water.
Such factors include:
- Busy, on-the-go lifestyles
- Sleep deficits
- Training for fitness
- Living in an urban setting
- Exposure to pollution
- Being overweight / having a high body fat percentage
- Consuming alcohol or smoking cigarettes
- Consuming supplemental protein or creatine
- Consuming supplemental vitamins and minerals
The more of these circumstances you find yourself in, the greater your need to consume water.
As human beings, approximately 60% of our bodies are made of water, and there are certain body parts that have a higher water composition than others.
For example:
- Lungs are about 83% water
- Kidneys are about 79% water
- Muscles are about 79% water
- The heart is about 73% water
- The brain is about 73% water
- Skin is about 64% water
Finally, the basal daily recommended requirement for water is predicated upon one’s body weight. It’s commonly theorized that human beings should have a minimum of half-an-ounce to a full-ounce of water per pound of body weight; this is before all other factors are accounted for.
| Bodyweight (lbs) | Daily Water Consumption |
| 100 | 50-100 oz (1.5-3L) |
| 150 | 75-150 oz (2.25-4.5L) |
| 200 | 100-200 oz (3-6L) |