Water Nutrition Facts and Health Benefits

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Water is essential for life because it helps regulate body temperature, lubricate joints, maintain blood volume, flush toxins from the body, and transport nutrients inside the body. An adult’s body is about 55% to 60% water; in children and babies, the percentage is even higher.

A lack of water intake, or increased water loss (such as through sweating), results in dehydration. That can be dangerous and even fatal.

Water Nutrition Facts

One cup (8 fluid ounces or 237g) of water provides 0 calories, 0g protein, 0g carbohydrates, and 0g fat. Water is an excellent source of hydration and may contain numerous minerals including calcium, fluoride, iron, potassium, or sodium. The nutrition information is provided by the USDA.

  • Calories: 0
  • Fat: 0g
  • Sodium: 9.5mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g


Drinking water does not contain any carbohydrates, sugar, fiber, or starches unless it has added flavorings such as juice.


Drinking water is fat-free.


Drinking water is not a source of protein.

Vitamins and Minerals

Some water contains minerals such as calcium, fluoride, iron, potassium, or sodium, depending on the source and whether or not it’s filtered or distilled. Some flavored or enhanced water products contain added vitamins or electrolytes.

Health Benefits

Drinking plenty of water each day will ensure you get enough water for essential body functions. Drinking water helps regulate body temperature and keep you cool when you’re in hot environments.

The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine recommends that adult women consume about 91 ounces of water each day (2.7 liters or 11.5 cups) and that men get about 125 ounces (3.7 liters or 15.5 cups). That includes all sources of water, including the beverages you drink and the foods you eat.

Prevents Dehydration

Some research indicates that even mild levels of dehydration can impair physical function, or at least make you feel like it requires more effort on your part to do things. Dehydration can sometimes trigger headaches, too.

Most of the time, and as long as you’re healthy, thirst can be your guide, so if you’re thirsty, you should drink more water. It’s possible that thirst mechanisms don’t work ​as well in some older people or during strenuous exercise.

You’ll need more water and should drink before you are thirsty if you’re in hot temperatures or if you’re physically active, like during hard exercise or a labor-intensive job. People who are pregnant or nursing need extra water as well.

Regulates Body Temperature

One of water’s important functions in the body is to regulate temperature. For example, sweating is an efficient way to cool the body when it’s too hot.

Can Improve Mood

Mild levels of dehydration can also affect your cognitive function and mood, so drinking enough water is also good for your brain function. One study showed that being dehydrated by just 2% impaired some cognitive functions.

Removes Waste

The kidneys use water to produce urine, which helps the body rid itself of toxic substances. Staying hydrated helps the kidneys work more efficiently.

Improves Digestion

Water is also important to the functioning of the gastrointestinal tract; the stomach needs water to create digestive secretions. Insufficient hydration can also cause constipation.

Reduces Exercise-Induced Asthma

Strong clinical evidence shows that low fluid intake is associated with exercise-induced asthma, in which physical activity triggers symptoms of asthma, such as wheezing and shortness of breath.

Helps With Weight Management

Since water is calorie-free, drinking water can help you lose or maintain weight when you drink it in place of high-calorie beverages. It can also help you feel full so that you consume fewer calories.

Source: Ohashi Y, Sakai K, Hase H, Joki N. Dry weight targeting: The art and science of conventional hemodialysisSemin Dial. 2018;31(6):551-556. doi:10.1111/sdi.12721

Beverages, water, tap, drinking. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.

Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. National Academies Press, 2005.

Jéquier E, Constant F. Water as an essential nutrient: The physiological basis of hydrationEur J Clin Nutr. 2010;64(2):115-23. doi:10.1038/ejcn.2009.111


Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.