nutrient
Water
Water is the body’s main solvent and a medium for transport, temperature regulation and chemical reactions.
Total water comes from drinks, food moisture and metabolic production; losses occur through urine, faeces, skin and breathing.
A changing balance
Water supports blood volume, cellular chemistry and heat transfer. The amount needed changes with temperature, activity, diet, illness and other conditions, so a single glass count cannot fit every context. EFSA’s reference values describe total water intake, including water in foods and all beverages.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Canned diced tomatoes | 94.6 g |
| Spinach | 92.5 g |
| Grape tomatoes, raw | 92.5 g |
| Soy milk, unsweetened and shelf-stable | 92.4 g |
| Orange bell pepper, raw | 91.9 g |
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About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Canned diced tomatoes: 1 cup (245 g) — 231.77 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 220.66 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — 132.6 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 178.42 g.
- Light tuna, canned in water, drained: 1 can (142 g) — 112.18 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 72.7 g.
- Roasted beef tenderloin: 1 roast (462 g) — 303.53 g.
- Braised chicken breast: 1 piece (174 g) — 113.62 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 19.9 g.
- Almonds, dry-roasted and salted: 1 cup (135 g) — 2.97 g.
The source records and EFSA guidance are linked in References below.
Worth knowing
EFSA total-water reference. EFSA’s adequate total water intake for adults is 2.0 L/day for women and 2.5 L/day for men, including water from food and beverages.
A closer look
Thirst is one signal
Fluid balance is regulated through kidney handling and hormonal signals as well as thirst; these systems adjust excretion as intake and losses change.
Kidneys adjust excretion
Kidney handling changes urine concentration and volume as the body maintains extracellular fluid and solute balance.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for waterChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
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