How Much Water to Drink a Day: The Right Amount by Weight, for Workouts and Heat, and the 8-Glass Myth

An adult needs roughly 30–35 ml of fluid per kilogram of body weight a day — about half an ounce per pound — and that total includes everything: water, tea, coffee, soup, and the water already inside your food. At 154 lb (70 kg), that's 2.1–2.45 L, or 71–83 oz. The US figures you often see, 3.7 L for men and 2.7 L for women, are higher because they're set at the median total intake of healthy Americans in national surveys.

How much water to drink a day: calculate it by weight

The simplest way to answer "how much water should I drink a day" is by body weight: 30–35 ml of fluid per kilogram (roughly 0.45–0.53 oz per pound), counting water, tea, coffee, soup, and the water inside solid food. Official guidelines calculate it differently, but land in a similar range once you convert to a per-kilogram figure. Russia's national nutrition guidelines (MR 2.3.1.0253-21, issued by Rospotrebnadzor, the country's public health agency) start from calories instead: 1.0–1.5 ml of water per kcal, and 1 ml per kcal in a temperate climate at moderate activity. On 2,000 kcal a day that's about 2 L, close to what 30 ml/kg gives a 65–70 kg (143–154 lb) adult. Divide Europe's EFSA figure of 2.5 L for men by 70 kg (154 lb) and you get 36 ml/kg; its 2.0 L for women divided by 60 kg (132 lb) is 33 ml/kg.

You can pull your own calorie target from your profile in the Sportygram app: that daily kilocalorie number is a reasonable floor for your water target in milliliters, too.

For a common question like "how much water should I drink at 180 lb (82 kg)": 82 × 30–35 ml = 2.5–2.9 L a day, of which 1.5–1.7 L (51–58 oz) comes from drinks and soup. That roughly 60% share is the same one used for the whole table — the rest, 20–40%, arrives with solid food.

The Russian table is built for people at a healthy weight, with a BMI of 20–25. At 240–265 lb (110–120 kg), the per-kilogram math gives 3.3–4.2 L, and it's easier to work from calories instead: 1.0–1.5 ml for every kilocalorie of your daily target. If your profile says 2,400 kcal, your total water for the day, food included, is 2.4–3.6 L (81–122 oz).

Why the US, European, and Russian guidelines disagree

Guidelines disagree because they measure different things. The US figures of 3.7 L for men and 2.7 L for women and the European 2.5 L and 2.0 L are total water for the day, food included. Russia's official range, 1.3–1.4 L for men and 1.0–1.1 L for women, counts only drinks and soup at a desk job.

The US National Academies set their 2005 figure at the median total water intake of healthy Americans in national survey data: 81% of that water came from beverages and 19% from food. Europe's food safety agency, EFSA, judged 2.0 L of total water a day adequate for women and 2.5 L for men in 2010, at moderate temperature and activity. Russia's MR 2.3.1.0253-21 sorts people by a physical activity coefficient instead: 1.4 for a desk job, 1.6 for light labor, 1.9 for moderate activity, 2.2 for hard physical work.

For a 121 lb (55 kg) woman or a 154 lb (70 kg) man, the weight-based number and the Russian figure line up almost exactly once you account for the 40% that comes from food. The US number is the most generous: counting drinks alone, it works out to about 2.2 L for women and 3.0 L for men.

There's no single number that fits everyone, and direct measurements show it. In 2022, Yamada and colleagues measured water turnover in 5,604 people from 23 countries, aged 8 days to 96 years. Water turnover is all the water your body uses and replaces in a day, including water from food. It shifted with age, body size and composition, activity level, athletic status, pregnancy, air temperature and humidity, latitude, and altitude. Sawka, Cheuvront, and Carter reached a similar conclusion in a 2005 review: 3.7 L for men and 2.7 L for women meets the needs of the vast majority of people, but hard exercise and heat can raise them sharply, and the variation between athletes is large.

Does coffee count as water — and how much comes from food?

Any fluid you drink or eat counts, coffee and tea included. In a 2014 study by Killer and colleagues, 50 men used to drinking coffee had four 200 ml cups of coffee a day for three days, then the same volume of water on a separate occasion. The coffee delivered 4 mg of caffeine per kilogram of body weight, about 280 mg a day at 154 lb (70 kg). Body water didn't differ between the two conditions, and 24-hour urine output was 2,409 ml on coffee versus 2,428 ml on water. Maughan and colleagues gave 72 men a liter of one of 13 different drinks in 2016. Tea, coffee, cola, juice, beer, sparkling water, and a sports drink all produced the same urine output over four hours as plain water did. Whole milk, skim milk, and an oral rehydration solution were retained better: about 1,040–1,050 g of urine versus 1,337 g after water. A 2015 meta-analysis by Zhang and colleagues pooled 16 studies: a median caffeine dose of 300 mg added about 109 ml of urine at rest, with no meaningful effect during exercise, and women were more sensitive to it.

Cola and juice also bring sugar, which is why Sportygram's nutrition diary logs sweetened drinks as food with calories and tracks water separately, one 250 ml (8.5 oz) glass at a time. The rest of your fluid arrives with solid food. Using typical US servings and USDA FoodData Central values:

Take a day with no drinks at all: oatmeal and an apple for breakfast, soup followed by buckwheat with chicken and a cucumber for lunch, and a banana, potato, and tomato in the evening. That's about 1.4 L (47 oz) of water from food alone, so a 154 lb (70 kg) person with a 2.1–2.45 L target only needs another 0.7–1.05 L (24–35 oz) to drink. Skip the soup, cucumber, tomato, and apple, and food gives you only about 0.7 L (24 oz) — meaning you'd need 6–7 glasses instead.

How much water for women, men, after 60, and during pregnancy

Women need fewer total liters mainly because they're lighter on average and burn fewer calories — the gap almost disappears once you calculate per kilogram of body weight. Russia's MR 2.3.1.0253-21 gives these ranges for drinks and soup at a healthy weight (BMI 20–25):

• Men, 18–64: 1.3–1.4 L (44–47 oz) at a desk job, 1.5–1.6 L (51–54 oz) with light labor, 1.8–1.9 L (61–64 oz) with moderate activity, 2.1–2.2 L (71–74 oz) with hard physical work.
• Women, 18–64: 1.0–1.1 L (34–37 oz), 1.2–1.3 L (41–44 oz), 1.4–1.5 L (47–51 oz), and 1.7–1.8 L (57–61 oz) at the same activity levels.
• After 65: 1.4–1.5 L (47–51 oz) for men, 1.1–1.2 L (37–41 oz) for women.
• Pregnancy adds about 300 ml (10 oz) a day, just over one 8 oz glass; breastfeeding adds about 700 ml (24 oz), about three glasses.

After 40, 50, or 60, the target barely changes: the Russian table has only two adult age groups, 18–64 and over 65. What does change with age is thirst. Kenney and Chiu's 2001 review found that people over 65 drink enough on an ordinary day, but their thirst response lags and their fluid balance recovers more slowly in heat or during exertion. A 2015 Cochrane review by Hooper and colleagues checked 67 signs and tests for dehydration in people over 65 and found that thirst, a dry mouth, and urine color didn't reliably flag it on their own. Only two signs looked promising, fatigue and skipping drinks between meals, and both come from a single study of 71 people. That's why older adults do better drinking on a schedule: a glass with every meal and one or two more in between.

How much to drink during a workout, after it, and in the heat

During a workout, aim to lose no more than 2% of body weight, per the American College of Sports Medicine's 2007 position stand (Sawka and colleagues). Sweat rates vary several-fold between people, so there's no single "ounces per hour" number — you find your own by weighing yourself, without clothes, before and after a session. If you need to bounce back quickly, say before a second workout the same day, the ACSM recommends drinking about 1.5 L for every kilogram lost, since some of what you drink will leave as urine before you've fully replaced it.

Timing matters too. If you need to drink more than usual before a workout, the ACSM advises starting several hours ahead, so the fluid has time to be absorbed and any excess leaves as urine before you begin. During exercise, a drink with electrolytes and carbohydrates can beat plain water in some conditions, such as a long session in the heat. After the session, the job is simple: replace the water and salts you lost.

That 2% line isn't a cliff edge. A 2014 review by Cheuvront and Kenefick ties it to endurance; for strength and power it found no clear threshold, and the drop there is small. In a 2011 meta-analysis by Goulet covering five studies and 39 cyclists, losing up to 4% of body weight during a timed effort didn't hurt performance, and drinking to thirst produced results 5.2% better than drinking less than thirst called for. The sample was small, but for an ordinary gym session the takeaway holds: drink to thirst.

In the heat, the plan is the same, plus salt. In a 2023 guide, Rospotrebnadzor puts normal needs at 2–2.5 L of water a day from food and drinks, about 3.5 L in high heat, up to 4 L with physical work, and up to 5 L in a hot climate. To replace the salts lost in sweat, it suggests lightly salted or alkaline mineral water. Our guide to electrolytes explains why sodium and potassium matter, a DIY electrolyte drink is worth mixing up for long sessions in the heat, and the guide to working out in the heat covers pacing and warning signs.

Signs of dehydration in adults — and how small a loss it takes

The earliest signs of dehydration are fatigue, a headache, and trouble concentrating, and in controlled studies they showed up at a loss of around just 1.5% of body weight. In plain terms, dehydration is a state where more water is leaving your body than coming in.

• Around 1.5% of body weight — about 2.2 lb (1 kg) at 154 lb. In a 2012 study by Armstrong and colleagues, 25 young women who lost 1.36% of body weight through mild dehydration showed worse mood and concentration, along with fatigue and headache. Ganio and colleagues found in 2011 that 26 young men who lost 1.59% made more errors on attention tasks and reported more anxiety.
• 2% or more — about 3.1 lb (1.4 kg) at 154 lb. Per the ACSM's 2007 position stand, endurance can start to suffer from this point on.
• Vomiting, diarrhea, fever, or extreme heat drain fluid fast. Confusion, fainting, a near-total stop in urination, or dehydration in an older adult or someone pregnant are reasons to see a doctor.

The most accessible everyday check is urine color: Armstrong and colleagues showed back in 1994 that it tracks closely with urine's actual concentration. Pale straw during the day means you're adequately hydrated; dark, closer to apple juice, means it's time to drink. Urine that stays completely colorless all day means it's very diluted and you're taking in more water than your body needs. Your first morning sample is almost always darker than usual, and B vitamins, beets, and some medications can change the color regardless of hydration.

What happens if you drink too little for years hasn't been tested directly. There is an observational study by Dmitrieva and colleagues from 2023 that followed 15,752 people aged 45–66 for 25 years. A blood sodium level above 142 mmol/L in midlife was linked to a 39% higher risk of chronic disease, and above 144 mmol/L to a 21% higher risk of dying early. People with sodium above 142 mmol/L also had up to 50% higher odds of being biologically older than their actual age. Sodium here is only an indirect marker of drinking habits, and the study can't prove cause and effect: the authors themselves say intervention trials are needed.

Does drinking water help you lose weight?

Water can help with weight loss mainly through fullness: a serving eaten after a glass or two of water tends to be smaller. In a 2010 study by Dennis and colleagues, 48 overweight adults aged 55–75 followed a calorie-reduced diet for 12 weeks, and one group drank 500 ml (17 oz) of water before each main meal. That group lost about 2 kg (4.4 lb) more, and its weight fell 44% faster. At a test meal early in the study, the group that drank 500 ml of water beforehand ate 498 kcal, versus 541 kcal in the group that didn't. By week 12 the gap had narrowed and was no longer significant: 480 versus 506 kcal. There's no separate water target for weight loss: the 500 ml before meals fits inside the same 30–35 ml per kilogram.

Any "metabolism boost" from water is small. Boschmann and colleagues measured in 2003 that 500 ml of water raised energy expenditure by 30% in 14 people — but that adds up to only about 100 kJ, roughly 24 kcal, and 40% of it just goes toward warming the water to body temperature. By the authors' own estimate, 2 L of water a day would add about 400 kJ, roughly 95 kcal, and that's an upper bound. The result didn't replicate well: Brown and colleagues found in 2006 that room-temperature water didn't raise energy expenditure at all, while ice-cold water (37°F / 3°C) raised it by 4.5% over an hour. Swapping sugary drinks for water does far more for a calorie deficit — our guide to calculating a calorie deficit walks through the math.

Myths about water: 8 glasses, 2 liters, drinking with meals, and at night

The "eight glasses a day" rule has never been backed by a single study. Physiologist Heinz Valtin went looking for its origins in 2002 and found no science behind it: healthy adults living a sedentary life in a moderate climate don't need that much on top of their normal drinking. Hard labor, heat, and certain illnesses raise the requirement — a sedentary desk job doesn't. Valtin traced a likely source to a 1945 recommendation from the US Food and Nutrition Board: about 1 ml of water per calorie of food. The very next sentence in that recommendation noted that most of that water is already in ordinary food — a detail Valtin argued got lost along the way.

How many liters is 8 glasses of water? In the American version, a glass is 8 fl oz (about 237 ml), so eight of them add up to roughly 1.9 L (64 oz). Those "two liters" happen to match Europe's guideline for women — but that European figure already includes the water in food.

• "You shouldn't drink with meals." We found no solid evidence that water at the table causes any harm — drink however feels comfortable.
• "No water before bed, it causes swelling." The real downside of a glass before sleep is a nighttime trip to the bathroom. If your face or legs swell regularly, look at the salt in your dinner and see a doctor.
• "A glass on an empty stomach jump-starts your system." No harm, but no magic either.
• "Sparkling water doesn't count." It does: in Maughan's 2016 trial, sparkling water was retained just like still water.
• "Don't drink cold water after a workout." We found no evidence of harm; the temperature is a matter of taste. For hot weather, Rospotrebnadzor suggests drinks at 55–59°F (12–15°C).
• "More is always better." Healthy kidneys clear the excess through urine, which is why the US National Academies never set an upper limit for water itself. What's actually risky is the speed you drink it at.

Can you drink too much water?

Yes, if you drink far more than you lose in a short window: blood sodium gets diluted, a condition called hyponatremia. Per the US National Academies' 2005 report, healthy kidneys can clear only about 0.7–1.0 L an hour, and documented cases of acute water intoxication involve drinking faster than that.

Almond and colleagues drew blood from 488 finishers of the 2002 Boston Marathon in a 2005 study. Thirteen percent had sodium at or below 135 mmol/L, and 0.6% were at or below 120 mmol/L — a dangerous level. In a simple comparison, sodium dropped more often in runners who drank more than 3 L during the race and drank at every mile. After adjusting for other factors, the odds of hyponatremia were 4.2 times higher in runners who gained weight during the race, and 7.4 times higher in those who took longer than four hours compared with those who finished under 3.5 hours. What they drank — water or a sports drink — made no difference to the risk.

In a 2017 review, Hew-Butler and colleagues name two main causes of this kind of hyponatremia. The first is drinking beyond thirst. The second is the release of vasopressin, a hormone that makes the kidneys hold on to water. Exercise-associated hyponatremia is now being described in a growing range of sports and has been linked to rhabdomyolysis, the breakdown of muscle fibers.

Warning signs of overdrinking: the scale reads higher after exercise than before it, a throbbing headache, and nausea. Confusion, vomiting, or seizures after a long effort call for emergency care. On an ordinary day, with an hour in the gym and drinking to thirst, overdoing it is genuinely hard.

How to drink enough without forcing it, and when a doctor should set your target

Hitting your number tends to happen on its own once water is visible and you have three habitual cues: a glass in the morning, a bottle on your desk, and water with every meal. Not feeling like drinking during the day is usually a sign that fluid is already arriving through tea, coffee, and food. If your urine runs pale during the day and you're not getting evening headaches, there's no need to push it. Sometimes plain water tastes flat after a habit of sweet drinks. In that case, add lemon, mint, or berries.

If you have heart failure, kidney disease, or liver cirrhosis, or take diuretics, your fluid target should come from your doctor: fluid is sometimes deliberately restricted in those cases, and the weight-based calculation doesn't apply. With high blood pressure or diabetes, it's also worth discussing your fluid intake with a doctor, especially if you take medication. With kidney stones or frequent UTIs, the opposite advice — drinking more — is common, and that number is also best set by a doctor.

For frequent UTIs, there's a trial with numbers. In 2018, Hooton and colleagues enrolled 140 premenopausal women, around 36 years old, who had three or more bladder infections a year and drank less than 1.5 L of fluid a day. One group added 1.5 L of water a day to their usual intake for 12 months. They averaged 1.7 episodes of cystitis versus 3.2 in the control group, and 1.9 courses of antibiotics versus 3.6. Several of the authors work for Danone Nutricia Research, part of a company that sells bottled water, which is worth keeping in mind. Pregnant women, older adults in extreme heat, and anyone with ongoing vomiting or diarrhea should check in with a doctor too.

Questions and answers

The bottom line

• The working target is 30–35 ml per kilogram of body weight a day, all sources counted: at 154 lb (70 kg) that's 2.1–2.45 L (71–83 oz).
• Solid food supplies 20–40% of your total, which is why Russia's drinks-only guideline at a desk job is lower, 1.0–1.4 L (34–47 oz).
• Tea, coffee, soup, milk, and juice all count, and coffee doesn't dehydrate you.
• For an ordinary workout, drink to thirst; to recover fast, replace about 1.5 L per kilogram lost.
• Fatigue, headache, and poor focus showed up in studies at a loss of around just 1.5% of body weight.
• Speed is what's risky: kidneys clear only about 0.7–1.0 L an hour, and drinking past thirst on a long effort dilutes blood sodium.
• 500 ml of water before meals added about 2 kg of extra weight loss over 12 weeks in one trial.
• Older adults do better on a drinking schedule, and with heart, kidney, or liver disease the target comes from a doctor.

Checklist: build your own weekly water target

• Multiply your body weight by 30–35 ml (or about half an ounce per pound) — that's your total for the day, food included.
• Estimate your food water: soup, vegetables, and cooked grains can add up to 1.4 L (47 oz).
• Check urine color during the day — pale straw means you're on track.
• Weigh yourself, without clothes, before and after two workouts and note the difference.
• If you're cutting calories, swap sugary drinks for water and have 500 ml (17 oz) before main meals.
• Keep water visible: a glass in the morning, a bottle on your desk, water with every meal.
• If you're over 65, drink on a schedule: a glass with every meal and one in between.
• With heart, kidney, or liver disease, or if you take diuretics, get your target from a doctor.

Sources

1. Rospotrebnadzor. "MR 2.3.1.0253-21: Norms of physiological requirements for energy and nutrients for various population groups of the Russian Federation" (in Russian), 2021. — 1.0–1.5 ml of water per kcal, about 60% from drinks and soup, liters by sex, age, and activity coefficient, plus 300 ml for pregnancy and 700 ml for breastfeeding.
2. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Chapter 4: Water. National Academies Press, 2005. — 3.7 L and 2.7 L total water, 81% from beverages, no upper limit set, kidneys clear up to 0.7–1.0 L an hour.
3. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for water. EFSA Journal, 2010. — 2.0 L total water for women, 2.5 L for men.
4. Rospotrebnadzor, Healthy Nutrition project. Quenching thirst the right way: what to drink in summer heat (in Russian), 2023. — 2–2.5 L a day from food and drinks, 3.5 L in high heat, up to 4 L with physical work and 5 L in a hot climate; drinks at 12–15°C; lightly salted or alkaline mineral water to replace salts.
5. Sawka M. N., Cheuvront S. N., Carter R. Human water needs. Nutrition Reviews, 2005. — 3.7 L for men and 2.7 L for women meet the needs of the vast majority; hard exercise and heat can raise needs sharply, and variation between athletes is large.
6. Yamada Y. et al. Variation in human water turnover associated with environmental and lifestyle factors. Science, 2022. — 5,604 people aged 8 days to 96 years from 23 countries: water turnover depends on age, body size and composition, activity, pregnancy, temperature, humidity, latitude, and altitude.
7. Valtin H. "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 × 8"?. American Journal of Physiology — Regulatory, Integrative and Comparative Physiology, 2002. — No studies support the eight-glasses rule; caffeinated drinks count toward fluid intake.
8. Sawka M. N. et al. American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007. — Don't lose more than 2% of body weight; measure losses by weighing; replace about 1.5 L per kilogram for fast recovery.
9. Cheuvront S. N., Kenefick R. W. Dehydration: physiology, assessment, and performance effects. Comprehensive Physiology, 2014. — A loss of 2% or more is the threshold for impaired endurance; no clear threshold for strength and power, where the effect is small.
10. Killer S. C., Blannin A. K., Jeukendrup A. E. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS ONE, 2014. — 50 men: body water and urine output on coffee matched water.
11. Maughan R. J. et al. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. American Journal of Clinical Nutrition, 2016. — 72 men, 13 drinks: tea, coffee, cola, juice, and beer behaved like water; milk was retained better.
12. Zhang Y. et al. Caffeine and diuresis during rest and exercise: a meta-analysis. Journal of Science and Medicine in Sport, 2015. — 16 studies, median dose 300 mg: about 109 ml more urine at rest, no significant effect during exercise, stronger in women.
13. Armstrong L. E. et al. Mild dehydration affects mood in healthy young women. Journal of Nutrition, 2012. — 25 women, 1.36% body weight loss: worse mood, concentration, and headache.
14. Ganio M. S. et al. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 2011. — 26 men, 1.59% body weight loss: more attention errors, higher fatigue and anxiety.
15. Goulet E. D. B. Effect of exercise-induced dehydration on time-trial exercise performance: a meta-analysis. British Journal of Sports Medicine, 2011. — 5 studies, 39 cyclists: up to 4% loss didn't hurt performance; drinking to thirst gave a 5.2% edge.
16. Armstrong L. E. et al. Urinary indices of hydration status. International Journal of Sport Nutrition, 1994. — Urine color tracks urine concentration and works as an everyday check.
17. Kenney W. L., Chiu P. Influence of age on thirst and fluid intake. Medicine & Science in Sports & Exercise, 2001. — After 65, thirst weakens in heat and exertion, and fluid balance recovers more slowly.
18. Hooper L. et al. Clinical symptoms, signs and tests for identification of impending and current water-loss dehydration in older people. Cochrane Database of Systematic Reviews, 2015. — 67 tests in people over 65: thirst, dry mouth, and urine color don't reliably flag dehydration alone.
19. Dmitrieva N. I. et al. Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 2023. — 15,752 people aged 45–66, 25 years of follow-up: sodium above 142 mmol/L linked to 39% higher risk of chronic disease, above 144 mmol/L to 21% higher risk of early death; observational, sodium is an indirect marker of hydration.
20. Almond C. S. D. et al. Hyponatremia among runners in the Boston Marathon. New England Journal of Medicine, 2005. — 488 runners: 13% had sodium at or below 135 mmol/L; risk rose with weight gained during the race.
21. Hew-Butler T., Loi V., Pani A., Rosner M. H. Exercise-associated hyponatremia: 2017 update. Frontiers in Medicine, 2017. — The main causes of exercise-associated hyponatremia are drinking beyond thirst and vasopressin release; described in a growing range of sports, linked to rhabdomyolysis.
22. Dennis E. A. et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 2010. — 500 ml of water before meals: about 2 kg of extra weight loss over 12 weeks.
23. Boschmann M. et al. Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 2003. — 500 ml of water: energy expenditure up 30%, roughly 100 kJ in total.
24. Brown C. M., Dulloo A. G., Montani J.-P. Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking. Journal of Clinical Endocrinology & Metabolism, 2006. — Room-temperature water didn't raise energy expenditure; ice-cold water raised it 4.5% over an hour.
25. Hooton T. M. et al. Effect of increased daily water intake in premenopausal women with recurrent urinary tract infections: a randomized clinical trial. JAMA Internal Medicine, 2018. — 140 women with recurrent cystitis, an extra 1.5 L of water a day for 12 months: 1.7 episodes versus 3.2, antibiotic courses 1.9 versus 3.6; several authors from Danone Nutricia Research.
26. USDA FoodData Central, SR Legacy. Water content of foods per 100 g. U.S. Department of Agriculture, 2018. — Source data for the food-water table.

This article is for informational purposes only and is not a substitute for medical advice.