Latest guidelines for water, sodium, and potassium intake

Water, water everywhere

For some Americans getting enough water has become a fetish. Everywhere you
hear: Drink eight glasses of water a day. Well, don’t take that literally. It’s
total water intake that’s important. Count the water in other
beverages (including caffeinated coffee and soda), as well as the water in food.
In fact, about 20% of our water consumption is from food. Overall, about 70% of
water intake in the typical American diet comes from sources other than plain
water.

Because individual needs vary due to such factors as physical activity and
the weather, the Institute of Medicine has set a basic standard of “adequate
intake.” It recommends about 15 cups of total water intake for men and about 11
cups for women. To reach that amount in considering all water sources, men might
need to drink just 4 or 5 cups of water a day and women 3 or 4 cups. Still,
rather than worry about quantity, let thirst be your guide.

Not worth its salt

Sodium is everywhere, too, but that’s not good. In most individuals, too much
salt (sodium chloride) can raise blood pressure, bringing with it a host of
health problems. The Institute of Medicine puts adequate intake of sodium at
1,500 milligrams (mg) daily for young and middle-aged adults and 1,300 mg for
people 50 to 70 years old. Most Americans, however, consume more than double
that amount each day. To cut down on salt, eat more fresh, unprocessed foods.

The power of potassium

Potassium is something that many Americans eat too little of. Most of us get
only 2,500 mg a day, half the Institute’s recommended adequate intake. Potassium
has a major role in cell functioning. Moreover, it can help counteract sodium’s
effect on blood pressure. A potassium shortfall can be easily remedied by some
dietary changes. Again, go for fresh fruits and vegetables, many of which are
loaded with potassium. It’s also found in dairy products, peanut butter, coffee,
and almonds.