Water
What it is and what it does
- Water is the major constituent of the human body. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In food composition tables, moisture (the water in a food) is one of the 'proximate' components, with protein, total fat, ash and carbohydrates. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- IFCT 2017 measures moisture gravimetrically (by weight), using a vacuum or hot-air oven (AOAC method 934.01). (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Water plays a key role in removing body wastes and controlling body temperature. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Water is essential for practically all body functions and is particularly important for keeping body temperature steady. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
Why it matters
- Need rises in hot weather and with vigorous physical activity, because much water is lost as sweat. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Too little: if losses of body water are not made good, physical and mental (cognitive) performance and body-temperature control decline. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Too much: water intoxication (dangerous dilution of body fluids) is rare but can occur with overconsumption of water, rapid rehydration or near-drowning in fresh water. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man | 32-58 ml per kg body weight per day, from beverages | Water requirement (sedentary at the lower end, heavy work at the upper end) | ICMR-NIN 2020 |
| Adult woman | 27-52 ml per kg body weight per day, from beverages | Water requirement (sedentary at the lower end, heavy work at the upper end) | ICMR-NIN 2020 |
| Pregnant woman | 2.1-3.2 litres per day, from beverages | Water requirement (depends on work intensity) | ICMR-NIN 2020 |
| Adults (general guidance) | about 8 glasses (approximately 2 litres) per day, water including beverages | Dietary guidance (more in hot weather or heavy activity) | ICMR-NIN (DGI 2024) |
| Adult women (also older adults) | 2.0 litres/day TOTAL water (drinks + food moisture) | Adequate Intake | EFSA (EU, not an Indian value) |
| Adult men (also older adults) | 2.5 litres/day TOTAL water (drinks + food moisture) | Adequate Intake | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Kodo millet | 14.23 g | IFCT A017 |
| Little millet | 11.36 g | IFCT A016 |
| Ragi (finger millet) | 10.89 g | IFCT A010 |
| Browntop millet | 10.8 g | ICAR-IIMR |
| Quinoa | 10.43 g | IFCT A009 |
| Fonio | 9.8 g | FAO WAFCT 2019 |
| Kuttu (buckwheat) | 9.75 g | USDA FDC 170286 |
| Rajgira (amaranth) | 9.2 g | IFCT A002 |
| Jowar (sorghum) | 9.01 g | IFCT A005 |
| Bajra (pearl millet) | 8.97 g | IFCT A003 |
| Teff | 8.82 g | USDA FDC 169747 |
| Proso millet | 8.67 g | USDA FDC 169702 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- In IFCT 2017, carbohydrate 'by difference' is 100 minus the sum of the proximate components (which include moisture) and total dietary fibre. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Moisture in food, together with humidity, temperature and storage time, influences food quality. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Total water intake counts water from drinking water, beverages of all kinds and the moisture in foods. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Water and other drinks such as tender coconut water or lemon water relieve thirst and meet the body's fluid needs. (ICMR-NIN. Dietary Guidelines for Indians 2024)