Macronutrients in our diet:
Water
Water is an essential nutrient because it is involved in all the processes in your body. Since water needs vary with diet, physical activity, environmental temperature, and other factors, it is difficult to pin down an exact water requirement.
In 2004, the Institute of Medicine established a general fluid recommendation of 91 oz a day for women (about 11.5 cups) and 125 oz a day for men (about 15.5 cups).
But the Institute concluded that most people can meet their water needs simply by drinking when they get thirsty.
What’s more, water isn’t the only option for meeting fluid requirements: You can also drink milk, fruit juice, coffee, tea, or soda and eat foods that contain a large percentage of water (such as fruits, vegetables, and soups).
The latest research has not proven anything conclusive about water for health, but generally speaking, liquids do help you to feel more full, and drinking does help you to do something with your mouth besides eat, so plain water is a great choice to help you hydrate.
There is no need for overpriced vitamin waters, and always be careful of the sports and other water based drinks that are high in calories and sugar.