Water
How Many Calories in Water? Nutrition Facts and Benefits
Water is the most essential beverage for life and the primary component of the human body. Naturally calorie-free and free of macronutrients, it hydrates cells, supports temperature regulation, and helps transport nutrients and remove waste. Whether from tap, spring, or mineral sources, water is universally consumed and pairs well with any meal or on its own.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 0 kcal | 0 g | 0 g | 0 g | 0 g | 0 mg |
| 2 | 1 cup (240 ml) | 0 kcal | 0 g | 0 g | 0 g | 0 g | 0 mg |
Note: Mineral and sodium content can vary depending on the water source (tap, spring, mineral).
Health Benefits of Water
- Supports hydration, cellular function, and overall metabolism.
- Helps regulate body temperature and lubricates joints.
- Aids digestion and promotes regular bowel movements.
- Supports kidney function and waste removal; helps reduce risk of kidney stones.
- May improve concentration, mood, and physical performance.
- Zero calories—an effective replacement for sugary drinks to support weight management.
Tips for Consuming Water
- Aim for about 2–3 liters per day for most adults; adjust for activity, climate, and individual needs.
- Sip regularly throughout the day; use urine color (pale straw) as a simple hydration guide.
- Add natural flavor with lemon, lime, cucumber, or mint to increase intake without added sugar.
- Choose water over sugary beverages; keep a reusable bottle nearby to build the habit.
- During prolonged exercise or heavy sweating, consider mineral water or electrolyte beverages.