What is the function of water in the body?
Water makes up about 60 percent of your body weight. Every system in the body depends on water. Water flushes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose and throat tissues.
How much water do you need?
The amount of water you need daily depends on your activity level and the amount of time spent in the heat.
You lose water through breathing, perspiration, urine and bowel movements. In order for your body to function properly, you must replenish water lost by consuming beverages and foods that contain water.
The Institute of Medicine has determined that men should intake about 13 cups of beverages per day, and women should intake about nine cups of beverages per day.
These beverages should be water, but you can drink milk, juices, coffee, etc. Be sure to remember that coffee, tea and alcohol are diuretics and causes water loss, so you may need to increase your water intake if you them.
If you exercise, you need to drink an extra 1.5 to 2.5 cups of water daily (maybe more depending on the intensity). A hot environment may require you to intake more fluids.
Illness or health conditions such as fever, diarrhea or vomiting will cause the body to lose additional fluids. In these cases, you should drink more than water because you are losing electrolytes, sodium and other nutrients. In these cases, you should drink rehydrating solutions, such as Gatorade or Powerade.
How can you tell if you are dehydrated?
The first sign of dehydration is thirst. If you are thirsty, you're already dehydrated. Other signs of dehydration include having dark-colored urine, a lack of urine, headaches, lack of energy or feeling light-headed.
What to do if you are dehydrated?
Drink water and plenty of it! Water is best because it is calorie-free, inexpensive and readily available. You can also receive water in the foods you eat. Foods with high amounts of water are many fruits and vegetables, such as watermelon and tomatoes, which are 90 percent water or more by weight.
How about sports drinks to rehydrate?
Sports drinks are not always needed every time you exercise. If you are exercising in high temperatures or for prolonged periods, then sports drinks may be needed.
When extra calories and electrolytes are needed, sports drinks may be necessary. Remember that sports drinks contain high amounts of sugar and calories.
Therefore, low calorie sports drinks may be better options, or you can drink half water and half sports drink.
Tips to consume more H2O:
Every time you walk past a water fountain take a sip of water.
Drink a glass of water with every meal.
Carry a reusable water bottle and fill it up throughout the day.
Drink a glass of water when you first wake up.
If drinking alcohol, alternate the alcohol with water.
