Drink Up! (Water, that is...)

Did you know that 60% of our body mass is water? Water is essential to good health, and is used to to ensure the proper functioning of many body processes:

• Maintaining body temperature
• Aiding digestion
• Transporting nutrients to cells
• Dissolving vitamins and minerals
• Diluting toxins
• Moistening mucus membranes in our eyes, nose, ears, and brain
• Protecting, cushioning, and lubricating the spinal cord and joints
• Maintaining proper moisture levels in bodily fluids like saliva, blood, and bone marrow
  
  

Though daily water needs vary from person to person due to activity level and environmental conditions, the Institute of Medicine recommends that women should drink 9 – 12 cups of water daily, and men should drink 12 – 16 cups daily to remain healthy. That's ½ and ¾ gallon for women and ¾ to 1 gallon for men each day!

Ask yourself: are you getting enough?

About 20% of our fluid intake comes from food, particularly from water-heavy fruits and vegetables like tomatoes, watermelon, and lettuce. The rest of it can come from any fluid source: water, tea, coffee, soda, milk, sports drinks, or juice.  HOWEVER, it's not recommended to utilize sweetened or carbonated drinks for hydration.  The Institute of Medicine recommends that most of your daily fluid intake come from low-calorie and unsweetened sources such as water, milk, and plain tea/coffee to prevent weight gain.

An easy way to ensure that you're getting enough fluid is to drink a glass of water:

• When you wake up
• At every meal
• Between each meal
• Prior to, during, and after exercise or physical activity

Keep in mind that you will need to increase your fluid intake if you are pregnant or breastfeeding, if the weather is hot and/or humid, if you're exercising or participating in moderate physical activity, or if you're working in an artificially cooled/heated area.

Dehydration occurs when our bodies aren't receiving enough fluid to function properly. Dehydration, if left untreated, can be dangerous and require hospitalization. Mild dehydration can be treated easily at home by sipping fluids slowly and resting.

Know the symptoms of mild dehydration:

• Intense thirst
• Dry/sticky mouth or eyes
• Dizziness, light-headedness, or confusion
• Dark-colored (amber) urine with a strong scent
• Decreased frequency of urination
• Headache
• Flushed skin
• Fatigue, muscle weakness, or tiredness

So drink up, and stay hydrated!