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 Health Tips - Water
a valuable nutrient.
Unless you are sweating or your throat is dry and feels parched, you probably forget the importance of this nutrient. This nutrient makes up 55-75 percent (10-12 gallons) of your body weight and has many vital roles in your body's daily maintenance activities. Such roles include aiding in digestion and elimination of waste, regulating proper body temperature and acting as the vehicle to transport oxygen and nutrients to all the cells in your body. Unfortunately, many of us do not get enough of this valuable nutrient: WATER!  So How Much Water Do You Need Daily?Generally, men need at least 12 cups of water daily while women need around 9 cups on a daily basis. This seems like a large amount until you consider how much water your body loses daily through perspiration, urine and respiration; 8-12 cups of water that must be replaced. Your need increases if you sweat more due to exercise or spending more time outdoors. Experts recommend drinking approximately 2 cups of water two hours before a prolonged outdoor event or exercise routine and another 2 cups about 20 minutes before the event occurs. To help replace what is lost while exercising and sweating, it is recommended to drink water at regular intervals. Because everyone's body is different, these guidelines may need to be adjusted. Your body informs you of your hydration status by the concentration and color of your urine. As you become dehydrated, your kidneys reabsorb as much water as possible, which concentrates the urine, darkening it. The kidneys do not concentrate the urine as much as when you are adequately hydrated, so it remains clear and diluted. Monitoring urine concentration and color is an easy way to ensure your body is getting all the water it should. It is also important to note that if you feel thirsty during the day or after a workout, you are already mildly dehydrated - DRINK UP! What are the best sources?While most of your fluid needs should be met by drinking water, other sources such as soups and other beverages can also help meet these daily needs. Other beverages include 100% fruit juice, skim milk and decaffeinated teas- since they are mostly water. Limit these beverages to no more than 3-4 servings of your daily fluid intake. As far as what type of water, do not get hung up on whether you should drink tap water or bottled water; it really is just a matter of taste. So what DOES NOT count as proper fluid sources? Caffeinated teas, coffee and carbonated beverages, as well as alcohol, are NOT counted in your daily fluid intake. These type beverages act as diuretics - which simply means they cause you to lose water and lead to dehydration (no matter what the urine concentration and color are). So if you drink caffeine, limit it to two servings a day. Can Drinking Water Help With Weight Loss?YES IT CAN! In fact, it is essential to weight loss for many reasons. Water fills you up, so you may end up eating less. Also, if the body is not properly hydrated, fatigue sets in, hence exercise routines are not completed. Metabolism is also affected by hydration status; it slows down if you are dehydrated. Lastly, if sugar-containing sodas or juices are substituted for water, more calories are consumed. A typical 6-pack of a sugar - containing, carbonated beverage contains approximately 1000 calories. This decrease in calories would definitely be noticed! Helpful Water
Tips
No matter how busy you are, drinking water is easy and convenient enough to be added to your day. Some people complain about the taste of water and state that it is hard to drink the recommended servings. Try adding a slice of lime, lemon or orange or even a fresh sprig of mint, to make it more desirable. The following tips should help ensure you stay adequately hydrated.
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