Humans lose water throughout the day when breathing, sweating, urinating and having bowel movements. In order for the body to function properly, this water needs to be replaced by drinking fluids and eating foods that contain water.
Why is water important? Water plays an important role in every bodily function in the body. It helps flush toxins out of vital organs and carries nutrients from food to cells for energy. Water helps to keep hormones, body temperature, and the digestive process working properly. Joints, skin, and internal organs also depend on water to function properly.
Proper Hydration. When someone is properly hydrated, their urine is clear and relatively odor-free. Dark yellow or cloudy urine is often a sign of dehydration. Another sign of dehydration is thirst. If a person drinks water only when thirsty, he or she may not be drinking enough. Additional signs of dehydration include: dry mouth, headaches, muscle cramps, fatigue, inability to concentrate, dizziness and nausea.
How Much to Drink. How much water a person needs to drink per day depends on several factors, exercise, the environment, injury or illness, and pregnancy or breast feeding. Fluid recommendations for adults is two liters -- or a little more than eight cups -- of water daily in addition to a normal diet Food supplies roughly 20 percent to of hydration needs.
Instances where we need to drink more water include before, during, and after exercise, exercising in hot weather, if you are ill or injured, or during pregnancy or breast feeding. Sports drinks that contain sodium and potassium (electrolytes) are generally only necessary when exercising hard for an hour or longer. Beware of the high caloric count in sports drinks. Even drinks that claim to have 10 calories per serving often have two to three servings per bottle.
While caffeinated beverages such as coffee, tea and soda do count towards hydration, water is still the best choice as it is stimulant and calorie free.
Ways to Increase Daily Water Intake
Carry a large water bottle and drink from it throughout the day.
Drink a full glass of water with each meal or snack.
Drink a full glass of water whenever taking medication.
Drink water before, during and after exercise.
Add a slice of lemon, lime or a handful of raspberries to water to add a little flavor.
When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water.
When drinking juice, fill half of the glass with juice and top it off with water.