Beyond the Tap: Water Facts

Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:

· Excessive thirst
· Fatigue
· Headache
· Dry mouth
· Little or no urination
· Muscle weakness
· Dizziness
· Lightheadedness

How much water do you need?

Every day you lose water through sweating — noticeable and unnoticeable — exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.

· Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.

· Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

· Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.

Factors that influence water needs

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.

· Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.

· Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements.

· Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, etc).

· Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Many sources of water

You don't need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages of all kinds.

Fruits and vegetables — besides being good sources of vitamins, minerals and fiber — contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Thirst not always a reliable gauge

If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment. The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise.

Staying safely hydrated

Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:
· Drink a glass of water with each meal and between each meal.
· Take water breaks instead of coffee or tea breaks.
· Substitute sparkling water for alcoholic drinks at social gatherings.

Source: RD411.com