Do you suffer from headaches, fatigue, dizziness, dry skin, dry mouth or thirst? These are all signs of dehydration. Since water makes up about 60 percent of our body weight, it is important that we drink water each day. We can go without food for almost two months, but without water only a few days. Our body completely depends on water intake in order to function properly. Here are some ways that water helps our body:

  • flushes toxins out of our vital organs
  • carries nutrients to our cells
  • helps us to feel full if we are trying to loose weight
  • boosts our metabolism -especially if the water is ice cold because your body has to work to warm the water up, which burns a few calories in the process
  • our heart doesn’t have to work as hard to pump blood throughout our body if we drink enough water
  • 85% of our brain tissue is water – by drinking water – our mind will be less stressed
  • helps prevent muscle cramping and lubricates joints in the body
  • helps reduce fine lines and wrinkles in our face since it hydrates skin cells and plumps them up
  • helps to flush out impurities and improves circulation in blood flow which in turn leaves our face looking rested, clean and glowing
  • helps dissolve waste particles and passes them smoothly through our digestive tract
  • helps our body by diluting the salts and minerals in our urine that lead to kidney stones
  • provides a moist environment for ear, nose and throat tissues

So you may wonder just how much water is enough. Some experts say that you divide your weight (in pounds) by two and the resulting number is the number of ounces of water you need each day. (For example, if you weigh 150 lbs., you should drink 75 ounces of water daily.) The most common is the 8×8 rule – eight 8-ounce glasses of water per day (2 quarts, 1.8 liters). These are just two of the the many theories and there are several more out there. It is a question that probably each nutritionist or doctor will have a different answer to…since the answers are based on a variety of  factors.

Every individuals water intake will vary on their weight, how active they are and the climate they live in. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to make up for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for a short amount of exercise, but intense exercise such as running a marathon requires more fluid intake. For this type of intense exercise, experts recommend drinking sports drinks that contain sodium because this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia (see below), which can be life-threatening.

On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This will keep your body hydrated and it can prevent heat-related illness. Altitudes greater than 8,200 feet could trigger increased urination and more rapid breathing which could lead to dehydration.

Some things that you can do to make sure you are getting enough water:

  • Carry water with you everywhere! If you don’t like the taste of water or just find it boring, add lemons, lime, cucumbers or mint to it. This will add flavor and hopefully help you to drink more of it! 
  • Also, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight
  • Drink a glass of water with each meal and between each meal
  • Hydrate before, during and after exercise
  • Substitute sparkling water for alcoholic drinks at social gatherings

Note: Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. They can help you determine the amount of water that’s best for you. Also, infants should be given only formula or breast milk unless your pediatrician tells you otherwise.

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