Drinking water is so important
for good health. When you were a kid in school, you learned that each
molecule of water is made up of two hydrogen atoms and one oxygen atom.
You may also have learned that it was great fun to fill up your squirt
guns with water, at least until the principal caught you. What you may
not have learned, however, was how much water you needed in order to be a
healthy human being.
Why You Need to Drink Water
Your body is estimated to be about 60 to 70 percent water. Blood is
mostly water, and your muscles, lungs, and brain all contain a lot of
water. Your body needs water to regulate body temperature and to provide
the means for nutrients to travel to all your organs. Water also
transports oxygen to your cells, removes waste, and protects your joints
and organs.
Signs of Dehydration
You lose water through urination, respiration, and by sweating. If you
are very active, you lose more water than if you are sedentary.
Diuretics such as caffeine pills and alcohol result in the need to drink
more water because they trick your body into thinking you have more
water than we need.
Symptoms of mild dehydration
include chronic pains in joints and muscles,lower back pain, headaches
and constipation. A strong odor to your urine, along with a yellow or
amber color indicates that you may not be getting enough water. Note
that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst
is an obvious sign of dehydration and in fact, you need water long
before you feel thirsty.
How Much Water do You Need to Drink?
A good estimate is to take your body weight in pounds and divide that
number in half. That gives you the number of ounces of water per day
that you need to drink. For example, if you weigh 160 pounds, you should
drink at least 80 ounces of water per day. If you exercise you should
drink another eight ounce glass of water for every 20 minutes you are
active. If you drink alcohol, you should drink at least an equal amount
of water. When you are traveling on an airplane, it is good to drink
eight ounces of water for every hour you are on board the plane. If you
live in an arid climate, you should add another two servings per day. As
you can see, your daily need for water can add up to quite a lot.
Twenty percent of your water
need will come from the foods you eat. The rest of your water need
should come from the beverages you drink. Water is the best choice.
Sodas have a lot of sugar in them, so if you drink sodas, you may take
in more calories than you need. Herbal teas that aren't diuretic are
fine. Sports drinks contain electrolytes and may be beneficial, just
look out for added sugar and calories that you don't need. Juices are
good because they have vitamins and nutrients.
Caffeinated
beverages will also add to your daily water need. Even though caffeine
is a diuretic, if you regularly consume caffeine, your body will
regulate itself to that diuretic effect.
Drink Enough Water
It
may be difficult to drink enough water on a busy day. Be sure you have
water handy at all times by keeping a bottle for water with you when you
are working, traveling, or exercising. If you get bored with plain
water, add a bit of lemon or lime for a touch of flavor. There are some
brands of flavored water available, but watch for extra calories.
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