Water makes up more than half of your body. Some 75 percent of your muscles are made up of water, and around 10 percent of your fatty tissue is comprised of water. Regardless if you get it from the tap or from a bottle, drinking plain, pure water is the best way to make sure that you keep your body fluids in balance, a requisite for good health.
Maintain Good Health
Your body loses water every day through innocuous body functions that you don't think about, such as sweating, urination or bowel movements. Water transports essential nutrients to your cells, keeps your nose and throat moist and flushes waste from your organs. To maintain healthy organ functioning, you must replace the amount of water that you lose each day. The American Dietetic Association, citing data from the The Dietary Reference Intakes from the Institute of Medicine, advises men to drink 13 cups of water each day and women nine cups.
Prevent Dehydration
When your body loses more water than you take in, dehydration occurs. Some of the symptoms associated with dehydration include a dry mouth, decreased urination, fatigue, headache and constipation. Dehydration can be caused by diarrhea, vomiting and fever, but it can also be caused by exposure to hot, humid climates; heated indoor air; and when you wear heavy clothing in cold temperatures -- instances when you may need more water. People who live at altitudes higher than 8,200 feet may also need to increase their water intake above the recommended amount.
Water and Exercise
Intense physical activity makes you sweat profusely, which also puts you at risk for dehydration. If your workout doesn't exceed an hour the best way to replenish lost body fluids is to drink water even before you get thirsty. Drink 17 to 20 oz two to three hours before you work out and another 8 oz a half-hour before you start exercising. During physical exertion, drink 7 to 10 oz of water for every 10 to 20 minutes of activity and another 8 oz 30 minutes after you stop. As a general rule, for every pound of body weight you lose after your workout, you should consume 16 to 24 oz of fluid.
Other Tips
Unless you're adverse to the taste, drinking plain tap water is the most cost-efficient way to make sure that your body stays hydrated. Tap and bottled water are equally safe to consume. Vitamin water may make you want to drink more water -- but due to its sugar content, it also adds empty calories to your diet. Try adding a spritz of lemon or lime to your tap water to make it more palatable.
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