The human body is comprised of more than 50 percent water and needs it for survival. Each cell, tissue and organ in the body must have water in order to function properly. Your body relies on water to maintain body temperature, lubricate your joints and remove waste materials. For good health, it is important to keep your body well hydrated.
Water Consumption
In extreme cases you can survive up to six weeks without food, but you can only survive a week without water. The general rule is that the average person should drink at least eight, 8-oz. servings of water daily. If you are active or spend a great deal of time outdoors, you need even more. Although it provides no calories, water is just as important to athletic performance as good food.
Hydration
The simplest way to tell whether or not you are hydrated enough is to give yourself the urine test. If your urine is consistently colorless or light yellow, you are well-hydrated. Other signs of being well-hydrated include a mouth that feels moist rather than dry, feeling alert and energetic, not feeling particularly thirsty, the absence of headache or confusion, and the ability to make wet tears when crying. In addition to water, fruit and vegetables juices, milk and herbal teas are sources of hydration. Foods such as watermelon, tomatoes, lettuce and soup broths contain high amounts of water. Caffeinated drinks such as coffee, tea and sodas count toward water intake, too, but the caffeine may cause you to lose more water through frequent urination.
Staying Hydrated
Carry a bottle of water with you, preferably a reusable one that cuts the expense and waste of additional plastic. If plain water is boring to you, add a lemon or lime. Take in water before, during and after exercising. Drink water upon arising and before going to bed. If you are hungry, try a drink of water first, since sometimes the signals of hunger and thirst can be confused. Water can contribute to a feeling of fullness and help with weight loss. Make it an essential part of your schedule and routine so you will remember. Drink water when going out to eat because it keeps you hydrated and is free.
Special Circumstances
There may be times when you need to drink more fluids than usual. If you are ill, for example, don't wait until you become dehydrated -- start drinking extra water or a rehydration solution at the first sign of illness. Start drinking additional water the day before strenuous exercise. Take 1 to 3 cups of water before exercising, then during and after you're finished. Be cautious about drinking too much water, though, as this can cause a potentially fatal condition called hyponatremia, when your blood sodium becomes too low. You should take in additional water when the the weather is hot or humid, or in cold weather if you sweat while dressing in insulated clothing. Heated, indoor air causes your skin to lose moisture, which needs to be replenished, and altitudes above 8,200 feet can cause the need for more water.
