Water is the main chemical component of your body, making up 75 percent of your muscle tissue and 10 percent of your fatty tissue. The conventional recommendation is to consume eight cups of water each day, but factoring in your current health, fitness level and daily activities can give you a better understanding of how much fluid your body needs.
Benefits
Every working system in your body depends on water to maintain proper function. Water carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. It flushes out toxins and prevents and alleviates constipation by moving food through your intestinal tract. When you are properly hydrated, water can improve the look and feel of your skin.
Recommended Intake
Every day you lose water through natural processes such as breathing, perspiration and urine and bowel movements. The average daily urine output for adults is 1.5 l. You lose another liter each day through breathing, sweating and bowel movements. MayoClinic.com states that your food intake accounts for about 20 percent of your total fluid intake. If you consume 2 l of water per day along with a normal, healthy diet, you will replace the fluids lost.
Exercise Factor
If you are physically active, you need to consume more water than the general population to avoid excessive water loss. In one hour of exercise your body can lose more than a quart of water, depending on your intensity level and environment. The American Council on Exercise recommends drinking 17 to 20 oz. of water two hours prior to exercise. Every 10 to 20 minutes during exercise you should drink 7 to 10 oz. Drink 16 to 24 oz. of water for every pound of body weight you lose as a result of exercise.
Dehydration
Lack of water on a daily basis can lead to a life-threatening condition called dehydration. When dehydration occurs your body is unable to carry out its normal processes. Dehydration is especially dangerous during exercise. As you become dehydrated you may lose coordination, experience muscle fatigue and become lethargic. Since your body is unable to cool itself properly, dehydration may lead to heat exhaustion and stroke.
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