1. We are Mostly Water
We all know that water is a fundamental part of life. Second to oxygen, water is essential for survival. Though we can survive several weeks without food, it only takes a day for us to suffer from lack of water. The average adult body is composed of 55 to 75 percent water, which makes up 2/3 of our body weight. This means that each individual contains from 40 to 50 quarts of water. Ideally we should be replacing our body with 2.5 quarts of clean, filtered water per day.
2. Many of us are Dehydrated
Even under the best of conditions, many people tend to be dehydrated. Dehydration occurs when the amount of water in the body drops below an accepted level. Often this decrease goes unnoticed, such as in cold weather when we don't feel actively thirsty. Dieting can also reduce water reserves in the body. As dieters observe the loss of water weight, they are often reluctant to drink more. Dehydration can cause symptoms such as a dry mouth, fatigue, difficulty in focusing, nausea, headaches and reduced physical performance. Often the body's ability to digest food and metabolize fat becomes impaired. Because the body loses water through the skin when we perspire, the kidneys when we urinate, the intestines when we defecate, and the lungs when we exhale water vapor, constant replenishment is essential.
3. What we Gain From Adequate Water Intake
Adequate water intake is essential for keeping energy high, weight low, muscles strong and joints supple. Water helps in reducing toxins, carrying nutrients and oxygen to the cells, assisting in blood circulation, regulating metabolic function, cushioning joints and infusing the tissues and organs with necessary moisture. Adequate intake of water helps to decrease the risk of disease, including cancer.
4. When to Drink Water
Ideally we should drink water before we are thirsty. Eight oz. of water first thing in the morning and then throughout the day is essential to health. Fill up a reusable quart or liter bottle with fresh water to keep with you throughout all of your activities. When working out, drink 8 oz. of water 2 hours before exercising and then again 15 minutes before you begin. Take sips of water every 10 to 20 minutes during your workout, finishing with another 8 oz.
5. The More Active you are, the More Water you Need
Our muscles are composed of 70 percent water. When we are active, we burn calories at a higher rate than when we are in our normal state, causing us to lose body fat. Losing fat causes the body to need a higher percentage of water. As we gain muscle through exercise, we also require more water. Because we store glycogen in the muscles, an element that is used as energy, the more fit we become, the more glycogen is produced. Each gram of glycogen holds approximately three grams of water, which also needs replenishment.
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