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Water Tips
4/27/2009
by Amy Buchanan
How much water do I need every day?
Six 8-ounce glasses? Eight 8-ounce glasses? Or an amount equal to half my body weight?
Though medical and health experts disagree on just how much water is enough, there’s no disputing that a daily dose of H₂0 does a body good.
Not having an adequate water intake can affect how you look, how you feel and how your body functions.
“Every system in your body depends on water,” according to the Mayo Clinic. “Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Even mild dehydration can drain your energy and make you tired.”
Much of water that the our bodies need is present in the foods we eat, particularly in fruits and vegetables. But most of us probably need to nourish our bodies with more fluids than we’re drinking and eating.
If you find yourself feeling thirsty throughout the day, that’s a sure sign that you need a tall drink of water. Your urine will also let you know if your body is low on fluids. If you’re properly hydrated, your urine should be clear or pale yellow in color. Otherwise, you may need to fill up your tank.
It’s always a good idea to replenish the fluids in your body after exercising. Pregnant women and nursing mothers need to drink extra water and other healthy liquids to stay hydrated. If you live in a hot climate or a high-altitude locale, you may need to up your water intake.
Many people struggle to drink the “recommended” amount of water every day.
Here are some strategies that you can use to make sure you’re satisfying your body’s thirst for fluids:
- Have a glass of water with every meal. Most tumblers and restaurant glasses are 16 ounces, so in these three sittings you’ll be drinking 48 ounces of water. Add a glass just before bed, and you’ll have reached 64 ounces, if that’s your goal and your body’s requirement.
- It’s best to avoid caffeinated and sugary beverages. But if you can’t swallow a half-gallon of water every day, you can substitute milk, decaf coffee or tea and sugar-free beverages, such as Crystal Light, for water.
- Purchase a large sports bottle and measure out your daily intake of water every morning. Then carry that bottle with you and sip throughout the day.
- Jazz up tap or bottled water by adding a slice of lemon or lime. Or take a cue from high-end spas and add zest to plain H₂0 with cucumber slices, sprigs of rosemary, mint leaves or other zero-calorie flavor infusers.
- Nosh on water-dense foods like watermelon and tomatoes, which also happen to be low in calories and high in nutrients.
- Pay attention to your body’s signals. By the time you’re thirsty, you may already be suffering from mild dehydration. So, drink up.
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