Drinking Water to Maintain Good Health
Why We Need Water
Our bodies are estimated to be about
60 to 70% water. Blood is mostly water, and our muscles, lungs, and brain
all contain a lot of water. Water is needed to regulate body temperature
and to provide the means for nutrients to travel to all our organs. Water
also transports oxygen to our cells, removes waste, and protects our
joints and organs.
When we were kids in school, we learned that each
molecule of water is made up of two hydrogen atoms and one oxygen atom. We also learned that it
was great fun to fill up our squirt guns with water, at least until the
principal caught us. What we really didn't learn, however, was how much
water we needed in order to be healthy human beings.
Signs of Dehydration
We lose water through urination,
respiration, and by sweating.
If you are very active, you lose
more water than if you are sedentary. Diuretics such as caffeine and
alcohol cause us to lose water by tricking our bodies into thinking we
have more water than we need.
Symptoms of mild dehydration include
chronic pains in joints and muscles,lower back pain, headaches, and
constipation. A strong odor to your urine, along with a yellow or amber
color indicates that you are not getting enough water. (Note that
riboflavin, a B Vitamin, will make your urine bright yellow.) Thirst is an
obvious sign of dehydration and in fact, you need water long before you
feel thirsty.
How Much Water To Drink
A good rule of thumb is to take your
body weight in pounds and divide that number in half. That gives you the
number of ounces of water per day that you need to drink. For example, if
you weigh 160 pounds, you should drink at least 80 ounces of water per
day. If you exercise you should drink another 8 ounce glass of water for
every 20 minutes you are active. If you drink coffee or alcohol, you
should drink at least an equal amount of water. When you are traveling on
an airplane, it is good to drink 8 ounces of water for every hour you are
on board the plane. If you live in an arid climate, you should add another
2 servings per day. As you can see, your daily need for water can add up
to quite a lot.
The best source for water is plain,
pure drinking water. Juices and sodas have a lot of sugar in them and
aren't a good source, so if you drink them, they don't count towards your
daily amount. Diet sodas aren't a good choice either. Herbal teas that
aren't diuretic are fine. Sports drinks contain electrolytes and may be
beneficial, just look out for added sugar and calories that you don't
need.
Carry A Water Bottle
It may be difficult to drink enough
water on a busy day. Be sure you have water handy at all times by keeping
a bottle for water with you when you are working, traveling, or
exercising. If you get bored with plain water, add a bit of lemon or lime
for a touch of flavor. There are some brands of flavored water available,
but some of them have sugar or artificial sweeteners which you don't need.
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