Water, although we take it for granted, is one of the 6 classes of nutrients that we must ingest on a daily basis.  60 to 70 percent of our body is composed of water.  Without it, chemical reactions that occur all the time in the body can’t take place.  Drinking is essential, as we cannot conserve or store water in our body. Yet, most of us are probably only getting about a third of the valuable hydration benefits we need.

Water makes up more than 70% of solid body tissue and helps regulate body temperature, carry nutrients and oxygen to cells, remove waste, cushion joints, and protect organs and tissues. Lack of adequate water intake leads to headaches, grogginess and dry, itchy skin. Severe dehydration affects blood pressure, circulation, digestion, kidney function, and nearly all body processes. A healthy body maintains proper hydration by balancing fluid intake and output. You normally lose about 2 ½ quarts (10 cups) of fluid daily through perspiration, urination, respiration and bowel movements. So you need to replace this amount each day.

The question is, how much to drink and what beverages should we drink?  It is probably prudent to consume a minimum of 8-10 cups of fluid per day.  This is in addition to the water you get through eating solid foods.  For instance, a baked potato with skin is about 70% water.  Eating fruits and soups is another way to ensure that you are staying hydrated.  Water is certainly the best way to achieve these 10 cups per day.  But since milk and juice are about 90% water, it is also a good source of fluid. Caffeinated beverages not only don’t meet your fluid requirements, but because they act as a diuretic and expel fluid from the body, they can be harmful in terms of staying properly hydrated. 

People that are exercising need to exhibit extreme caution in order to maintain a high level of hydration.  According to the guidelines issued by the American Council on Exercise, one should drink two cups of water within an hour before exercising, consume 4 to 8 ounces of fluid every 10 to 15 minutes during the workout, and consume 2 cups of fluid for every half kilogram lost during exercise at the conclusion of the workout.  One should never lose more than 2% of their body weight due to dehydration.  This is dangerous and can effect you performance.  Also, remember that we here in the Middle East, live in a hot and sometimes very dry climate.  We need to be extremely careful in the summer months to drink enough. 

How do you know if you are beginning to dehydrate?  Don’t rely on the thirst reflex.  If you are thirsty, you’ve waited to long before drinking. If the color of you urine is a dark, gold color, it means that you are not drinking nearly enough.  One quick tip on how to stay hydrated all the time.  Every time you are ready to eat one of your meals or snacks, drink 2 cups of water before and 2 cups after.  This will ensure that you stay hydrated and healthy. 

Drinking a sufficient amount of water is another way to “add hours to your day, days to your year, and years to your life.”

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Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)