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We don't often think of water as a nutrient, but it is as important to our health as any of the nutrients. This may seem obvious, as we know life cannot be sustained without water. The human body is made up of 60 -75% water and water is used by every cell of the body. All the many biochemical reactions and metabolic processes that take place in the body depend on water. The body cannot function optimally or efficiently when it is not well hydrated with fluids. Water is the primary component of our body fluids; it aids in digestion, provides the vehicle for circulating nutrients and oxygen through the body, as well as for the elimination of waste. It helps lubricate joints, protect organs, and maintain normal body temperature. A well hydrated body is necessary for optimal exercise and athletic performance.
Water Losses
On average, your body losses 8 - 12 cups of water a day. This is increased by:
- exercise
- hot weather
- low humidity
- altitude
- high fiber diet
- consumption of caffeine and alcohol containing beverages
Fluid Replacement
In general men need to replace about 12 cups of fluid daily and women need to replace 8 -10 cups. Not all of this fluid is generally replaced by drinking water, although water is the major way of meeting your fluid needs. Fluid can be replaced by:
- water
- non-caffeine, non-alcoholic beverages
- soups
- water found naturally in foods (vegetables and fruits are high in water)
Drink at least 8 cups of water a day.
You can count skim milk, 100% fruit juice, and decaffeinated teas as part of this because they are mostly water.
Tips for increasing your water consumption:
- At work keep a large water bottle on your desk.
- At home keep a pitcher of water in your refrigerator.
- Carry a water bottle with you when you leave the house.
- Change to decaffeinated coffee, tea and soda, instead of caffeinated beverages.
- For every caffeinated beverage you drink, drink a glass of water.
- Drink a glass of water before meals and snacks.
- Order water at restaurants.
- Add lemon or lime to your water if it allows you enjoy water more.
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