Water Intake Facts
Every year we focus at least one post on the importance of water. You may think we're going overboard, however water is the principal component of our bodies, and accounts for approximately 60 percent of our body weight. Lack of water leads to dehydration and can inhibit our bodies from carrying out normal functions. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Simply put, we need water to survive, and we need enough water to perform at optimal levels. A consistent state of dehydration has serious effects. Maintaining fluid intake is a year-round concern, but it’s even more important in warm weather.
Your skin contains a lot of water and it is your body’s protection against fluid loss, it's also an important barometer for you that points to your levels of hydration! If your water intake is consistently low, you may be at higher risk for kidney stones, colon cancer, and low blood pressure. You should drink a minimum of eight glasses of water a day… it's not as hard as it sounds!
- A study in the US National Library of Medicine found that a fluid loss of only 1.36% after exercise impairs mood and concentration, while increasing the frequency of headaches.
- A study published in the European Journal of Clinical Nutrition found that mild dehydration (1-3% of body weight) caused by exercise or heat can negatively affect many aspects of brain function.
- Dehydration actually causes cells to shrivel, which can result in muscle fatigue.
- The American College of Sports Medicine recommends drinking approximately 17 ounces of fluid two hours before exercise, and replacing the fluids lost by sweating at regular intervals during a workout.
Water… an easy way to make immediate improvements to your health!
- Start every day by drinking 1-2 glasses of water in the morning.
- Keep a water pitcher in the refrigerator.
- Drink water before you feel thirsty; if you feel thirsty, you’re already mildly dehydrated.
- Drink pure water — tap water is the bargain of the century. If water in your locality is questionable, there are plenty of excellent, reasonably priced filters.
- Avoid processed juices and sodas that are high in sugar content.
- For every eight ounces of a caffeinated beverage or alcohol you drink, supplement with an additional eight ounces of water.