Another essential element in keeping your balance: Water

Get the facts:

• The human body is mostly water. That’s true – human tissue is 55 to 75 percent water. Thin people have more water in their bodies than heavier folks, because muscle holds more water than fat.
  
  
• We’re all dehydrated. It’s probably not quite that extreme. You have to lose 10 percent of your body fluid to be clinically dehydrated, and that’s a lot of water. In general, though, most of us don’t take in enough water to keep our bodies functioning at a peak level, so getting dehydrated is probably easier than it should be.
  
  
• Water can help you lose weight. Along with fiber, water is a key element in keeping your system running efficiently. It aids in weight loss by eliminating waste quickly, keeping joints and muscles lubricated so you don’t get tired as easily, and keeping you hydrated so you don’t feel as hungry. It’s true that we’ve trained our brains from childhood to confuse hunger and thirst signals, so we often think we want a snack when what we really want is a few sips of water.

So how much water does a healthy, active adult really need, and how hard is it to get that amount?

Cups and gallons: picture what you need!

You’ve probably also heard that you need eight glasses of water a day (64 ounces) to maintain a good level of hydration. That’s half a gallon, which may seem like a lot. However, 64 ounces is actually the minimum you need just to replace daily output, and here’s why:

• Perspiration from everyday activities – not exercise – uses two cups a day. Obviously, it’s more in warm weather, but if you’re bundled up, you may be sweating under the layers.
  
  
• Bathroom breaks – a cup each trip.
  
  
• Sweaty feet – another cup a day.
  
  
• Breathing – Your lungs expel two to four cups of water a day just doing their job – more in cold weather than warm, which is why your lips get chapped and your skin dries out in winter.

So you’ve already used 10 or 12 cups, and you haven’t even started working out yet! An hour of exercise uses another four to eight cups, depending on how intensely you exert yourself, how warm the environment is, and your own body. If you sweat a lot anyway, you’ll be at the upper end of the range when you work out. And losing water at that rate makes your muscles and joints – which need lubrication – achy and tired, so you don’t get as much from your exercise routine.

You need more water, too, if you’re partying – and this is the season! Party foods can be high in salt, which soaks up fluids, and both alcohol and carbonated drinks are diuretics, which send you to the bathroom more often. A post-party headache is a clue that you really might be close to dehydration!

Making it easy

A lot of people walk around with water bottles, but how many of them can tell you how often they empty those bottles? How do you know you’re getting enough water? What if you just don’t like water? These hints may make it easier to be sure you’re getting at least the minimum:

• Use a pitcher. A 32-ounce coffee carafe will keep your water cold for hours – which, for many people, makes it taste better – and if you drain the pitcher twice during your work day, you’re there! It’s much easier than counting glasses.
  
  
• Swish it up a notch. If you think water is boring, add a splash of juice or sugar-free flavoring. Even a serving adds a lot of flavor.
  
  
• Go herbal. Herbal teas are tasty hot or cold, and they won’t dry you out like caffeinated drinks.
  
  
• Get fizzy. Sparkling water, seltzer, and lightly-flavored carbonated water – often much cheaper than sodas – are still water!
  
  
• Munch your water. Many foods – like lettuce, broccoli, melons, and strawberries – contain a lot of water.
  
  
• “Sip it” on the go. Have a couple of sips every time you pass a water fountain. If you’re exercising, take a few sips every time you change moves or slow your pace. It’s easier to stay hydrated than to get re-hydrated.
  
  
• Slow down. If you’re hot and sweaty, sip slowly. Drinking water – especially ice cold – too fast when you’re working out can give you stomach cramps and even make you sick.

Avoid excessive sugar, caffeine, and alcohol. Caffeine – in sodas, coffee, and regular tea – and alcohol increase urination, so you’re not replacing fluids when you drink them. And fruit juice, even 100 percent juice, contains naturally-occurring sugar, so it’s better for you as a flavoring than a “solo” drink.

Bottom line:

You may not be dehydrated, but you probably need more water than you’re getting. Fortunately, that’s easier to fix than you might think. Increase your daily water intake to at least 64 ounces to keep muscles more resilient, joints more flexible, and your whole system healthier.

Additional resources:

From WebMD:
Drinking Water For Health
Drinking Water May Speed Weight Loss
Not All Water Is Created Equal - Watch WebMD Video - About “water intoxication,” but also about how to get enough water.

Other information and resources:
Water and Weight Loss by Kim Beardsmore: The Sideroad
FitDay - Free Weight Loss and Diet Journal – Mentioned earlier, but worthwhile to note: you can actually set a water intake goal here, and it will measure not just the water you’ve logged in glasses, but also the moisture in your food! Figure about 1,800 grams of water is a little less than 8 glasses, and start from there.