Water - Do You Drink Enough?

Do you rarely think about drinking water? If so, you are not alone. Many people do not realize how vital water is. It makes up 55-75 percent of your body weight, and is important to every cell, organ, and system. Lack of water kills faster than lack of any other nutrient.

Water moves other nutrients throughout the body, removes waste, helps protect organs from shock, helps move food through the digestive tract, lubricates joints, and regulates body temperature. It is especially important for the production of perspiration, the body's way of cooling itself and keeping its core temperature from rising.

Mild dehydration over time has been linked with increased cancer risk, salivary gland function, kidney stones, and even fatal heart attacks.

We typically need six to eight cups of fluid each day, more in hot weather. Water cannot be stored in the body and must be replenished each day.

Your need for fluids may be increased by high temperatures, exercise, low humidity, high altitude, a high fiber diet, and increased fluid losses. Some medications can further dehydrate the body.

Our sense of thirst declines with age. So don't rely on it. If you're thirsty, you are already slightly dehydrated.

Other signs of dehydration include dry lips and tongue, weakness, dizziness, exhaustion, headache, nausea, cramps, infrequent urination or dark colored urine.

Drinking water is the best way to meet your fluid needs. But fluids can come from other sources, such as juice, milk, soups, and fruits and vegetables. Current research shows that even caffeinated beverages, such as coffee and tea, can be hydrating.

Make water a habit. Drink a glass as soon as you get up, drink a glass before each meal or snack, sip on ice water on hot days, order water at restaurants, and don't pass up a drinking fountain without stopping. Drink before, during and after exercise.

If you're home all day, fill a half-gallon pitcher every morning. Drink from it during the day until it's empty-you'll know you have drunk eight cups.

Add slices of lemon, lime, or orange for a hint of flavor.