• AUG 01

    Highlighting Hydration


    Your body is composed of about 60% water.

    Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake. Water helps your body: keep your temperature normal, lubricate and cushion joints, protect your spinal cord and other sensitive tissues, get rid of wastes through urination, perspiration, and bowel movements.

    Hydration is also important for digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature, just to highlight a few. And it’s critical for your heart health. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. “If you’re well hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D.

    Your body needs more water when you are: In hot climates, more physically active, running a fever, having diarrhea or vomiting.

    Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

    So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

    Six Reasons For Drinking Water
    • Drinking Water Helps Maintain the Balance of Body Fluids
    • Water Can Help Control Calories
    • Water Helps Energize Muscles
    • Water Helps Keep Skin Looking Good.
    • Water Helps Your Kidneys
    • Water Helps Maintain Normal Bowel Function

    5 Tips to Help You Drink More
    If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

    • Have a beverage with every snack and meal
    • Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste
    • Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods. Plus you can always infuse your water with fruit.
    • Keep a bottle of water with you in your car, at your desk, or in your bag.
    • Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.

    Sources:

    http://www.webmd.com/diet/6-reasons-to-drink-water?page=1

    http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

    http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp#.V45PN4cUXug

    http://www.cdc.gov/healthywater/drinking/nutrition/index.html

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