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WATER:
An
essential element in keeping your balance.
We've heard it before:
Your body is mostly water. Most Americans are chronically
dehydrated. You need eight glasses of water a day. If you think
you're hungry, you may really be thirsty. Water helps you lose
weight. If you're skeptical about how true those statements are,
you're not alone. So first, let's break down the information and
find the facts. Then we'll explore why water is so important and how
to be sure you're getting enough.
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.
http://www.humana.com/members/health/plan_professor/12_07_water.asp
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