Get quenched!

By:
Lynn Grieger

In a recent newsletter, we asked you how you fit water into your day. With more than 200 responses, it is clear that iVillagers know how important water is. But did you know that water is the most important nutrient? Or that our bodies contain more water than any other substance? No wonder drinking sufficient water is one of the most important steps we can take to protect our health.

The water within

Most adult bodies contain 10-12 gallons of water; that's 55 to 75 percent of our total body weight. Muscle holds more water than body fat, so the leaner you are, the greater proportion of water your body contains. Water is present in every part of our body: 83 percent of the blood, 73 percent of muscle tissue, 25 percent of body fat and even 22 percent of bones are made up of water.

So what does water do in our body?

Water is essential, meaning we have to drink enough of it to live and promote good health. Water is an important component of just about every function that takes place within our bodies. It:

• regulates body temperature.
• transports nutrients and oxygen throughout the body.
• carries waste products away from body cells.
• cushions joints.
• protects body organs and tissues.

How much is enough?

On average, we lose about 10 cups of water each day through perspiration, breathing, urination and bowel movements. And this is on a typical day without exercise or hot weather.

Most adults need 8-12 cups of water each day. There are several times when we need even more:

• In extreme temperatures, either hot or cold, we need more water to regulate body temperature.
• Strenuous exercise or work causes increased perspiration, leading to an increase in the amount of fluid we need to drink.
• Pregnant women need more water to support their increased blood supply and the growing baby.
• Breastfeeding women require additional water to produce sufficient breast milk.
• Fever, diarrhea and vomiting increase our water needs to prevent dehydration.

Tips to drink enough water

If you wait until you're thirsty, chances are you're not drinking enough. Here are ways to make sure you get enough fluids on a daily basis:

• Add an eight-ounce glass of water to each meal.
• Take a 16-ounce water bottle to work. Drink all the water before lunch, refill your water bottle, and drain it again before you head home.
• Bring bottled water with you in the car, train or subway.
• Keep a two-quart container of water in the refrigerator. Empty it by the time you go to bed, and then refill it for the next day.
• Every time you walk past a drinking fountain, stop and take a drink.
• Drink water instead of snacking while you prepare dinner, read the newspaper or watch television.
• Take a water bottle with you whenever you exercise.

Got a question or comment for Lynn? Post it on the Healthy Eating Expert message board!