Over the years we have been told about the importance of drinking water. Our bodies are made up of about 60% water, with some cells in organ systems containing even more.  Simply put, water is vital to life. Most health experts agree that how much water you take in depends on certain variables. For example, when active or exercising you should be hydrated beforehand and replenish with water during and afterwards.

But many people (almost half of America according to some studies), fall short on the intake of water. When you are less than fully hydrated you are likely missing out on the many health benefits of water.

Water works in your body to…

• Keep kidneys functioning properly
• Maintain healthy skin
• Detoxify
• Aides in energy and weight loss
• Temperature regulation
• Prevents cramps, headaches
• Keeps you regular
• Muscle endurance (and recovery) by replacing fluid loss
• Keep histamines at healthy levels potentially lessen the severity of some allergies

…and that’s the short list!

Hot weather, high altitude, exercise, temporary illness (especially gastor related), and wind requires even more water. Clothing is a factor, too. Wear moisture wicking light clothing and/or have as much skin exposed as practical. Older individuals are more susceptible to heat injury, however anyone (at any age) performing activity in very hot weather should take breaks and listen to their body. When the heat becomes so unbearable, you need to stop and seek shade, water, and any method to cool yourself.

So, exactly how much water should we drink each day? A recent article in the “HUFFPOST” made sense of this question with the following explanation:

“…our needs are based on who we are, how much activity we do, what climate we are in and how many water-rich foods we take in… usually from fruit and vegetables.” ...There are other factors too, adequate rest, pregnancy, medications, and other health conditions.

There are some general guidelines to follow and then you can adjust to your own personal situation. The Institute of Medicine says men over 19 years should take in at least 3.7 liters of water (about a gallon) and women at least 2.7 liters (almost 3/4 of a gallon). The amount includes water from food, which is usually less than 20% of your total intake. A sensible test is to make sure your urine output is light in color. If you are taking in enough water throughout the day you should see the results.

Here are some helpful tips on staying hydrated:
(1) Get yourself a really nifty reusable water bottle and keep it with you.
(2) Use a water reminder app such as Aqualert.
(3) Add a splash of lemon, mint or ginger to your water.
(4) Drink water as soon as you wake up and before every meal.

 (5) If your cold, try drinking warm water (we don’t think about water consumption as much in cooler weather).