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THE IMPORTANCE OF HYDRATION
THE IMPORTANCE OF HYDRATION
OR
WHY SHOULD I DRINK WATER?
The AC4Me Kickoff was a great success, with a lot of very good information for all of the participants. We will spotlight one of the items from the kickoff in this message – HYDRATION. Ella talked about the importance of hydration, and we are going to expand on her discussion this week. This is an extremely important topic, so it may be a little longer than our usual messages; please take a few minutes to read in its entirety.
Water plays many important roles within the body. Water is the major part of most of the body’s cells (except for fat cells) and it also cushions and lubricates the brain and the joints. It transports nutrients and carries waste away from the body cells. It also helps regulate body temperature by redistributing heat from active tissues to the skin and cooling the body through perspiration.
Water is the main constituent of the human body. It is normally about 60% of body weight in adult males, and is slightly lower, about 50-55%, in females due to their higher proportion of body fat. The muscles and the brain are about 75% water, the blood and the kidneys are about 81%, the liver is about 71%, the bones are about 22% and adipose tissue is about 20%. Most of the water in the body is found within the cells of the body.
The body requires water to survive and function properly. Humans cannot live without drinking for more than a few days – depending on weather, activity levels and other factors. Although commonly it is treated rather trivially, no other nutrient is more essential or is needed in such large amounts.
Water is lost from the body predominantly via the kidneys as urine and via the skin as sweat. These losses vary widely with the amount of fluid intake, diet, activity level, temperature and clothing. Water balance is achieved when losses are compensated by intake from food and beverages plus metabolic water production. Because of these factors, water requirements will vary between individuals.
Your body loses water as it performs its daily functions, like breathing for example. To enable your body to function correctly, you have to drink a considerable amount of water every day. How much water should you drink? The old water-drinking-rule is 8-8 ounce glasses of water a day. But, is drinking 8 glasses of water enough? The amount of water intake for each of us will vary according to our weight. A more accurate estimation is to drink at least half your body weight (in pounds) in ounces of water. For example:
You weigh 160 pounds. 160 divided by 2 = 80. You should drink 80 ounces a day.
8 Health Benefits of Drinking Water Daily:
If you find it difficult to drink water, add a little lemon to your water. Adding lemon to your water has benefits on its own, but we will save that explanation for another day.
TIPS FOR DRINKING ENOUGH WATER
Spread your water drinking evenly throughout the day. Keep a large mug on your counter, mine happens to be 32 ounces, and every time you pass your mug, take a drink or two. Carry a water bottle with you everywhere. When you are sitting and reading, or working on the computer, have water readily available.
Approximately 30 minutes prior to exercise, drink 1-2 glasses of water. This helps replenish the fluid loss and fuel the muscles during exercise. Drink 1-2 glasses after exercising too.
If water hasn’t been your drink of choice in the past, we encourage you to make a commitment to start drinking water daily. As with your exercise program, start slowly. Make an effort to drink 30 oz. a day for a week, increase it by 8 oz. the next week, and so on until you reach the amount your body needs. You will find you get very thirsty if you neglect your water for a day.
As we age, we “forget” to drink water, so at first it will not be an easy thing for you to do, but the benefits are worth making every effort to drink, drink, drink.
Resources:
Webmd.com
Water benefits health.com
European HydrationInstitute.org
Goodrelaxation.com
Mangosteen-natural-remedies.com