The human body is made up of between 45-75% water. This amount varies from person to person based on age, gender, current health status, and race. Water has so many important functions in the body and staying adequately hydrated is crucial to ensuring that the body's organ systems can function optimally.
First and foremost, water is the main ingredient in blood. Blood moves through the body, bringing oxygen and other nutrients to cells and tissues. Water is also responsible for moistening mucus membranes such as eyes, nasal passages, and the throat and mouth. Water is critical for keeping skin, the body's biggest defense mechanism moist so that it is best prepared to keep harmful organisms out. Water also helps support the liver, kidneys, and other detoxifying organs so they can effectively rid the body of toxins. Also, the body's natural temperature regulation mechanisms would not work without water, so go grab a glass before you finish reading!
So how much water does each person need? The 8, 8-ounce glasses of water recommendation is a safe minimum, but many of us do not reach that goal, or, if we do, we follow it with coffee or alcohol. Depending on activity level, climate, other fluid intake, and eating patterns, many of us need more than 64 ounces per day. Caffeine and alcohol increase urine output, though using different mechanisms in the body. If you drink caffeine or imbibe, increase your water intake by a few ounces.
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But not everyone likes plain water or has the time! Here are a few tips to increase your water intake, a good habit all year round, but especially as we approach the warmer months:
- Keep a colorful water bottle by your desk and in the car. The bright hue will attract your eye and prompt you to take a few swallows!
- Drink a glass of water before eating (try to wait at least ten minutes before you dig in as water can upset digestion for some).
- Eat your water! Increase your intake of water rich foods such as grapes, melons, cucumbers, oranges, berries, apples, and lettuce.
- Spice up your water by adding lemon or lime juice, a few mint leaves, cinnamon, or a little bit of honey.
*Keep in mind that too much water can also be harmful to the body, just as dehydration can be. A simple way to check is by insuring urine still has a hint of yellow to it.
