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How Much Water Is Enough?

 Key Facts for Drinking Enough Water

By Barbara Levine, R.D., Ph.D., Director of the Nutrition Information Center at the New York Hospital-Weill Medical 
College of Cornell University

Next to oxygen, water is the human 
body's most important nutrient.

Yet 75% of Americans are chronically dehydrated and fail to drink the eight, 8-ounce servings of water per day recommended by health and nutrition experts.

Why It's Important to Ensure You're Properly Hydrated

• Water plays a vital role in regulating body temperature, transporting nutrients and oxygen to cells, removing waste, cushioning joints, and protecting organs and tissues.
  
  

• Water's ability to dissolve a multitude of substances allows our cells to utilize valuable nutrients, minerals and chemicals in biological processes, and water's surface tension enables our body to mobilize these elements efficiently.
  
  

• Up to 60% of the human body is water, the brain is 75%, blood is 82%, and lungs are nearly 90% water.
  
  

• The body loses water via the skin by perspiration, kidneys by urine, lungs by exhaled water vapor, and intestine by feces.
  
  

• At normal activity levels, people lose two-three cups of water a day in perspiration. But during an hour of vigorous exercise, people sweat out approximately a quart of water.
  
  

• Deep yellow or amber colored urine can be a sign of dehydration.
  
  

• Don't wait until you're thirsty to drink water. By the time you feel thirsty, you probably have already lost two or more cups of your total body water.
  
  

• Don't substitute caffeinated coffees, teas, sodas or alcoholic beverages for water. Caffeine and alcohol can act as diuretics, causing you to lose water through increased urination.
  
  

• Don't underestimate the amount of fluids lost from perspiration. You need to drink two cups for water for each pound lost following a workout.
  

• Start and end your day with a serving of water. Your body loses water while you sleep.
  
  

• When it's warm outside, cold water is the best fluid for keeping hydrated. Cool water is absorbed much more quickly than warm fluids and may have a positive effect on cooling off your overheated body.
  

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Change Your Water...Change Your Life