United States Of Dehydration

Water is second only to air in its importance to human survival, and yet more than 75 percent of Americans are chronically dehydrated, leaving us at risk for a wide range of chronic dis-eases. And while we breathe involuntarily, hydration always is a conscious choice.

Who would guess that becoming healthier and staying that way could be as easy as drinking water?  Studies have proven that drinking enough water provides these benefits: 

• Furnishes the means for nutrients to travel to your organs and tissues.
• Lessens addictive urges for caffeine, drugs, alcohol and other substances.
• Helps with weight management by lessening urges to overeat and stopping hunger pains.
• Slows down the aging process, including memory loss.
• Supports efficient cell repair and promotes smoother skin.
• Lubricates joints and eases discomfort from arthritis and other aches and pains.
• Allows the body to sweat adequately.
• Carries toxins to the kidneys and liver for removal.
• Makes the digestive system work more easily and efficiently.
• Provides blood cells with proper oxygen supplies for better muscular function and mental clarity.
• Regulates body temperature.

Taking in too little water or losing too much leads to dehydration. Symptoms of mild dehydration include thirst, joint and muscle pain, constipation, and headaches. 

You lose water through respiration, urination and perspiration. Diuretics, such as caffeine, alcohol and certain medications, increase the amount of water your body loses. Not replacing those fluids leads to a number of side effects--including death.

Water is by far the best choice for rehydration. It's free, abundantly available almost anywhere and has no calories or added ingredients. I drink nothing but water for hydration, but often add in 100% fruit juices if I need a boost in electrolytes during or after long workouts and runs. 

My daily consumption is around 8-12 bottles (16 ounces each) of water per day. I drink more if I am losing fluids rapidly while training or on hot days.

If you have to read the label of something that you are eating or drinking, then you shouldn't be eating or drinking it!

How much water do I need to drink? Many studies have determined the ideal amount of water per person per day. A number of factors contribute to this value. Use this handy Hydration Calculator to get a good idea of how much water to personally consume daily. 

Can I drink too much water? An adult human can process up to 15 liters of water per day safely. If you find yourself drinking more than this amount, then you need medical attention.

The most common gauge of hydration level is the color of your urine. If it isn't clear or nearly so, you should be uncapping that water bottle more regularly. A very light yellow tint in urine is fine. The "hydration level color test" is really that easy! Just keep in mind that if you are taking certain vitamins and supplements, the color test won't be accurate.

Here are some ideas on how to remember to drink more water throughout the day:

• Always have a few reusable bottles of water in the fridge and carry them with you whenever you leave the house. Make a game out of refilling your water bottle whenever water is available and free.  
• Drink water instead of soft drinks, coffee and energy drinks, which are all ultimately toxic and dehydrating.
• Try setting alarms or computer reminders hourly to tell you to drink more water until it becomes a habit.
• Set personal triggers to drink more water. When your phone rings, when you stretch after workouts, and when your TV show cuts to a commercial, drink up!
• Lobby for a water cooler in your workplace.
• Try club soda for water with a little zip.
• Prepare naturally flavored water in advance for a change.

Drink water before, during and after your meals! Drinking enough water is one of the most important factors to having good health, regulating weight and keeping your energy up. 

Try making "plain old water" your only fluid for a few days and drink enough so your urine stays clear. I guarantee it will change the way you feel about hydration and your overall well-being. 

Making the switch to drinking lots of water is the most important thing I've done to improve my own health! Water is my new favorite word, and I'm proud to order water as my drink of choice.