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Water is essential to the human body.
What is hydration, and why is it important to my health?
How much water should I drink every day?
What about when it's cold? I don't seem to get as thirsty, so do I need
to drink as much water?
Can I tell how much water my body needs by how much I sweat?
Can I drink soft drinks to rehydrate?
What should I drink?
Water is essential to the human body.
While the body can last up to six weeks without food, it can last only one week without water. Water serves a variety of functions in the human body, including regulating body temperature, protecting and cushioning vital organs, removing waste, and converting food into energy. Therefore, it is crucial to make sure that you drink enough water so your body functions properly and productively.
A general rule of thumb
is to drink at least eight glasses of water a day (1 glass
= 8 ounces, 8 glasses = 64 ounces). But the more active
you are, the more water your body needs to keep up with
you – and you can't rely on thirst to tell you when
you need more water. Thirst is one of the first signs of
dehydration, so if you're feeling thirsty, your body is
already slightly dehydrated.
Since proper hydration is a key to healthy living, the International Bottled Water Association, our trade association, has compiled a list of commonly asked questions about hydration and fitness to help you make sure that you're drinking enough water to keep you healthy and in top form.
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What is hydration, and why is it important to my health?
Hydration is the replacement of body fluids lost through sweating, exhaling, and elimination, and your body does it every day. Adequate hydration, along with regular exercise, is part of a healthful diet and is important to maintaining your good health. Here are some of the reasons why water is so important for proper hydration:
- The brain is 75% water
- Water carries nutrients and oxygen to all cells in the body
- Muscles are 70-75% water
- Helps convert food into energy
- Protects and cushions vital organs
- Cushions joints
- Regulates body temperature
- Moistens oxygen for breathing
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How much water should I drink every day?
The answer depends on your body weight and daily activity level. The
minimum recommended daily requirement for water intake is 64 oz. per person,
per day. The chart below illustrates minimum daily requirements for
water based on individual activity levels.
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What about when it's cold? I don't seem to get as thirsty, so do I need
to drink as much water?
Absolutely. You may not feel as thirsty as you do when it's hot, but
you are still going to lose water through perspiration. Also, you lose
fluids through exhaled air. When cold, dry air is inhaled, it is warmed
and moistened in the lungs and exhaled as warm, humid air. This process
makes intense demands on the body's water supply. To prevent excessive
fluid loss and dehydration in the winter, drink plenty of bottled water.
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Can I tell how much water my body needs by how much I sweat?
No. Sweat is not an accurate indicator of dehydration. The amount a
person sweats can depend on a variety of elements, such as the environment,
clothing, temperature, and activity level. You can't judge your hydration
level by the amount of sweat on your skin or T-shirt, or by how thirsty
you feel. To be safe, make sure you follow the guidelines (see chart
below) on how much water to drink when exercising to remain hydrated.
In addition, many different bottled waters now are available with a
sports cap, making them ideal for use before, during, and after any activity.
| |
Weight
(in pounds) |
Light
Activity |
Moderate Activity |
Streneous
Activity |
|
| |
115 |
72 oz. |
76 oz. |
80 oz. |
|
| |
125 |
72 oz. |
80 oz. |
88 oz. |
|
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150 |
72 oz. |
80 oz. |
92 oz. |
|
| |
175 |
76 oz. |
84 oz. |
100 oz. |
|
| |
200 |
76 oz. |
88 oz. |
106 oz. |
|
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Can I drink soft drinks to rehydrate?
No. The caffeine found in many soft drinks acts as a diuretic and depletes your body of fluids rather than replenishing them. By drinking these beverages, you could be making matters worse. [Back To Top]
What should I drink?
Many experts agree that water is the best way to replenish fluids when you exercise. It enters the system quickly, is easy to obtain, and reduces dehydration associated with heavy sweating. Therefore, water is an excellent choice to help keep properly hydrated. However, the most important part about the water you drink, while exercising is that it tastes good. The better it tastes, the more you will drink, and that's best for your body. Many people prefer the taste of bottled water since it doesn't contain any chlorine, which sometimes gives tap water its off-taste. In addition, many different bottled waters now are available with a sports cap, making them deal for use before, during, and after any activity. You can be sure that the bottled water you drink is safe and of the highest quality. That's because bottled water is regulated by the U.S. Food and Drug Administration on the federal level, and additionally by state regulators. Members of IBWA must also meet strict industry standards which require that they undergo an annual, unannounced plant inspection by a nationally recognized, independent inspection organization. Drinking enough water when exercising is a key to feeling good and performing at your best. These are just the benefits you feel, but the water you drink is doing all kinds of good things in your body that you can't even see. Following are some easy ways to incorporate water into your daily exercise schedule. Bring a bottle of water with you to the gym and make sure to drink before and after your workout. During your workout, try to take a drink every five to ten minutes.
- Equip your bicycle with a bottle holder.
- If you exercise at home, take frequent breaks at the water cooler.
- Buy bottled water that comes with a sports cap so you can take it with you on any activity.
- Freeze a bottle of water overnight. When you take it with you, you will have cold water all day long.
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