Hydration
Water is the most essential of all nutrients. Water, on average, makes up 60 percent of
the body’s weight. The body can survive a deficiency of most any other nutrient for a long
period of time, but survival without water is only about three to four days.
Consuming adequate amounts of water benefits the body in many ways:

Endocrine gland function improves

Fluid retention is alleviated

Liver functions improve, therefore increasing the percentage of fat used for energy

Natural thirst returns

Appetite decreases

Metabolic functions improve

Energy level increases

Toxins are flushed from vital organs

Concentration improves
Lack of water can lead to dehydration, a condition that occurs when you don’t have
enough water in your body to carry out normal functions. Even mild dehydration can lead to lower performance
levels, fatigue, inability to concentrate and irritability.
So what is the adequate amount of water an individual should consume? There is no single formula that fits
everyone. However, knowing about your body’s need for fluids will help you estimate how much water to drink
every day. Here are a few approaches to fluid intake:
Replacement approach. The average urine output for adults is approximately 1.5 liters (6.3 cups) a day. You
lose an additional liter (4 cups) of water a day through breathing and sweating. If you consume 2 liters
of water or other beverages (a little more than 8 cups) you will typically replace your lost fluids.
Eight-8 ounce glasses of water a day. Drink eight 8 ounces glasses of water a day. Although there is no
scientific evidence that this is accurate, it is easy for the consumer to remember.
Dietary recommendations. Many experts agree that drinking one ounce of water for every two pounds of
body weight will replace lost fluids.
Urine color. Keeping track of the color and amount of your urine is another way to gauge hydration. Clear
and frequent urination indicates proper hydration. Dark yellow and infrequent urination may be a sign
of dehydration.
Weigh yourself before and after exercise. If you exercise or engage in any activity that makes you sweat,
you need to drink extra water to compensate for the fluid loss. Weigh yourself before and after your
workout. For every pound you lost, the American Council on Exercise recommends
drinking 16 ounces of fluid.
Adequate water consumption leads to improved body functions (including the conversion
of fat to energy), mood and energy levels. Drink ample fluids at regular intervals throughout
the day!