Women's Health
Taking in enough water is crucial
to the effective functions of the body
by Alyson Ahrns
It's perfectly logical that a substance that makes up an average of 70 percent of human body weight would be vital to consume every day. Yet most people don't drink the 13 8-ounce cups of beverages for men and 9 cups for women that the Institute of Health recommends.
"I rarely find patients who are meeting their estimated fluid requirements," Brenda Danner, outpatient registered dietitian at St. Francis Hospital, says. "You can't live without water because it is a major component of your body cells, especially those found in blood and lean muscle tissue. There is less water in body fat and bones, but it is still vital for both."
In fact, nearly every function in the body takes place in a water environment, including temperature regulation, transportation of nutrients and oxygen to cells and movement of waste products. Water also moistens the body cavities — the nose, mouth and eyes — and is the main component in multiple body fluids like blood, saliva and amniotic fluid.
"You can't live without it," Danner says.
Because the body needs so much water to function day to day, it is vital for people to stay hydrated as many bodily functions that depend on water cause water loss, such as urination, perspiration and respiration.
Other external factors affect hydration as well, including illness, pregnancy/breastfeeding and outdoor temperatures, specifically in the warmer months. But colder temperatures at this time of year shouldn't be taken for granted, Danner says.
"Remember not to overlook hydration in the winter, especially when physically active with multiple layers of clothing."
So whether you're shoveling snow, scraping your car or getting in a morning run or walk with the dog, it's important to drink up. And despite what you hear or read about the benefits of sports drinks and vitamin-infused waters, old-fashioned H2O is the best way to go.
"It is a no-brainer when you want a calorie-free, caffeine-free, cholesterol-free and no-artificial-coloring option," Danner says.
And it's the easiest for your body to break down because it doesn't have added sugar and vitamins for electrolyte balance, says Luke Rowan of Body-N-Motion fitness center.
"Sports drinks are only beneficial for people after a good workout (at least 60 minutes)," he says. "Don't drink them if you're not exercising because if you don't use it, all that added stuff gets stored."