What’s On Tap?
By Lydia Kraus
The adult body is made up, on average of 60% water. Every cell, organ, and tissue in the human body contains water and requires it’s presence for survival and proper functioning. There are multiple factors that influence water composition and water requirements in the body, such as age, gender, environment, activity level, and overall health.
We lose water every day simply through breathing, sweating, and going to the bathroom. So how should we replenish the lost water? You might have heard that we should all have eight 8 ounce glasses of water per day. However, according to TheMayoClinic.org, the average adult male needs 3.7 liters of fluid intake per day, while the average adult woman needs 2.7 liters. That’s fifteen and eleven 8 ounce glasses, respectively. I’d say most of us are not meeting our hydration requirements. You may be properly hydrated, however, if you are not thirsty or if your urine is colorless or light in yellow color.
Benefits of drinking water:
- Remove waste and toxins from the body
- Regulate body temperature
- Aid in joint lubrication
- Carry out normal bodily functions
- Help to avoid dehydration and energy loss
- Aid in brain function
- Ward off hunger (sometimes thirst is confused for hunger)
- Keep your body in a state of flushing (ridding the body of excess sodium will mean less water retention and therefore, less bloating!)
Tips to increase your water intake (these have worked for me!):
- Carry a refillable water bottle with you at all times (I carry a 26 ounce bottle)
- Make a point to drink a whole bottle over the course of your workout
- Drink before you’re thirsty
- Fill your water bottle as soon as you take the last sip
- Set an intake goal and keep track of how many much you’ve had
- While plain, clear, zero calorie water is what your body needs most, you can include coffee, tea, water-based protein shakes, and sports drinks in your fluid intake for the day.
- Have a glass of water with every meal
- If you’re an energy drink or soda drinker, try replacing one of those beverages with a bottle of water every day
“Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.