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Water and Hydration  

For Good Health and Skin

There is no doubt that water and hydration is important to everyone. However, many are confused about the amount of water we should drink per day to be healthy.  

According to the medical profession, water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

This means that a lack of water can lead to serious dehydration.  This is a condition that occurs when you don't have enough water in your body to carry out the normal functions just mentioned. Even mild dehydration can drain your energy and make you tired. 

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

There are several approaches to water and hydration you can use that will fulfill the approximate water needs for the average, healthy adult living in a temperate climate.

• The Replacement Approach. The average urine output for adults is about 6.3 cups a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume a little more than 8 cups of water or other beverages a day along with your normal diet, you will typically replace the lost fluids.

• Eight 8-ounces of water a day. This is a widely used approach of drinking eight,  8-ounce glasses of water a day.  Another way to interpret this approach is to say, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

• Dietary recommendations. The Institute of Medicine advises that men consume approximately about 13 cups of total beverages a day and women consume about 9 cups of total beverages a day.
  

• For busy people who want to remain hydrated but don't have the time to consider all fluids they drink within a 24 hour period, a good approach is to drink enough fluid so that you rarely feel thirsty and produce about 6.3 cups or more of colorless or slightly yellow urine a day.  This should keep your fluid intake adequate.

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