This Summer, Stay Wet on the Inside

The human body consists largely of water -- muscle tissue, for example, is a surprising 75%. In the course of a normal day, we lose some of this water, and, like a car with a leaky radiator, if we don't constantly replace what we lose, we can go from well-oiled machine to wheezing wreck. Everyone has seen television footage of marathon runners stumbling towards the finish line, their disorientation and spastic-like movements clearly indicating an extreme state of dehydration. These graphic images highlight the crucial role that water plays in virtually every bodily process, and the problems that can occur when it is deficient.

But it's not only masochistic athletes who fall prey to dehydration. It's very easy, especially in summer, to spend too long playing or working in the sun and forget to replace the moisture lost through even relatively mild exertions. That throbbing headache is the body's friendly reminder to, "Drink more water next time, dummy!"

Many health practitioners believe that a large proportion of the North American population suffers chronically from mild dehydration. This condition is blamed for symptoms such as fatigue and poor metabolism and it may also contribute to the development of other illnesses, including rheumatoid arthritis, high cholesterol and blood pressure, and many of the diseases associated with aging.

How could such an abnormal situation come about? A poor diet, deficient in moisture-rich fruit and vegetables, is no doubt partly responsible.

Another food-related cause is that people don't seem to realize they are thirsty anymore: Apparently, 37% of the population mistakes thirst for hunger. This causes them to compound their health problems by overeating. For these people, a simple glass of water may be the best diet they ever tried.

What You Need to Know About Hydration

People are often surprised to learn that they can lose 2.5 liters of water per day despite minimal activity. Even while sitting on the couch watching television, water is lost with every breath. Obviously, the higher temperatures and increased physical activity of summertime will markedly increase the amount of water that most of us will lose each day.

How much water do we need to drink to be fully hydrated? As a starting point, The Institute of Medicine advises men to drink 3.0 liters (13 cups) per day and women 2.2 liters (9 cups). You should then estimate whether your bodyweight and level of activity warrants more or less than the average person and set that as your daily goal.

What is the best source for our daily water quota? Health authorities advise us to minimize alcoholic, caffeinated, and sugar- rich beverages because of their poor hydrating qualities. Fruit juice is expensive and sometimes sugar-laden. The simplest solution -- ordinary tap water --is highly variable: It is often so over- processed that it tastes "dead" and is devoid of any useful nutrients. Conversely, it can be a foul-tasting chemical cocktail. Many turn to bottled water as an alternative, but this is expensive, inconvenient, and a lottery in regard to composition.

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