We can go weeks without eating but only a few days without water. It’s the most important nutrient for our body. It’s involved in so many mechanisms like temperature control, electrolyte balance, pH balance, biochemical processes, and is the vehicle to transport all substances throughout the body.
It also provides protection by keeping our mouth moist, washing away dirt and grime on our eyes, and by lubricating our joints keeping them from getting stiff.
We are made up of approximately 50-60% water and the brain is about 75%. A 1% decrease in water will prompt thirst and at 5% muscle strength and endurance decline significantly and you become hot and tired. When the loss reaches 10% delirium and blurred vision occur and finally a 20% loss results in death.
In order to compensate for the 2-3 quarts of water we lose each day through urine, sweat and breathing, we need to replenish this by drinking plenty of fluids throughout the day. It varies on how much each person should drink since heat, activity, sweating, weight loss, calorie intake and size of the person all have to be taken into consideration. Drinking 6-10 cups of fluid a day is a starting point and certainly can be increased as needed. Looking at our urine lets us know if we’re adequately hydrated. A transparent yellow or a pale straw color is normal however clear urine indicates over hydration and a dark amber color means under hydration.
The healthiest drinks are simply fresh clean water and tea like green, white or herbal. Enjoy!
For those of you planning on hiking this weekend you should drink lots of fluids the evening before. The day of the hike plan to take plenty of water and some healthy snacks like fruit, almond butter on whole grain bread, and dress appropriately: a shirt, sunglasses, and a broad-brimmed hat are necessities. Lots of sunscreen and loose, light clothing are also recommended. Have Fun!!
by Vincent Alvarez, RDN, NSCA-CPT