The body’s most neglected nutrient.

Everyone one of you is well aware of the water scarcity problems in regions ofAfrica. Yet, ironically enough, the majority of people in the United States don’t get enough water. This is surprising, especially since our country is one of the richest and more developed countries in the world. Pop culture has brought to America a world of sodas, lattes and vanilla frappucinos and it appears that soft drinks and coffee are the absolute fuel of nourishment in our society. Now, are you still surprised that the majority of people in the US don’t get enough water? Chances are, you are dehydrated right now, and you don’t even know it! Now,  put down your double latte and find out why drinking water is perhaps the most important element in your new and healthy lifestyle.

Are you hydrated?

Most people that are dehydrated do not even know it. Fatigue, moodiness, a “drained” feeling, and thirst are all symptoms. That’s right, if you are thirsty, you are actually dehydrated! “As little as a 1% loss of water can translate to an increase in core temperature during exercise. A 3-5% loss of water can put a strain on the cardiovascular system and further impair the ability of the body to dissipate heat. When the body loses 7% of its water, the result is most likely collapse. 45-75% of a human’s weight is composed of water, while the muscles of the body are 75% water” (Source:http://www.uswfa.com/).

How do I stay hydrated?

Keeping hydrated is as simple as drinking your daily requirement of water. Well, the “average” person, in a normally humid environment, loses approximately 2 cups per day from normal perspiration, another 2 cups from breathing, and a total of 6 cups from the intestines and kidneys. That equals about 10 cups, or 2.5 quarts (Source:http://www.uswfa.com/).

While you can get several cups of water from your food; it is recommended that you still drink around 6-8 cups of water each day (your weight divided by 2 for the number of ounces you should drink each day; considering a cup has eight ounces,  you divide by eight to get the number of cups).

Most importantly, when I say drink 6-8 cups of water a day, don’t you dare try to get away with milk, juice or coffee.

When and How to drink.

First off, the worst thing to do is to drink a very large amount of water all at once. The body will respond to a sudden increase in water by releasing diuretic hormones to expel as much of the excess water as possible, further dehydrating you. This can actually be deadly. “Hypernatremia is the condition of drinking an extremely large amount of water in a short amount of time. The amounts of water needed to induce hypernatremia is beyond what most people can tolerate, but large spikes of water in the body are still undesirable. Sip water throughout the day” (Source: http://www.uswfa.com/).

Helpful Reminders

-  Bring a water bottle with you everywhere, and fill it as often as necessary.

-  Sip water slowly throughout the day.

-  Don’t judge your need for water by thirst, drink weather you’re thirsty or not.

-  Drink more when you exercise, when it is hot, or when you are in a dry, stuffy environment.

-  Cut back on caffeine containing beverages, if possible.

-  Don’t drink water with meals; drink red wine or milk instead.

The United States Water Fitness Association is a non-profit, educational organization committed to excellence in educating and promoting Aquatics, including Water Exercise.

They offer National Certifications for:

Source: http://www.uswfa.com/

For this summer, follow my advice and you will be thankful: don’t wait to be thirsty to drink water, especially if you are doing any sort of physical activity. If you like to work out and stay in shape, you have no idea how much drinking a glass of water can do for you! Just between you, and me, this sounds like such an easier alternative to sweating long hours at the gym! With the right alimentation, the appropriate amount of exercise and lots and lots of water,  you will getin shape and be confident to sport your new bathing suit on the hottest beaches and in most crowed swimming pools.