Hydration

Our bodies are comprised of mostly water (55 to 60% overall body composition) but the percentage can vary greatly by tissue type.  Typical human cells contain 65% water, while fat cells only contain 10-15%.  Bones contain approximately 20% while plasma contains 93% water.  Muscle and organ tissue average 70 to 80% water.

Water is considered a “critical nutrient whose absence will be lethal in days.”  (Nutr Rev. 2010 August ; 68(8): 439–458).  Not only does water contribute to the overall hydration of the body, it also supplies Oxygen and Hydrogen that are essential parts of biological processes.

 

PROPER WATER INTAKE:  Proper hydration is dependent on several variables that include age, gender, size/mass, individual activity level and metabolic activity (energy expenditure), environmental conditions and health issues.  Therefore, there cannot be a “one size fits all” recommendation.  An age-old recommendation of “Adequate Intake” has been eight, 8 ounce glasses of water per day; however, this suggested level takes no account of the differences in even overall size/mass of the individual.  A more recent recommendation of MINIMUM “Adequate Intake” has been to consume one-half ounce of water for every pound of body weight.

TIP:
How much do you weigh?
Divide that number in half.
This is your personal “minimum” daily intake of water in ounces.

EXAMPLE:
A person weighs 160 pounds.
Divide that number by 2. This equals 80.
This person would have a MINIMUM daily intake requirement of 80 ounces of water.

Again, this figure is considered a DAILY MINIMUM for “Adequate Intake.” This DOES NOT factor in for heat / humidity, activity level, or health conditions that can require increased intake.

NOTE:  Not all fluids are created equally.  For hydration purposes, clean, pure WATER is always best.  Although it is important to replace depleted essential electrolytes, drinks that contain sugar, caffeine and other ingredients / chemicals can actually accelerate the condition of dehydration.

TIP:  No matter who you are, when you wake up in the morning you are dehydrated. Keep water by your bed and drink 8 to 16 ounces first thing in the morning. In addition to hydration, it helps to flush toxins from the body (including the massive buildup that just occurred overnight). It has also been shown to spark the endocrine system and increase metabolic processes, it primes the digestive system to function optimally and can improve brain function.

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