Water is the most essential nutrient. How much water do you drink?
When it comes to heart health, what you drink is just as important as what you eat.
Many adults struggle to consume enough fluids daily. A study using NHANES data found adults on average consume about four, 8-ounce glasses (32 fluid ounces) of water daily. The Institute of Medicine recommends approximately 91 ounces daily for women and 125 ounces daily for men. Exact fluid intake needs vary between individuals. Keep in mind these values, 91 and 125 ounces, account for ALL fluid intake throughout the day, not water alone. Fluid needs increase with exercise and hot climates.
Water is the most essential nutrient.
Water is needed for every cell in the human body to function properly. The body is comprised of 50 to 75% water. Water regulates body temperature, cushions and protects our joints and organs, aids in digestion, forms the basis of blood, and is contained in lean muscle, fat, and bone.
The body cannot store water. You need to replenish water constantly to make up for losses from the urine, feces, lungs, and skin.
Dehydration is a serious concern, especially in the heart of summer. Mild symptoms of dehydration may include dizziness, tiredness, headache, and decreased urine/sweat. Severe complications of dehydration include kidney failure, seizures, brain swelling, and even death.
While all fluids can prevent dehydration, I encourage you to focus on increasing water intake for optimal health.
Keep in mind alcoholic and caffeinated beverages (coffee, tea, cola) are not ideal for promoting hydration.
5 Tips to Increase Your Water Intake
- Keep a pitcher of water in your refrigerator so a cold drink is readily accessible.
- Add fresh lemons, limes, or cucumber to water for natural flavor.
- Dilute fruit juice to increase water intake.
- Keep a bottle of water with you at all times. Sip frequently throughout the day.
- Select calorie-free flavored water.
Don’t feel that if you exercise, you need a sports drink to replenish electrolytes. That is only a concern if you are working out intensely for more than one hour. Keep water handy to replenish fluid loss while working out.
Calories from beverages provide more than 20 percent of many individuals total daily energy intake. Did you know half of all children and adults drink a minimum of one sugar-sweetened beverage every day?
You can reduce your calorie intake by 50,000 calories per year if you replace a single 12-ounce, 140-calorie can of sugar-sweetened beverage with water every day for one year.
Opting to drink a glass or bottle of water in place of a bottle of soda is a positive step towards improving your diet and reduce disease risk.
Are you working to lower cholesterol levels? If so, you can access the free ecourse How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.
All the best,
Lisa Nelson RD
Health Pro for HealthCentral
Image courtesy of zirconicusso / FreeDigitalPhotos.net
