Hydration: Water is Cheap Insurance

One of the easiest ways to help the body function optimally and remain disease-free is to keep it well-hydrated. In drinking sufficient water throughout each day, we assist our body’s ability to flush toxins and metabolic waste. Most healthy adults need not worry about over-hydration.

Dehydrated cells are inefficient cells: when the cell is dehydrated, its membrane becomes convoluted and the distance across the membrane increases. Substances that must traverse the membrane of a dehydrated cell are met with greater resistance. Oxygen and nutrients will not enter as readily; metabolic waste cannot leave as easily. When the cell is not functioning optimally, now can the body?

Research has shown chronic dehydration to be the root cause of many diseases associated with aging (e.g. arthritis, G.I disorders, senile dementia). To complicate the situation, our "thirst signals" decline as we become accustomed to being dehydrated and as we age. Don’t count on coffee or sodas to achieve a daily hydration goal. Because of the caffeine in coffee and most sodas, you need to consume at least the same amount of water just to break even. Sugar content in sodas exerts great osmotic pressure; water is lost from the blood to make the soda dilute enough to leave the stomach.

Every breath we exhale is always 100% humid. It does not matter what the relative humidity is that day; generally in air-conditioned buildings , the air is about 10% humid. The difference comes from our water reserves. Perspiration is not always noticed in dry climates because it is wicked away before it can bead on your skin. Even though you may not see it, be assured that you are certainly losing fluid reserves through sweating.

How do I maintain adequate hydration levels?

Drink pure water whenever you can; thirsty or not, drink a lot and drink often.
Have a water bottle handy at all times! Keep one on your desk at work and in your car.
Don’t depend on fruit juice - its high sugar content can dehydrate you just like soda! Mixing equal parts juice and pure water will do the job better.
Some people simply don’t like plain water; this is a very good reason to use a quality sports drink like Tough. Also try a mint-tea bag or squeezing a wedge of lemon or lime into your water bottle.
Make efforts to consume the watery fruits and vegetables: watermelon, kiwi fruit, tomato, orange, etc. These can significantly improve your hydration status.
After a single exercise session (or a nights sleep, for that matter) any reduction in body weight is attributable to water loss: 2 cups of water + one pound.

How do I tell if I am sufficiently hydrated?

The 3 Cs: You will know you are sufficiently hydrated when your urine is Clear, Colorless, and Copious! That is truly the best (and easiest) way.

"If you don’t take care of your body, where will you live?"