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Water:
Good Health
Depends on Getting Enough
You drink a big glass of juice for breakfast, sparkling water for lunch, a
sport drink during your afternoon workout, and milk or water with dinner. That
should be enough liquid for one day-or is it? Consider this: Roughly two-thirds
of the average adult's body weight is water; every day, up to two-and-a-half
quarts are spent through perspiration, urination, and exhalation.
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Because the body has no reservoir, water must be steadily replaced. But while
most people know they should be downing eight to ten glasses of water every day,
the average American drinks only 4.6 glasses daily-not nearly enough. (A
"glass" is equivalent to eight fluid ounces, as is a cup.)
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Water is critical to health-and is chronically overlooked. Second only to air
in its steady and relentless necessity, H2O carries nutrients to cells; aids
digestion by contributing to stomach secretions; flushes bodily wastes and
reduces risk of kidney stones by diluting salts in the urine; ensures healthy
function of moisture-rich organs (skin, eyes, mouth, nose); lubricates and
cushions joints; regulates body temperature; and protects against heat
exhaustion through perspiration. And the list goes on and on.
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Lisa O'Donnell, RD, of Arizona's Miraval Life in Balance Spa, calls water
"the forgotten nutrient:' It could also be called "the forgotten
preventive," neglected despite its well-documented role in warding off a
host of ailments, including allergies, constipation, and possibly even certain
cancers. In one study, women who drank more than five glasses of water daily
reduced by half their risk of colon cancer compared with women who drank two
glasses daily (Cancer Epidemiology, Biomarkers & Prevention, 1996, vol. 5,
no. 7).
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High and dry
Despite its importance and availability, "people are walking around
drinking no water at all," says Christine Palumbo, RD, who runs a nutrition
practice in Naperville, Illinois. Part of the problem is timing. If you wait
until your mouth feels dry before reaching for the water bottle, "you're
already slightly dehydrated because the sense of thirst lags behind your body's
need," says Palumbo. Other signs of mild dehydration include a flushed
face, restlessness or irritability, dry or warm skin, strong-smelling and dark
colored urine, dizziness, weakness, and headache.
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When eight isn't enough
Under regular conditions, the typical person needs a minimum of %2 ounce of
water per pound of body weight daily, roughly eight to ten cups, "at least
half of which should be plain water," says Palumbo. But pay attention to these additional factors, which can increase that
requirement:
Exercise.
Because working out burns water quickly, you should drink
eight ounces of water before you start, plus %2 cup every 20 minutes during
exercise. Drink another eight ounces within 30 minutes of finishing. Also be
aware that you might need to replace electrolytes (salts) lost through extended
strenuous activity (see "Long May You Run," p. 28).
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High elevation,
heat, and humidity.
Environmental conditions greatly affect your body's water
usage, so drink one to two cups more daily if you're at an elevation above 5,000
feet, if the temperature exceeds 80 degrees, or when humidity is low.
Pregnant
or lactating.
If you're expecting a baby, your body needs an extra cup of water
daily; increase by three to four cups if nursing.
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Caffeine or alcohol.
Because these act as diuretics, drink ½ cup water for
every cup of these beverages to compensate.
Illness.
Drink twice your recommended amount if you have diarrhea and an
extra cup for every degree of fever over 100 to guard against dehydration and help flush out impurities.
Plain or pumped?
All experts agree that drinking enough water is crucial to health, but the
debate continues as to whether plain water is the only way to gulp. "I like
water because it's pure-no calories, no caffeine, little or no sodium,"
says Palumbo, "but other beverages do help as well," including juices,
broth-based soups, even water-rich foods like lettuce and melons.
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The newest bubbles in the water business are so-called "fitness
waters." For example, "oxygenated" waters claim to energize and
refresh by increasing the amount of oxygen in the blood. Fruit-flavored waters
promote taste appeal, thereby encouraging consumers to drink more. Other
specialty waters are ratcheted up with caffeine to provide a coffee kick in a
glass of water. And boutique waters are laced with combinations of herbs,
minerals, and vitamins and are formulated to increase strength or stamina,
reduce stress or fatigue, enhance brain focus, and the like. Whatever your
choice, it's getting it down that counts, so drink to your health.
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