I had an old coach tell me that if i got thirsty, it was to late. in other words i was always better off staying a head of my hydration needs.

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

I read on a Mayo clinic article that:

 Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink at least eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.

The old school method is you can tell how dehydrated you are by the color of your urine. I found this great chart that helps you if you want to go ‘old school’


water intake

  • Grea

    25 04 2013

    Thanks for the great information John! I found it helpful. There is also an iPhone and Android app called WTer Your Body that will tailor make your water needs according to your weight, age, and environment. It even will remind you. I use it every day. Keep em coming!

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