Drink Nothing

Written by Kelly Snow Preston, R.N.

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There are no calories, fat grams, sodium or artificial anything in good old H2O. Yet its absolute nothingness is everything your body needs. With God's creative touch, water

• Acts as a coolant to regulate body temperature
• Acts as a natural cleanser by flushing out excess chemicals, toxins, and wastes
• Lubricates joints and protects organs
• Helps maintain electrolyte balance (sodium and potassium)
• Helps maintain proper muscle tone
• Aids in digestion and helps relieve constipation
• Helps suppress appetite, aids in weight loss, and helps metabolize stored fat.

How Much Water Do You Need?

Clearly, water is the greatest elixir on the planet – which brings us to the question: How much does your body really need daily to flow smoothly? One way to know, according to Sandra Moretz, a registered dietitian in Tifton, Georgia, is to multiply 0.5 ounces of water per each pound of your body weight if you're sedentary, and 0.7 ounces of water per pound of body weight if you're active.

"Research has also shown that an extra 8 ounces of water is needed for every 25 pounds a person is overweight," say Moretz. "Since water is lost through evaporation from the skin, the more body surface area you have, the more water is lost. Therefore, an obese person needs more water than a thin person."

If you're one of the many who wait until you're dying of thirst before you reach for a glass of water, beware. By the time you actually feel thirsty, your body is already dehydrated, which can affect your physical and mental abilities. Dehydration is an even greater problem if you're big on caffeine found in tea, coffee, or soft drinks (which account for more than 27 percent of American beverage consumption). These beverages serve as diuretics by promoting additional urine output. What are the signs of dehydration?

• Dark, yellow urine (the more hydrated you are, the clearer your urine will be)
• Dry mucous membranes of the mouth and nose
• Blood pressure and heart rhythm changes
• Dry skin and poor muscle tone
• Decreased digestive efficiency and constipation
• Kidney stones and other medical complications
• Poor physical and mental performance

Helpful Hints for Drinking Up

Convinced you need to drink up? Here's how to do it:

• Carry a water bottle to work with you and drink it throughout the day.
• Squeeze orange or lemon slices into water. For an even tastier treat, "Freeze a glass of water, let it partially thaw, and then squeeze the juice into the water for a delicious slushy," suggests Moretz.
• Drink one-third of your water in the morning, one-third at lunch and one-third in the early afternoon. The more you drink in the evening, the more you'll have to go to the bathroom during the night.
• Children (and even some adults) may enjoy drinking water more when fun-shaped straws and ice cubes are used.

When you look at it this way, drinking more water sounds simple, doesn't it? What's keeping you from drinking the crystal clear beverage that God designed to do your body so much? Absolutely nothing.

Exercise Caution

The more you exercise, the more water your body needs. Drink:

• 16-20 ounces two hours before exercising
• 6-16 ounces 15-30 minutes before a workout
• 3-7 ounces every 15-20 minutes during a workout

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