Got Water?

We can last weeks without food, but only days without water. Why?

Our body is 55% to 75% water and that H2O is used in virtually every metabolic process in the body. Water is the base of blood, digestive juices, urine, and perspiration, and it lives in lean muscle, fat and bones. By carrying nutrients and oxygen, water is essential for maintaining the health and integrity of every cell in the body. Water also eliminates toxins, regulates body temperature, keeps mucous membranes in the lungs and mouth moist, moisturizes the skin and improves its appearance, lubricates and cushions joints, reduces the risk of bladder infections and kidney stones, aids digestion and prevents constipation.That's a hefty resume.

And since we can’t store water, we need to replenish what’s lost every day. The amount we need depends on our metabolism, the weather, what we eat, and our activity level. Some cool facts:

• Men have a higher water percentage than women
• Water level decreases with age
• We lose 65-100 ounces of water per day and more is lost in hot weather and during prolonged exercise
• You lose about 50 ounces of water on a 3-hour flight
• Drinking plain water isn’t the only way to replenish what’s lost – foods can contribute a decent amount

That said, if you have trouble consuming the recommended 6 to 8 (8-ounce) glasses each day (like I do), there are ways you can make the drinking experience more enjoyable. You can also supplement with foods high in water content.

First, let’s state the obvious. Drink as much plain water as you can. Add a squeeze of citrus (lemon, lime, orange, grapefruit) if you need pizzazz.

If you drink coffee, tea, milk, coconut water, and juice, you can count those as part of your daily intake. Low-sodium soups also count.

Next, fruits and vegetables are almost entirely water and nutrients (some up to 90%), making them an excellent choice for upping your intake. The best choices include watermelon, cantaloupe, grapefruit, berries, oranges, peaches, pineapple, carrots, cauliflower, green peas, cucumbers, bell peppers, white potatoes, tomatoes, and zucchini.

Each day, enjoy several glasses of water plus high-water content fruits and vegetables and you’ll ensure that you reap the health benefits of staying hydrated.