Why is Water so important?

Water is key to keeping us alive.  If we do not consume enough water, we can become ill, become fatigued....dehydrated.  Dehydration occurs when more water or fluids are leaving the body than entering it.  Signs of dehydration are:  headaches, constipation, dull skin, dry mouth, dry skin, feeling tired, dark colored urine, dizziness, feeling very thirsty and less frequent urination and sweating.  Severe dehydration can be fatal.  

What does water do for the body?
- regulates body temperature
- moistens/ hydrates tissues in the eyes, nose and mouth
- protects organs and tissues
- carries nutrients and oxygen to cells
- flushes waste from the body

Ways to increase water intake in your day....
For people who do not like drinking water, many foods contain free water.  Free water is water/ fluid that can be easily removed from foods by squeezing, cutting or pressing them.  So there are many foods that fit in that category such as vegetables and fruits.  So you really can eat your water!!!  Even though we all should drink plain water, some fruit and veggies can count in fluid intake , too.  Good choices are; watermelon ( of course), citrus fruits, grapes, cucumbers, iceberg lettuce, celery, zucchini, tomatoes, melons, berries, pears, peaches and pineapples.  Some other foods that contain fluid/ water are: juices, soups, coffee and tea, however, you do not want to rely completely on foods for fluid intake.  Also, coffee and caffeinated teas  can be somewhat dehydrating in excess, so have these in moderation.  You can use more herbal teas because they typically do not contain caffeine.  Flavored water is also an option.  And what I mean by flavored water is the great new trend of adding fresh fruits and vegetables to water for infusions. Try sliced citrus , berries or cucumber to infuse your water with some flavor.

How much water do I need everyday?
The average person needs about 1/2 gallon of water and /or fluids per day.  In general, 1/2 to 1 ounce of water per pound you weigh.  This means smaller people may need less water and taller or bigger people may need more.  Also, men tend to need more fluid than women.  Also, if  you exercise or have a physically demanding job, you may need to drink more water depending on how much fluid you lose  through sweating.  If you have any health conditions that require you to limit your fluid intake or to increase you fluid intake, talk to your doctor or a Registered Dietitian to  determine your fluid needs.