Back to Basics: Water
Pure, clear water.
Does it get any more refreshing than that? Whether gulping down a large glass after a long workout or dipping in the ocean water, something happens to the body - as if to say "yes, thank you for this."
Did you know that 71% of the earth is water and the oceans hold 96.5% of this water? (1) Scientists state that at any point in time the amount of water in existence around the world is the same, just in different forms. (rain, clouds, oceans, rivers, groundwater…you get it). The necessity of water to the earth is vital. It keeps plants alive and growing, sustains animal life and also provides sustenance for our own bodies.
While babies and children have more water in their bodies, between 50-70% of the adult body is water (2). The cells which make up the body are full of water, as well as skin, muscles and bones. (64%, 79%, and 31% respectively). Water helps the body to dissolve substances, transport nutrients and minerals as well as aid in many biological processes like digestion (3). Experts recommend that individuals consume ½ of their body weight in ounces of water each day.
Water helps to regulate body temperature, which is especially important during exercise. As body heat is released through sweat, a combination of water and salt pours out. If lost fluids are not replenished, the body makes every attempt to retain the water that it does have, but eventually body functions start to fail. For individuals who are prescribed medications for congestive heart failure and hypertension or consume beverages such as coffee, drinking extra water is even more important. These diuretics push the body towards dehydration more quickly. Even the tiniest decrease in body water (as small as a 10% loss) can cause severe disorders.
Looking for ways to increase your water intake?
Set a goal.
Download a phone app with alerts at intervals throughout the day, set a daily goal and then let the phone do the work by reminding when it’s time to drink.
Rearrange your schedule.
Create a consistent time for drinking water so it becomes routine. First thing in the morning, before coffee, drink an 8 ounce glass. Following a cup of coffee, drink another glass. After a workout try to consume 2 glasses, so on and so forth customizing to the schedule as needed.
Grab a bottle
Investing money into a good, quality water bottle may serve as motivation to keep you hydrated. When filling your bottle morning, afternoon and evening it may cause you to drink down H2O more quickly.
Make a swap.
Often, drinking coffee becomes such a large part of the morning routine that drinking mug after mug becomes a habit, rather than a desire for more coffee. After those first few cups of morning joe, fill a coffee mug with water instead. Sometimes it takes the little switches to trick the mind out of a habit.
Add flavor.
Give flavor combinations a try and opt for cucumber slices, mint leaves, orange slices or lemon slices in water.
Whatever the method, don't allow coffee, tea, soda, or other drinks to be the only source of water throughout the day. Saving them for special occasions and drinking more pure water will cause the body to thank you.
References:
Perlman, Howard, and USGS. “How Much Water Is There on, in, and above the Earth?” How Much Water Is There on Earth, from the USGS Water Science School, water.usgs.gov/edu/earthhowmuch.html.
Bryant, Cedric X., et al. ACE Group Fitness Instructor Manual: a Guide for Fitness Professionals. American Council on Exercise, 2011.
Perlman, Howard, and USGS. “The Water in You.” Water Properties: The Water in You (Water Science School), water.usgs.gov/edu/propertyyou.html.