We are mostly made of water - on average, it comprises around 60 percent of the human body. Specific components of our bodies are even more watery: 75 percent of muscle tissue is water, while blood is 70 percent water. Water aids in the absorption of nutrients from the food we eat, and it helps eliminate waste from the body.
In the course of an average day, sweating, breathing, and waste elimination together leach more than 10 cups of water out of your body - and that's without exercise. If you don't replace what you've lost, you may become dehydrated; your system literally begins to dry out.
Dehydration lowers your body's energy levels. Because blood is mostly water, when you're dehydrated the volume of your blood diminishes, lowering amounts of oxygen and nutrients that reach your tissues. Recent studies show there's a trickle-down effect on metabolism: Dehydration slows your system to such an extent that you burn fewer calories than you would otherwise during the course of the day. And dehydration can cause other undesirable symptoms, including headache, dizziness, muscle weakness, and a dry, sticky mouth.
If those negative side effects aren't enough to send you to the faucet to fill a glass, consider that drinking ample water can help maintain a healthy weight. The volume of a glass of water in your belly can make you feel full, and water dilutes sodium levels in your body, combating fluid retention. And if you try drinking a glass of water whenever you feel the urge to snack, you may discover the cause was thirst, not hunger - thereby staving off nibbling.
To stay well hydrated, follow these guidelines:
- Aim for 8 t o 12 glasses a day. Keep a large glass on your desk to track your daily intake. When I'm working at home, I fill a half gallon pitcher of water each morning to drink throughout my work day. Some days I drink more!
- Hydrate more when working out. Consume 6 to 8 ounces of water every 20 minutes when exercising, and then have 2 eight-ounce glasses afterwards to restore fluids. If you plan to exercise for more than an hour, plan for it in advance - up water intake before you work out, hydrate well during exercise, and then chug plenty of fluids after the event.
- Avoid drinking your calories. Sodas and fruit juices may quench your thirst, but they're loaded with sugar. Similarly, sports drinks can pack a calorie punch; unless you exercise for more than an hour, you can replenish your fluids and nutrients using water and healthy post-workout snacks instead.
- Watch out for drinks that dehydrate. Sound like an oxymoron? Caffeinated soda, tea, coffee and alcohol all have a diuretic effect, causing fluid loss. If you drink coffee or a cocktail, follow up with an extra water chaser to stay in balance.
- If you dislike the lack of flavor, add herbs like mint or basil or slices of citrus fruits or cucumber to a pitcher of water. Your next glass will be infused with refreshing taste.
- Or try tea - hot or iced; they're calorie-free and flavorful. Green tea is another option; its caffeine is surrounded by tannic acid compounds that slow its release into the bloodstream, minimizing the dehydrating effects. Green tea is also a good course of the antioxidant EGCG, which has a mild metabolism-boosting effect. Four cups of green tea per day can kick up your metabolism by 80 calories. Its rich antioxidant reserves are also thought to help combat diseases from Alzheimer's to cancer.
- If you routinely turn to other beverages once the day is underway, drink a couple of glasses of water right away when you wake up. You'll make up for fluids lost overnight and be well on your way to a hydrated day.
The recipe below is for a refreshing drink that's perfect for spring. Make a jug to keep in your fridge, and you're guaranteed to quaff healthily all day long!
Zinger Green Tea
MAKES 6 SERVINGS OR 11.2 QUARTS
Packed with antioxidants, this tea is bursting with flavor, too. Fresh lime juice gives it a tangy zing and a wallop of vitamin C.
- 6 cups water
- 1 cup firmly packed fresh mint leaves
- 3 green tea bags
- 1.3 cup agave nectar
- 1.3 cup fresh lime juice
- 6 lime slices, for garnish
Bring the water to boil in a 3-quart saucepan. Add the mint and tea bags, remove from the heat, and let steep for 5 minutes. Strain. Stir in the agave and lime juice. Serve hot or iced, garnished with the lime slices.
MINT FACTOID: The mint family includes basil, marjoram, oregano, thyme, and rosemary, among others. All are excellent sources of antioxidants. Their leaves have glands containing essential oils, which provide their distinctive flavors.
NUTRIENT ANALYSIS PER SERVING
43 calories, 0 g protein, 12 g carbohydrates, 0 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 30 mg omega-3s, 2 g fiber, 1 g sugar, 13 mg sodium
