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The Importance of Fluids:
What Really Counts as Fluids?

By Glen Werns

The Importance of Fluids for weight loss, overall health, and body function.

The human body requires a fresh supply of water every day. Not only is water one of the most abundant nutrients available, but it's also the most important. Water helps regulate and maintain your body temperature, transports nutrients and oxygen, removes waste products, and moistens your mouth, eyes, nose, hair, skin, joints, and digestive tract. Limiting your water intake can result in dehydration, elevated body temperature, fatigue, decreased performance, and increased risk of heat-related illness and prevents your body from utilizing fat, preventing weight loss. Consume at least ten 8-ounce glasses of water per day.

How Much Fluid Is Enough?

On a daily basis, the simplest way to tell if you are adequately replacing fluid loss is to check the color and quantity of your urine. If your urine is dark and scanty, it is concentrated with metabolic wastes and you need to drink more fluids. When your urine is pale yellow, your body has returned to its normal water balance. Your urine may be dark if you are taking vitamin supplements; in that case, volume is a better indicator than color is.

Besides monitoring urine and weight loss, you should also pay attention to how you feel. If you feel chronically fatigued, headachy, or lethargic, you may be chronically dehydrated. This condition is most likely to happen during long hot spells in the summertime, excessive consumption of alcohol or caffeine.

Can You Drink Too Much Water?

For the most part, people who drink too much water are simply inconvenienced by frequent trips to the bathroom. But in some cases, drinking too much water can be LETHAL if it dilutes body fluids and creates a sodium imbalance.

How Much Water Should I Drink?

Remember the recommendation to drink at least eight, 8-ounce glasses of water per day? The new guidelines do not give a set amount of water to consume on a daily basis, but state that Americans get enough fluids just by using thirst as their guide. Most people should consume somewhere between 64 – 100 ounces of fluids a day. While water is a good choice for staying hydrated, other beverage choices such as juice, milk, coffee, tea and soda also count toward your daily fluid intake.

It used to be thought that beverages that contained caffeine (like coffee, tea or sodas) did not contribute to a person's daily fluid intake of liquids, but certain experts argue that these beverages contribute just as much to the daily fluid intake as non-caffeinated options. The general consensus is that no more than 8-12 ounces of fluid should come from beverages that contain caffeine. About 80 percent of people's total fluid intake comes from drinking water and other beverages, and the other 20 percent comes from food. That's right - water found in food contributes to our total daily water consumption, too.

People who live in hotter climates or who exercise may need extra water but still should let thirst guide their daily fluid intake needs. With the aging process, the ability to detect thirst decreases; therefore, older adults should make sure they are drinking enough fluids throughout the day.

About the Author:

Glen Werns is a certified personal trainer, medical exercise specialist, strength conditioning specialist located in Brookfield, Wisconsin. Glen is recognized as one of the top exercise specialist in fitness. Visit Glen Online!