Do you ever think back over your day and wonder how much liquid you have consumed?  Probably not.  Though many of us think about the food we’ve eaten, we don’t often consider how much liquid we have consumed. But, the critical role of being hydrated cannot be understated.  Water is the most prevalent molecule in our body and is a component of all body tissues.  It plays an active role in biochemical reactions in our body (which are going on all the time) and is used during digestion, absorption and excretion. 

It doesn’t stop there, water is part of the structural integrity of our cells, it plays a key role in the structure and function of the circulatory system and helps transport nutrients throughout our body.  Plus, water helps us maintain a stable body temperature.  Through the process of evaporation, we cool our bodies.  Lose just 10% of your total body water and you’ll start feeling the negative effects of dehydration such as an inability to concentrate, impaired physical performance, nausea, lack of temperature regulation, dizziness and weakness.  A 20% loss of body water could result in death.

So, how do we know how much to drink?  Healthy individuals mainly rely on thirst to determine when it is time to drink. And, if we pay attention to our thirst, we should be drinking about 8-10 cups of water per day (through a combination of fluid intake and fluids in the food we eat).  Eat foods high in water content including watermelon, soups, cucumbers, tomatoes, and peaches and believe it or not, red kidney beans which are 77% water.

If you exercise, you will need more water.  However, be cautious not to over consume water while strictly limiting your sodium intake as this could cause a severe electrolyte imbalance.  This is especially important for managing arthrtis.  See Tips for Managing Arthritis in the Summer.  Add your favorite liquid supplements to your water bottle - it's a great way to take them.

So drink up!  And be especially conscious of your fluid intake in the hot summer months and if you live in areas of low humidity.