Tap the Power of Water
Water is the most important nutrient in your diet. With the summer sun out in full force, remembering to drink enough water is even more crucial to your health.
Your body needs H2 O for basic chemical reactions to keep going, says Robert Toto, M.D., a kidney specialist in Dallas. In fact, water accounts for much of your body weight (about 60 percent for men and about 50 percent for women). When you don't drink enough water, your body can't work at its best. As dehydration sets in, you'll feel lethargic and you may have trouble thinking clearly.
Water is also crucial to the body's cooling system. When your body heats up—because of a hot day or because of physical activity, for instance—your brain signals your sweat glands to produce sweat. The body cools itself by the evaporation of sweat from the skin. If dehydrated, the body can't sweat enough to stay cool.
How much do you need?
Exactly how much you need to drink depends on whom you ask. Roberta Anding, R.D., a spokeswoman for the American Dietetic Association (ADA), recommends you look at the color of your urine. "Your urine should look like pale lemonade and not apple juice," Anding says.
Weight loss is also a good gauge. By weighing yourself before and after you spend time in the hot sun, she says, you can tell how much you should be drinking. For every pound you lose, drink 16 to 24 ounces of water.
The Institute of Medicine recommends that women get 91 ounces of water a day (about 11-1/2 cups) and men about 125 ounces a day (about 15-1/2 cups). These figures refer to total water, from beverages and food. The IOM says that most people can use thirst as a guide for when they need to rehydrate. Athletes and older adults, however, may not feel thirsty before they are already dehydrated. Athletes and seniors need to set times to drink and not rely on thirst.
Stick to water and other low-calorie beverages. Caffeinated beverages are also acceptable, because they don't dehydrate you, the IOM says. Sports drinks are not necessary. And don't just drink water; eat it, too, by loading up on fruits and vegetables. They're brimming with water.