All adults need at least eight glasses (8 ounces) of water a day. Some people, such as athletes, people who live or work in hot environments, and people who perspire heavily, need even more.Your body is mostly water. Men are about 60% water and women are about 55% water by weight. Most people lose about a two to three quarts of water daily, even more if they exercise or work in hot climates. That means you need to take in about a gallon of fluid every day to replace these losses.But, many of us are walking around mildly dehydrated because thirst is a poor indicator of fluid needs, especially as we age. Mild dehydration can undermine energy level, mental function, and increase stress on the body. The three rules of thumb when it comes to water are:
1) Drink twice as much water as it takes to quench your thirst.
2) Drink water frequently throughout the day to prevent dehydration.
3) Drink at least eight glasses of water daily or one cup of water for every 20 pounds of body weight (a 150 pound who does not exercise or work in hot climates needs 7 1 /2 cups of water).
You can count fruit juices and bottled water in your tally, but not alcoholic drinks, since these beverages have a mild diuretic effect. Green tea is another way to add fluids and this beverage is chocked-full of phytochemicals that help lower your risk of developing cancer.
One way to ensure those eight glasses each day is to fill a pitcher with your daily allotment of water and keep it on your desk at work or the kitchen table at home. You also can fill eight glasses of water and place them in a convenient spot out of the way, such as the kitchen counter or dining room table. Your goal is clearly marked in front of you and that goal is reached when the pitcher or glasses are empty. If you are a student, make it a point to take ten large gulps of water every time you pass a water fountain at school. The best indicator that you’re drinking enough water is when your urine is pale yellow to clear. Dark yellow urine is a sign your body is lacking in water and is trying to conserve water losses.