While it may still be cool and blustery outside, it's important to keep hydrated to stay healthy, says Carla Haley, Miller County extension agent with the University of Arkansas Division of Agriculture.
Water makes up about 60 to 70 percent of the human body and is essential for the body to function properly, says Haley. "We need water to regulate our body temperature and to carry nutrients to all our organs," she says. Water also transports oxygen to our cells, removes waste and protects joints. It's abundant, cost-efficient and has no calories.
So, people need to drink water every day to stay hydrated, but how much?
There are varying opinions, but an average person should drink about eight to 12 cups of water each day, says Haley. This makes up for water lost through normal bodily functions such as breathing, perspiration, and going to the bathroom.
"As a general rule, 1 quart of water is needed daily for each 50 pounds of body weight," says Haley. The exact amount depends upon many other factors, such as age, gender, weight, and amount of physical activity.
Don't wait until thirst sets in to take a drink, says Haley. Thirsty people may already be dehydrated. Sometimes, the brain isn't aware that the body requires more water. This can happen more often with older people. Keep drinking water often.
Fill a 64- to 96-ounce container with water at the start of the day and sip from it often. By the time the container is empty, the body will have its daily dose of water.
In rare cases, people can drink too much water. Visit a doctor if there are any concerns about drinking too little or too much water, or frequent thirst or urination. A doctor can help determine a daily amount of water best for an individual.
Haley offers a few suggestions for keeping adequately hydrated:
- Drink water instead of soda or caffeinated drinks at mealtimes.
- Add lemon, lime, orange or mint to water for a flavor boost.
- Buy snazzy water bottles for the family and keep them filled daily.
- Keep a container of ice-cold water in the fridge for quick refreshment.
It may take others time to adjust to getting more water in their diet. The health benefits, however, are well worth the effort, says Haley.
"Once people get into the water habit, the taste will grow on them, and they'll feel healthier too because they're not filling themselves up with sugars and calories that they just don't need," she says.
For more information on drinking water and keeping hydrated, contact your county Extension office or visit the Cooperative Extension Service web site. The Cooperative Extension Service is a part of the University of Arkansas Division of Agriculture.
