by Haven Logan PH.D

        
   Water is the only drink for a wise man.

Quote by Henry David Thoreau (1817-1862)

While today we might paraphrase Thoreau’s quote to read “Water is the wisest drink for anyone,” its basic sentiment stands true. Philosopher and writer Henry Thoreau is best remembered for his book Walden which recounted his retreat from busy town life to live in a cabin on Walden Pond and reflect upon simple living in natural surroundings. Imagine his reaction to life in the 21st century and to viewing the vast assortment of “drinks” in a modern grocery store!

While there are many important political and environmental issues concerning water, this Healthy Living for Everyone column will focus on the question of how much water each of us needs every day. Water is the most abundant and essential component in the human body. It composes about 60% of total body weight for young adults and 50% for older adults. Every system in the body depends upon water to flush out toxins from vital organs and carry nutrients to cells. Every day the body loses water through perspiration and urine. Since the human body cannot store water, it must be replaced and kept in balance daily.

Dehydration occurs when the intake of water is less than its loss. Symptoms include: mild to excessive thirst, fatigue, headache, dry mouth, muscle weakness, dizziness, lightheadedness, back pain, and constipation. While mild dehydration is usually reversed easily by drinking enough water, severe dehydration can be life threatening especially for the very young and the elderly. On the other hand, drinking too much water or drinking it too fast can also be dangerous.

 Rather than one amount fits all, it is important to take into account whether you are a male or female and other factors which increase the amount of water you need including: humidity, temperature, altitude, exercise status, and use of diuretic medications which increase the volume of urine excreted. Below are the general recommendations from the Institute of Medicine of the National Academies (www.iom.edu). They suggest you aim for 80 percent of your total water intake coming from drinking water and beverages and the other 20 percent from food. Fruits and vegetables are good choices since they contain 90 percent water.

General Recommendations

Women – 91 ounces of water a day including 72.8 ounces from beverages (9 cups).

Men - 125 ounces of water a day including 100 ounces from beverages (13 cups).

 

The Food and Nutrition Board believes that most healthy people meet their daily hydration needs by letting thirst be their guide. To see if this approach is working for you, log your water and beverage intake for a day with just thirst guiding you. Then compare this amount to the above guidelines. Many people need to push themselves to drink more water. Often the real problem is being too busy and distracted to pay attention to your thirst. One easy way is take a bottle of water with you every where. Some people like to drink a glass of water before every meal which has the added benefit of making you feel fuller.

When you exercise you are going to need additional water especially in the heat. The American College of Sports Medicine (www.acsm.org) recommends drinking 16 to 24 ounces of water two or three hours before your work out. During your workout drink 6 to 12 ounces every 15 to 20 minutes. Within one hour of finishing your workout drink 16 ounces of water for every pound of weight loss. Try weighing yourself before and after you exercise. People vary greatly in the amount they perspire. If you are exercising more than 60 minutes consider a sports drink which replaces not only water but also electrolytes.

Do not count sodas and energy drinks as part of your daily water intake. They are full of many dangers which we are just beginning to recognize. Many districts are working to get them out of our schools.  Since 1978 the consumption of soft drinks has tripled for boys and doubled for girls. The National Soft Drink Association says that the average consumption of soft drinks is now 600 twelve ounce servings per person per year. The known health risks of soft drinks include: obesity, diabetes, tooth decay, osteoporosis, bone fractures, nutritional deficiencies, and heart disease. The latest villain on the beverage scene is the energy drink. They are so popular with young people that they have their own fan mail on My Space pages. Energy drinks combine the dangers of both sugar and large quantities of caffeine.

It is highly recommended that if you drink alcohol or caffeinated beverages that you replace the same amount with water since these beverages act as diuretics. While most experts agree with Thoreau that plain water is the wisest drink of all, there are other beverages which can count towards your daily amount.  Non-diuretic herbal teas are a good choice. Flavored waters can be OK but watch out for sugar or artificial sweeteners. The least expensive way to add some variety is to make your own flavored water by putting a lemon, lime or a small amount of real juice in your water. Use regular or sparkling water. Put it in a beautiful glass and toast to the joy of water. Cheers!