Water: Ten Reasons To Drink Up

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Water: Ten Reasons To Drink Up

By JoAnn Prophet, MS, RD

Friends asking for nutrition advice are often surprised when

my first recommendation is to drink more liquid. Water is an

important nutrient and has a vital role in maintaining good

health. Don't assume that you are drinking enough just because

you are not thirsty. As we age, our sense of thirst diminishes,

so we don't realize as easily when our body needs more fluids.

Further, many older persons who suffer from arthritis and

similar problems that make moving painful deliberately

decrease their fluid intake in order to reduce trips to the

bathroom.

Water is essential to our body functions. It is a major

component of blood and body fluids (saliva, digestive juices,

intracellular fluids, and joint compounds), and key to the

digestive process. Water moves food through our system and

transports nutrients to various body locations. It is also

critical to the body's waste system as it helps to filter and

eliminate toxins and move waste materials through the

intestines.

Experts have recommended 6-8 cups per day for years, but

recent studies have raised this amount even further to 10

cups for women and 12 cups for men. All liquids count toward

the 10 to 12 cup goal, but bear in mind that both caffeine

and alcohol act as diuretics and may actually increase normal

fluid losses. Ten good reasons to increase your fluid intake:

1. Jump Start Your Body: While your brain may respond to

caffeine in the morning, water helps the rest of your

body get moving. It starts by helping to relieve dry

mouth and continues to work the magic of motion

throughout your system.

2. Avoid Constipation: Something as simple as fluid plays

a major role in preventing constipation. Not only does

the liquid encourage bowel movement, but it also

softens the stools.

3. Help Nutrient Absorption: Water is the carrier that

helps the body transport and absorb the nutrients in

the food we eat. Water moves these nutrients through

our cells and ensures that the nutrients are available

when and where we need them.

4. Make the Medicine Go Down: Instructions for nearly all

medications are to take with water. Pharmaceutical

companies want their medicines to function in the most

effective way possible. Water helps to hurry the

medication along in your system and to get it

everywhere it needs to go.

5. Moisturize Your Skin: Water is the single most

important element for cellular integrity. Keep your skin

in good shape from the inside out by getting plenty of

water.

6. Flush Your System: Our kidney system is unique in its

filtering capabilities and totally dependent upon water

in order for it to work. Daily fluid intake is essential to

its efficient operation, particularly because there is

some decrease in function with age.

7. Avoid muscle cramps: Although not the only element

associated with muscle cramps, athletes have long

recognized that even mild dehydration can produce

cramps.

8. Prevent kidney stones: Stone prevalence is

documented as being higher in those persons with low

urinary volume. " More fluids " is the first and foremost

treatment when kidney stones occur.

9. Avoid Dehydration: An alarming number of

hospitalizations of older persons include dehydration as

part of the diagnosis. This can be avoided by

monitoring your fluid intake. Both mental and

physiological performance may be impaired with even

mild dehydration.

10. Keep well: In addition to being critical to digestion,

nutrient absorption, and waste removal, water is a

major player in regulating body temperature and in

maintaining electrolyte balance. New studies have also

shown a possible correlation between low fluid intake

and bladder, colon, breast, prostrate, kidney, and

testicle cancers.

Be sure to drink even more fluid whenever you increase your

physical activity, when eating a high fiber diet, during hot

weather, at high altitudes, in low humidity locations, and

when you're sick, especially if you have a fever, vomiting, or

diarrhea. Check your urine color. It should be pale, almost

clear. A dark yellow means you need more fluids.

Start drinking water early in the day, and always drink water

after going to the bathroom. Refresh yourself by adding a

slice of lemon or lime like they do at the spas. Or try

sparkling water for a change!

Source: AICR http://diabeticgourmet.com/healthy2.shtml