Water - Why you need it

What it does:
We are made up of about 80% water. It's vital for absolutely every thing we do; even when we aren't doing anything; every time we exhale (about 12 times per min for resting adults) we exhale about 5% water vapor. It is present in various amounts in every cell in the body, and is also found between the cells. Water in the blood(plasma) carries nutrients & oxygen around the body to where they are needed. Water is required for breaking down food, and is essential for burning fat. In fact, for every calorie(kcal) we take in through food, we need 1 milliliter (ml) of water to break it down.

How to tell if you're getting enough water.
Next time you answer natures call, check the colour of your stream. It should be clear or very pale yellow. If it's not, increase your intake of water (unless you've taken a high strength vitamin supplement; then it'll probably be florescent no matter how much you drink!).

How much do I need?
Given that the average daily calorie requirements for adults are 2,000 kcal for women and 2,500 kcal for men, adults should be taking in 2 - 2.5 liters of water per day. Some of this will come from food (most fruit & veg have a high water content, think tomato and watermelon) and drinks, but most of it should come from drinking plain old water.

What about when I exercise?
It is vital to drink enough water to replace that lost during exercise. to figure out how much water you lose during exercise, weigh yourself at the start and end of your workout. The difference in grams is the amount of mls of water you need to drink to restore you to pre-workout levels. In warm weather be prepared to drink more..

I don't drink enough water. So what?
You mightn't realise it, but you don't have to be severely dehydrated before it starts to have a negative effect on you. Research has shown that as little as 1% dehydration is enough to cause a decrease in memory & reasoning amongst other mental functions, as well as a drop in physical performance and coordination. 4% dehydration can require hospitalisation & IV fluids!

I don’t like the taste of water!
Mix it with some fruit juice, and gradually reduce the amount of juice you put in. Apple, orange, grape & cranberry all work well, but remember, fruit juice contains calories, so don’t overdo it.