Warmer weather demands more water consumption

With summer and the ensuing hot weather right around the corner, one thing you have to worry about is getting enough water, especially if you exercise. And if you spend a warm afternoon exercising, chances are you will get thirsty by the end of the workout.

That thirst could be a sign of dehydration. Dehydration occurs when your body loses more fluids--through sweat or bathroom breaks--than it takes in.

Did you know that the most essential liquid of all body fluids is water? It comprises 75 percent of our muscles and 90 percent of our blood. In fact, you couldn't survive more than a few days without it. It's that important.

Despite the importance of water, most people don't get enough of it. In fact, they only get about one-third of the water they need, and that can cause fatigue, constipation, dull skin tone, poor digestion and a reduced ability to concentrate. When the body doesn't get enough water, muscle tissue begins to stick together and joint movement is restricted. Vital organs can lose their ability to function optimally.

The best thing to do when you're dehydrated is to replace the fluids your body has lost. Water, sports drinks and juices can help the body get the water it needs. It is widely recommended to avoid trying to quench your thirst with alcoholic beverages because they rob your body of water by accelerating urination.

The recommendation for adults is to drink at least eight, 8-ounce glasses of water daily. More water may be needed depending on climate, activity and body size. An overweight person needs more water than a thin one because larger people have larger metabolic loads. Children need to drink a lot of water when they are physically active and should take water breaks every 20 minutes.

For those who are trying to lose weight, drinking enough water is essential. It suppresses the appetite naturally and helps the body metabolize stored fat. The kidneys can't function properly without enough water. When kidneys don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body, but if the liver has to do some of the kidneys' work, it can't operate at full capacity. As a result, it metabolizes less fat and more fat remains stored in the body, and weight loss stops.

Water also helps the body get rid of waste during weight loss. During weight loss, the body has a lot more waste to get rid of, and water helps flush out the system.

It doesn't matter which type of water you choose to drink. Just make sure you drink enough because water is essential for good health. So get into the habit of drinking at least eight glasses of water a day.