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By Melissa Tennen, HealthAtoZ writer
Water is the foundation of your architecture, occupying more than half of your body. If you've wondered why water is so important and why staying hydrated is crucial, here are some answers.
Why do I need water?
Water helps control your body temperature through sweating. It also cushions and protects your organs and helps digest food. Water helps your joints move and helps make mucus, an important body lubricant. Water is approximately 50% of the weight of your brains and muscles. Each cell in your body needs water to transport nutrients and get rid of wastes.
What is dehydration?
Throughout the day, even when not exercising, we slowly lose water because it evaporates from our breath and through the skin. When you exercise, you naturally sweat to keep cool by releasing heat from your body. If you do not replenish these water losses, the body will go into a state of dehydration. In situations of long activity or on hot days, your body cannot cool itself adequately, meaning you are more likely to become dehydrated and may suffer from heat exhaustion or even have a heat stroke.
How do people become dehydrated?
By not drinking the recommended amounts of water throughout the day, especially not drinking before, during and after physical activity. Simply put, the possibility of dehydration increases with exercise or working outside.
How do I know if I am dehydrated?
Being thirsty is the number one sign. Another sign may be that you feel like you don't have enough energy or your muscles may cramp. Also, be aware of dark urine and urinating noticeably less than normal.
What can I do about dehydration?
Boost your fluid intake. Drink before you become thirsty. When you feel thirsty, your body is already becoming dehydrated.
How do I know if I am getting enough water?
There's no way to tell for sure, but there are signs (as mentioned). Check the color of your urine. It should be light yellow or even clear looking. If it's too dark, it may mean you aren't getting enough fluids.
How much water should I get?
Experts usually say to shoot for eight glasses of water a day. Drink fluids steadily throughout your day. It is especially important to get fluids before, during and after exercise. Since they contain a high percentage of water, be sure to get enough fruits and vegetables, too.
Is water the only way to prevent dehydration?
Although water is your best bet, you can also get fluids from any other non caffeinated beverages, also by the foods you eat, particularly fruits and vegetables. Water-dense foods include watermelon, oranges, lettuce and cucumbers. Other good alternatives are 100 percent juices and soups. You can also drink low-fat or nonfat milk.
What about soda, iced tea and coffee?
They may harm your efforts to stay hydrated. Caffeine is a diuretic, causing you to urinate more.
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External Sources
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American Council on Exercise
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Nemours Foundation
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This article was reviewed and updated June 2007.
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