Common Sense Water: Are You Drinking Enough? Next to air, water is the second most important nutrient. A person can survive only 2 minutes without air (give or take), 5-7 days without water (or about 20% water loss), whereas we can live for weeks without food. Aside from keeping up the water content of our bodies we also need water for the many processes of aliveness that our body carries on 24/7. We need it for digestion and keeping electrolytes at the proper level in our cells. Water helps regulate temperature, carries nutrients and oxygen to muscles and removes waste. Water keeps our mucous membranes moist, cushions and lubricates our joints and organs. Every day, we lose 2-3 quarts of water through breathing, sweating and urination so we must replenish our fluids regularly. A 2% drop in body water can set off fuzzy memory, difficulties with basic math and trouble focusing. At a 10% loss of body water delirium and blurred vision sets in. Our daily water needs vary with indoor/outdoor temperatures and our activity level. Sweating, diarrhea or vomiting calls for more water intake. Indoor re-circulated air can also increase a one's water needs. Drink a glass of water for every hour when flying. Fruits and vegetables, fruit juice, milk, herb tea and soup all contribute to your water intake, but coffee, black tea and alcohol are diuretics, which cause water loss. Sodas (diet or no) give you the illusion of thirst quenching while wreaking havoc with your bones, liver and pancreas. Calculate your general water need by taking your weight in pounds divided by 2, in ounces per day (Example 140 lbs / 2 = 70 ounces. Then divide that by 8 to get the number of cups. So 70 ounces / 8 = about 9 cups per day). Adjust for the above variables. My preferred method for monitoring water intake is judging it by your urine. Make sure your output is light yellow and inoffensive smelling. Dark and strong smelling urine means not enough water in your body. Clear and odorless means too much water and loss of important electrolytes. As in everything, common sense and moderation is key. Your thirst tells you when and how much water your body needs. However, if you're in the habit of drinking a lot of soda, coffee etc. you can lose your thirst perception and by the time you notice the symptoms of dehydration-dry mouth, dark urine, lightheadedness-you're already very dehydrated. It's estimated that 75% of Americans suffer from chronic dehydration and its harmful effects. Drink filtered or purified water- because our waters are polluted with chemicals and bio-contaminants. If you just "don't like the taste of water", allow yourself to get very thirsty then drink a glass of pure water. Your body will recognize it and thank you with an "ahh!" of satisfaction. Healthy living • Healthy eating • Water and hydration Essential proteins • Protein content of foods • Essential fats Carbs and sugars • Digestive health Back to Top