Cristina Herrera, Bilingual Quit Coach, Service Delivery:

You would be hard-pressed to find a resident of central Texas who has not lately been preoccupied, perhaps even obsessed, with the subject of water.

Living in Austin and having just gone through the driest and hottest summer on record, I have certainly been more aware than usual of my own body’s dependence on drinking water. Like most people, I know that drinking water is good for you, but I’ve often heard confusing information about why water is important to our bodies, and about just how much it needs. So, I set out to get some accurate information, and here is what I found.

I learned very quickly that I had underestimated the extent to which water is involved in all body processes. Nearly all the major systems in your body depend on water. Water moistens tissues such as those in the mouth, eyes and nose. It protects body organs and tissues, it helps dissolve minerals and other nutrients to make them accessible to the body, it carries nutrients and oxygen to cells, regulates body temperature, lubricates joints and lessens the burden on the kidneys and liver by flushing out waste products.

Your body needs the right amount of water for all these processes to work correctly. Every day you lose water through your breath, perspiration, urine and bowel movements. You must replenish its supply by consuming beverages & foods that contain water.

So what is the right amount of water to maintain healthy body functions? And what are the best sources?

The answers to these questions vary depending on factors such as age, level of activity and even the climate in which you live. For healthy adults living in a temperate climate doctors generally recommend 8 to 9 cups per day. The Mayo Clinic offers three different approaches to calculate the amount of water that is right for you.

1. The Replacement approach - The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
2. The 8x8 Rule approach - Drink eight 8oz glasses of water or other fluids a day (about 1.9 liters). All fluids count toward the daily total.
3. The Dietary Recommendation approach – The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day, and women consume 2.2 liters (about 9 cups) of total beverages per day.

Water is usually the best choice to keep you hydrated because it’s free of sugar and calories. Herbal teas and decaffeinated, sugar-free beverages can also help keep you hydrated. Some fruits and vegetables, such as watermelon and lettuce, contain a lot of water. But caffeinated beverages like coffee and tea, as well as alcoholic beverages and sugary soft drinks or fruit juices, can actually deplete your body of water so try to keep intake of these to a minimum.

If it seems hard to drink this much fluid each day, try some of these simple tips.

• Drink a glass of water when you get up in the morning, before your coffee or tea.
• Keep a glass of water or other beverage on your desk, and take a few sips every hour.
• Take a bottle of water in your car, and sip on it during your commute to and from work.
• Take a sip whenever you pass a drinking fountain.

I’ve acquired an even greater appreciation for water now, and I often find myself thinking about how something so readily available and simple to do can have such a big impact on your health. So, drink up and enjoy!