There are 6 nutrients that are essential for human health. They are:

  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Minerals
  • Water

I will touch base on the other 5 nutrients in upcoming posts, but today I want to focus on water!

When I see clients on a one-on-one consultation, one of the first questions I ask them is “how much water do you drink?”

Their answers vary:

“Not enough”
“Does the water in my sweet ice tea count?” (um…sorry, no.)

Why is water so important?

Adult bodies are made up of 60 percent water.  Water lubricates the joints and delivers oxygen to the body. (my running friends, this can give you an edge in your race.  If you want more info, just ask me).

Water aids in transportation of vitamins and minerals and it can increase metabolism.  Water also:

  • hydrates the skin
  • regulates body temperature
  • helps keep us regular
  • aids in weight loss
  • can increase our energy

Do you reach for caffeine in the afternoon for a pick me up?

Choose water instead and you will feel  increased energy, and will probably sleep better at night, too.

What drinks count towards consumption of water?

Plain water is best! You can flavor it naturally with lemons, limes, berries, cucumbers, etc.

A de-caffeinated, low calorie beverage can count as water, but limit how much you drink of these.

We can get water from certain foods like lettuce, cucumbers, watermelon, strawberries, pineapple, carrots, and celery.

The more fruits and vegetables you consume, the more hydrated you will become.

How much water do you need?

Despite what you may have heard about drinking 8 glasses a day, or even drinking a gallon a day, there is no scientific evidence on a set amount. And of course consumption varies with the situation.  Working outside in the yard all day during the summer is going to require more water for health and performance than a day spent watching Netflix from the couch.

The easiest way to tell if you are hydrated is to drink water until your urine is pale yellow or clear. And once you get it to that point, keep it that way!

So drink up! Your energy levels will improve, your skin will look brighter and your organs will thank you!

Donna Giovenco
Donna has 25+ years experience in diabetes nutrition counseling, weight loss, general wellness, and sports nutrition.

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