or replacing high calorie holiday drinks with water can save calories
and even reduce weight. Most of us know that we need to drink water
every day and that it is good for us, however during this time of
parties, extra food around the house or office, and more stress, water
in your diet is more important than ever.
"Water is crucial to health and every system in the body relies on
water to function normally," says Allison Mignery, a dietitian with
the Mecklenburg County Health Department. "Drinking enough water
helps to reduce the risk of kidney stones, prevent constipation,
relieve headaches, and maintains healthy skin. And since sixty percent
of a person's body weight comes from water, it needs to be constantly
replenished," she continued.
So how much water do people really need? The old rule of thumb had
been to drink eight 8-ounce cups of water every day. However,
according to the Institute of Medicine (IOM) report in 2004, new
guidelines recommend the vast majority of healthy people can
adequately meet their daily hydration needs by letting thirst be their
guide. Exceptions to this rule include anyone with a medical condition
requiring fluid control such as athletes, people taking part in
prolonged physical activities, or whose living conditions are extreme.
The IOM report did not specify exact requirements for water, but
concludes total water content should be coming from all beverages and
foods.
Being physically active increases the amount of water you should drink
daily, including before, during, and after exercise. Generally, for
every pound lost during exercise (sweating, exertion) you need to
drink an additional two cups of water. People lose water naturally
through sweating, breathing, and urination, and if it is not replaced,
dehydration can occur. Signs of dehydration include: excessive
thirst, dry mouth, tiredness, lightheaded, headaches, muscle weakness,
and dulled critical thinking abilities.
This holiday season go ahead and go to that party or enjoy your
favorite cookie, but remember to drink plenty of water as well. Making
drinking water a regular part of your daily routine will improve your
health and just might help keep those holiday pounds from haunting
your New Year.
Go to www.meckhealth.org for a list of ways to incorporate water into
your day as well as a list of the top 10 high calorie holiday drinks
to avoid.
