Don't deprive body of essential nutrient: water

When do you drink water? If you're like most people, the answer is, "not often and not in much quantity."

A survey conducted by The Rockefeller University in New York showed that the typical American is aware of the recommendation to drink eight 8-ounce glasses of water each day, but only 34 percent of those surveyed drank that much and 10 percent indicated that they do not drink water at all.

We apparently don't have nearly as much problem drinking caffeine-filled beverages such as coffee and soda. Typically, we consume six or more servings a day of these types of beverages. When it comes to H2O, however, we're depriving our bodies of one of its most essential nutrients.

We may not think of it as such, but just like protein, carbohydrates, fat, vitamins and minerals, water is an essential bodily nutrient.

Water makes up about 60 percent of the average man's weight and about 55 percent of the average woman's weight. That 55 percent to 60 percent of water enables our body to cool itself during exertion. It also serves as a lubricant for muscles and joints, brings oxygen to the cells and moves waste by-products through the body.

A lack of water — dehydration — can lead to muscle cramps, fatigue, dry skin, headaches and constipation. And while the standard recommendation is to drink eight 8-ounce glasses a day, you need to consume even more if you exercise, live or work in hot environments, or perspire heavily.

A lack of water can also send false hunger signals and cause us to eat when what you really need is water.

How do you know if you're consuming enough? The color of your urine and how often you urinate are both good indicators. Light or nearly clear urine indicates good hydration, while infrequent, dark-hued urine indicates the need for greater water consumption.

Don't rely on thirst as an indicator that you need water. It's a delayed reaction and doesn't kick in until your levels are already low. A more proactive approach would be to drink a glass of water first thing in the morning and continue drinking it regularly throughout the day.

Guidelines from the Rockefeller study suggest we consume one quart of water for every 50 pounds of weight. That exceeds the standard 8/8 rule, recommending, for instance, that someone weighing 150 pounds drink three quarts of water each day.