Hydration

Hydrated cells are healthy cells. A well-hydrated cell absorbs oxygen and nutrients and disposes of toxins and waste efficiently. Dehydrated cells are inefficient cells. Unfortunately, thirst is not an accurate guide to the body's hydration levels. By the time you feel thirsty, you already are dehydrated. Everyone should drink more water.

• Thirty-seven% of Americans mistake dehydration for hunger. They eat when they should drink.
• You should drink a number of fluid ounces equal to half your body weight. For example, a 200-pound man should drink 100 ounces (about 13 cups) per day; a 120-pound woman should drink 60 ounces (about 8 cups) per day.
• Pregnant women should drink a minimum of 80 to 104 fluid ounces per day.

Physical activity increases the need for hydration.

• Vigorous exercise for 30 minutes requires at least 16 fluid ounces of rehydration.
• Workouts longer than 30 minutes require at least 24 fluid ounces of rehydration.
• Water should be consumed before, during, and after each workout.

Caffeine has a dehydrating effect.

• Coffee, tea, and many soft drinks contain large amounts of caffeine.
• Drinking caffeinated beverages do not hydrate the body.
• For every cup of caffeinated beverage, you should drink an additional two cups of water to counteract the dehydrating effects of caffeine beverage.

For hydration, all fluids are not equal. In fact, not all water is equal, either. Read more.