As we head into summer and warmer weather, this is a great time to make sure we’re getting enough water.  Did you know that our bodies are made up 75% water? Body organs of all types contain water, including muscle (about 73%), blood (about 83%), and body fat (25%).  Even our bones contain some water.  Water transports nutrients, oxygen and wastes; helps medication to work properly; keeps skin, eyes and mouth moist; helps prevent constipation; and helps temperature regulation in the body.  Every system in our bodies depends on water!  

Dehydration is a common problem for people of all ages, especially during the hot Texas summers.   The average person loses about 9 cups of water each day through our breath, sweat, urine, and bowel movements.  Strenuous activity will cause even more fluid loss.  We need to replenish this normal water loss by drinking 6-8 glasses of water each day. 

Drinking plain water is the best option for hydrating throughout the day.  You can get water through other beverages, but be aware of the added calories in sugary drinks.  Milk and juice are great choices because they add other nutrients such as calcium, vitamin A, vitamin D, and protein, but remember to watch the calories from whole milk and juice with added sugars.

Fruits and vegetables are another great source of water.  Watermelon is about 90% water, and apples are about 84% water.  Eating fruits, vegetables, and other moist foods can contribute to approximately 20% of your water intake. 

If you engage in strenuous activity or sports for more than 90 minutes, sports drinks are a great way to replace fluids.  Sports drinks are a good source of carbohydrates for your muscles during strenuous activity, and the sodium and glucose help the body absorb fluid better.  If you are engaged in strenuous activity for less than 90 minutes, water is still the better fluid to drink.

Enjoy your activities this summer, and be sure to drink plenty of water!