When the heat of summer descends, it's a good time to remind ourselves to increase our water intake to compensate for more water lost through physical activity and time spent in the sun. Most individuals lose between 10 and 16 cups of water per day. This loss is in sweat, urine, feces, in the air we exhale, and via direct evaporation from our skin. During exercise in a warm climate, as much as 8 cups of water can be lost in one hour.
The loss of body water through urination is greatly increased by the ingestion of caffeinated and alcoholic beverages. These drinks have a diuretic effect, meaning they stimulate the kidneys to excrete more urine. Not only do we lose more water, we also lose water-soluble vitamins such as vitamin C, vitamin B1 (thiamine) and other B complex vitamins. There is also increased excretion of calcium, magnesium, potassium, sodium, chloride and zinc.
A diet containing lots of fruits and vegetables will supply about 4 cups of water per day. Even with a diet high in fruits and vegetables, it is still necessary to drink an additional 6-8 cups of water per day to supply enough water to meet the body's daily needs. For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water.
Talk to your doctor of chiropractic about the many important health benefits of water, and ask them to help evaluate whether your current exercise and lifestyle demands require an increase in your current daily water intake.
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