WATER FOR LIFE Water makes up about 60% of your body. Most of your brain, heart, lungs, muscles, kidneys, skin and bones is made of water. Some 90% of your plasma is too, carrying blood cells, nutrients, oxygen and other substances throughout your body. No wonder water is essential to life. Your body needs water, but constantly loses fluids by breathing, sweating and getting rid of waste. That’s why health authorities recommend drinking at least eight glasses of water a day – and even more if you weigh more, exercise often or live in a hot climate or in a place that has a high altitude. HOW MUCH WATER SHOULD YOU DRINK? Recommendations vary, depending on body weight, activity levels, climate and where you live. Be aware that time spent beach splashing in the waves or sitting in the sauna makes you lose fluids that you need to replenish. About 125 ounces (3.7 liters) of fluids for men and about 91 ounces (2.7 liters) of fluids a day for women according to the U.S. National Academies of Sciences, Engineering, and Medicine. The European Food Safety Authority (EFSA) suggests a daily water intake of 2.5 liters for men and 2.0 liters for women is adequate. One way to calculate the right amount is to divide your body weight in half (using pounds), then drink that many ounces (or translate the oz to liters). Remember to drink more water if you are super active. If you feel thirsty, you’re already dehydrated. What’s important is to listen to your body, use your common sense and hydrate throughout the day. BEST FLUIDS TO FIGHT DEHYDRATION Water is one of the best drinks to fight dehydration. But it’s not the only one, though avoiding caffeinated, sugary and alcoholic beverages is recommended. What’s better than water? Try mineral- or electrolyte-infused water, watermelon (yes!), watermelon juice and coconut water. But when dehydrated, any fluids may be better than no fluids. Or load up on high-water-content fruits and vegetables like berries, pineapple, cucumbers, and tomatoes. WHY HYDRATE? To be your best, drink water to: Keep your mind and body healthy and alert Regulate your body temperature Flush toxins from your body Keep your skin supple and muscles and joints flexible Cushions your brain, spine, tissues, muscles and joints Enhance your mood and sports performance Be your best WATER TO FEEL BETTER AND LOOK BETTER Replenish your body’s supply of water to quench your thirst and stay happy, healthy and hydrated. Constantly rehydrating helps keep all of your body’s systems including its largest organ – your skin – working not they should. From regulating your body temperature to carrying what’s essential to your organs through to ensuring a healthy, protective barrier to prevent excessive fluid loss. All in all, drinking the right amount of water improves your overall health.