Water is known as the elixir of life, but most of us don't drink enough. HMSA's "Eat Healthy" campaign has launched some commercial spots to encourage us to drink more water. Water is the topic of this morning's KGMB9 and HMSA Sunny Side Up. Ramsay Wharton is live from 24 Hour Fitness on Kapiolani Blvd.

Answered by Sally Belles, RD, HMSA Care Connections and 24 Hour Fitness Trainer, Alana Gonzales. 

1) Why do you need to drink water?

Your body is approximately 70 percent water. Your body needs water to regulate body temperature, allows nutrients to travel to organs, transports oxygen to cells, removes waste, and protects joints and organs.

2) How much water do you need to drink?  

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of fluid ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active, to replace sweat losses and maintain blood volume.  Low blood volume causes the heart to work harder.

3) Why drink water over other fluids?

Water is the most commonly overlooked endurance aid. Plain water is sufficient for those exercising for 60 minutes or less during moderate physical activity (60%-70% of Target Heart Rate (THR)). Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else is added aren't what you need. Try “spicing up” your water by drinking sparkling water, or adding a lemon or lime slice or splash of 100 percent fruit juice to the water. 

The thirst mechanism is significantly diminished in the elderly. Thus, preventing dehydration is important for reducing the risk of exercise induced heat injury and improves exercise performance. Cold water (59-79 degrees Fahrenheit) is best since it empties more rapidly from the stomach and helps to maintain a lower core temperature. 

Adequate fluid intake throughout the day is the best way to prevent dehydration. Any beverage will meet fluid requirements (water, milk, 100% pure fruit juice, herbal tea) with the exception of caffeinated beverages. Caffeine acts like a mild diuretic contributing further to dehydration. 

www.hmsa.org - HMSA Eat Healthy

www.24hourfitness.com - 24 Hour Fitness

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