Cool, Clear Water

 About 70 percent of the Earth’s surface is covered by water. Drinking water is usually supplied by a combination of surface water and underground water sources. In 1974, the Safe Drinking Water Act gave regulatory oversight of public drinking water (tap water) to the U.S. Environmental Protection Agency. Water is necessary to every living creature on earth and makes up approximately 60 percent of body weight. Water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose, and throat tissues. Your body cannot make or store water, so you must replace the water you eliminate. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. No single formula fits everyone as to how much water you should drink every day. Your specific water needs depend on many factors such as your health, how active you are, and where you live. Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate:

Replacement approach. The average urine output for adults is about six cups a day. You lose close to an
additional four cups of water a day through breathing, sweating, and bowel movements. Food usually accounts for 20 percent of your total fluid intake; so if you consume 8 cups of water or other beverages a day along with your normal diet, you will typically replace the lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the “8 x 8 rule” – drink eight 8-ounce glasses of water a day. The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as all fluids counttoward the daily total. Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine advises that men consume about 13 cups of total beverages
a day and women consume about 9 cups of total beverages a day. Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 6 cups or more of colorless or slightly yellow
urine a day, your fluid intake is probably adequate. Small amounts of urine or dark yellowcolored urine can indicate dehydration, a condition that occurs when you don’t have enough water in your body to carry out
normal functions. Even mild dehydration can drain your energy and make you tired. Drink water even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won’t start feeling thirsty until you have already lost about two percent of body weight. If you stop drinking water once your thirst is satisfied,
you will get only about half the amount you need. As you get older, your body is less able to sense dehydration and send your brain signals of thirst.

To stay hydrated:
– Drink small amounts of water frequently,
rather than large amounts less often.
– Drink a glass of water with each
meal and between each meal.
– Drink cold beverages to cool your
core body temperature and reduce
swelling.

Hydrate before, during, and after exercise. Weigh yourself after working out and drink 2 to 3 cups of water for every pound lost. Though uncommon, it is possible to drink too much water. To exceed the body’s ability to excrete water, a young adult with normal kidney function would have to drink more than 6 gallons of water a day on a regular basis.
Fluoridation of tap water helps reduce cavities. Fluoride occurs naturally in the body as calcium fluoride. Fluoride deficiency may appear in the form of increased cavities, and weak bones and teeth. Well water is not fluoridated. Excess fluoride in the diet is extremely rare.
Federal quality standards for bottled water were first adopted in 1973. They were based on U.S. Public Health Service standards for drinking water set in 1962. FDA regulates bottled water products through the Federal Food, Drug, and Cosmetic Act which makes manufacturers responsible for producing safe, wholesome, and truthfully labeled food products. According to the International Bottled Water Association (who even knew there was such an Association?), U.S. consumers purchased more than 8 billion gallons of bottled water in 2007. There are regulations that focus specifically on bottled water, including defining different types of bottled water, setting maximum levels of contaminants allowed, and requiring bottled water to be safe and produced under sanitary conditions. Fluoride may be added within the limits set by FDA. Some bottled water contains fluoride, but most do not. Some bottled water is classified by its origin such as artesian well water, mineral water, spring water and well water. But, beverages labeled as containing “sparkling, seltzer, soda, tonic, or club soda water” are considered to be soft drinks. Some bottled water comes from municipal sources, i.e., the tap. Municipal water is usually treated before it is bottled. If this water meets specific standards, it is allowed to be labeled as “purified water.”
If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.