With more than 30 years’ experience in the residential and commercial water treatment industry, Mark Nelson is a Class 1 Drinking-Water Operator and a CBWA (Canadian Bottled Water Association) Certified Plant Operator. As founder and president of Nelson Water in Ottawa, Mark focuses on dealing with challenging water treatment system designs for problem water. He also heads the largest water bottling plant in the city of Ottawa with a delivery network throughout the Valley.

As the warm weather approaches, many of us start to make plans for the summer. Chances are many of these activities, including sporting events, taking walks, riding bikes, yard work or simply soaking up the sun, will be taking place outdoors. This means that as the temperatures get higher there is an increasing importance of not only staying cool, but remaining hydrated.

Why Hydration is Important

The human body is made up mostly of water. It is estimated that approximately 60% of the human body is actually water, with vital organs such as the brain and heart containing approximately 75% H2O. The kidneys and lungs contain even larger amounts of water, with the lungs being approximately 85% water.

This means that in order to maintain proper biological function, the organs, tissues and muscles require adequate amounts of water. Since we lose water every day through sweat, urine, feces, let alone breathing, it is important that we replenish these water levels.

The Purpose of Water in the Body

Water is critical for a host of vital functions within the body. Water is needed to detox us, flushing toxins and waste from our system. It also helps regulate body temperature and delivers nutrients to tissues and cells. Water can even affect weight loss, since it is needed to increase metabolism and burn fat. In fact, while we can survive for weeks without eating food, the human body cannot survive for longer than 3 to 8 days without water. In very harsh conditions, this can be dramatically reduced to only a few hours.

How Much H2O is Enough?

According to health experts, at the Mayo Clinic in the United States, the level of water needed to avoid dehydration can vary greatly depending on your age, weight, body mass index, gender, living conditions and other factors. As a general guideline, men need roughly 13 cups or 3 liters of fluid each day, while women need 9 cups or 2.2 liters.

If you are strongly exerting yourself, exercising or sweating freely, you will need to increase the level of water you are consuming to compensate for the additional loss of fluid. While this may seem like a large quantity of water in a day, it can be easily integrated into an average daily routine.

Should YOU be Drinking More Water?

The first way to increase your water consumption is to replace sodas, juice and other sugary drinks with nature’s BEST.  While soda may feel like it is quenching your thirst, water is the best fluid to keep you hydrated. Since water contains no sugar, colorants or other stimulants, you will also find that water will not cause spikes in your blood sugar, which can sap your energy levels later.

It is a good idea to drink at least two cups of water no less than an hour before undertaking any strenuous activities. This will help to keep you cool and reduce the risk of dehydration. Additionally, you should drink a cup of water every 20 to 30 minutes during prolonged exercise or exhausting activity. It is important to remember, as I indicated above, that feeling thirsty is actually an indication that you are already dehydrated. A good indicator of whether you are dehydrated is to check the color of your urine. If it is clear and slightly colored, you are perfectly hydrated, darker colored urine is nature’s way of indicating that you need to drink more.