Don't neglect water in your diet

Water is one of the most neglected nutrients in most diets, yet it is one of the most important. Water makes up about 70 percent of our muscles and about 75 percent of the brain; it also plays a vital role in the proper functioning of the human body. Among other things water does the following:

Transports essential nutrients throughout the body and rids the body of waste

Helps maintain adequate blood volume

Assists in regulating body temperature

Acts as a lubricant for the body

Helps prevent constipation

Aids in maintaining metabolism

Best of all, water is calorie-free and acts as an appetite suppressant. Drinking water also forces fat to be utilized as a fuel. How?

Without adequate water the kidneys cannot function properly, so the liver picks up the slack. But the liver can't effectively metabolize stored fat as energy, so the result is a decrease in fat metabolism.

The standard advice from nutritionists is to drink 64 ounces of water each day. Keep in mind that some other beverages can count toward the total but plain water is best.

When we exercise, we need even more water to prevent dehydration, especially in warmer weather. During exercise the body sweats to cool off; this process can cause a loss of up to four cups of water per hour, which has to be replaced.

Common signs of dehydration include headache, joint pain, fatigue and difficulty concentrating. Dehydration also lowers productivity levels and in extreme cases can be fatal. If you are an athlete, performance will suffer if the body is not well hydrated.

The key is not to wait until you are thirsty. By the time the body provides the 'thirsty' signal it is already beginning to get dehydrated. Give the body water throughout the day and regularly during exercise.

Some guidelines for the amounts of water to drink before, during, and after exercise suggest consuming 10 to 14 ounces of water one to two hours before exercise; 10 to 15 ounces 15 minutes before you start; and then three to four ounces every 15 minutes during steady exertion. After exercising drink at least two cups of water to replenish fluids lost through sweating.

There are easy ways to add more water into your daily life, such as taking frequent water breaks throughout the day, carrying a bottle of water with you wherever you go, starting lunch or dinner with a cup of soup and drinking 100 percent juice at breakfast (both count toward your totals for the day), and remembering that only decaffeinated beverages serve as water substitutes -- caffeine can be dehydrating.

Make sure that children drink enough. Offer water instead of other fluids and encourage a habit of choosing water over other beverages.

Are there any disadvantages to drinking water? Can you drink too much? In extreme cases there can be too much of a good thing.

Although rare, there have been cases of 'water intoxication.' This has usually occurred in endurance athletes who ingested more water than the kidneys were able to process in a fairly short time span. The only other concern may be the possible exposure to pollutants for those whose water source is questionable.

Overall, the pros of drinking enough water far outweigh the cons. Water is essential for a healthy life so don't forgo this simple way to feel good and stay energized.

Anya Petersen-Frey is a fitness instructor in the Mat-Su Borough.