Water is a required nutrient for all living beings. Water is important for hydration; however, it may be valuable for disease prevention as well. For example, researchers have found a relationship between water intake and reduction of gallstones and kidney stones, as well as between water intake and colon cancer. Similarly, maintaining a sufficient intake of water during flying may help reduce the risk of blood clots. So there are plenty of reasons to drink water.
Check out: USDA Dietary Guidelines 2019
Reasons To Drink Water
With respect to physical activity, water is important for hydration. When you are active, you need to remain in a euhydrated (balanced) state. The DRI for water is 2.7 liters (91 oz or 11 cups) per day for women and 3.7 liters (125 oz or 16 cups) per day for men (9). Water balance means that you are replacing the fluid you lose through sweating and urine production. This may sound daunting, but remember, hydration does not occur just from drinking water. Water intake can be obtained from food, which makes up about 20 percent of total water intake, and as well as from other beverages. Thus, although water is an
excellent source of fluid, other beverages, such as tea, milk, coffee, and 100 percent juice, can also fulfill your fluid needs.
Sweating during exercise is one way the body tries to cool you. Sweat is composed of water as well as other substances such as electrolytes (sodium, potassium,
and chloride). The amount of electrolytes in sweat varies among people depending on sweat rate, fitness level, and electrolyte intake, as well as the temperature of the environment. Sodium (salt) is one electrolyte you may have noticed dried on your skin after prolonged sweating. Replacement of sodium lost in the sweat is not an issue for most people, considering that, in general, Americans consume far more salt than their bodies need.
Drinking Water is Important
You should start focusing on water balance before you are active by consuming fluids in advance of your exercise bout. While you are exercising, your goal should be to avoid excessive dehydration. For shorter workouts (less than an hour), consuming water is fine. For longer workouts, consider using a sport performance beverage that provides fluids as well as some carbohydrate and sodium. Ideally, by consuming adequate fluids, you can avoid dehydration. One simple way to check your hydration status is to look at the color of your urine; it should be a clear, pale yellow color. The darker the color of your urine the less hydrated you are. Another way to track fluid lost during exercise is to check your body weight before and after your workout. For each pound (0.45 kg) lost during exercise, you should consume about 16 to 20 ounces (475 to 600 mL) of water or sport performance beverage.