Focus on Water

“Focus on Water” is fourth of nine healthy weight fundamentals

Water keeps us feeling full and serves our bodies and brains like oil to a motor vehicle. It’s calorie- and sugar-free status is a bonus.

If you’re uncertain about what your ideal daily water is, you are in good company. While it’s easy to generalize the answer to how much is enough, individual hydration needs vary based on health, climate and how active a lifestyle one leads. It’s important to know your personal hydration needs and be mindful about it daily, as hydration greatly affects how well our bodies function. With 60 percent of our bodies being composed of water, even being mildly dehydrated impacts our energy and ability to function at our peak.

The Institute of Medicine says generally adequate daily intakes are:

Women; about 9 cups (2.2 liters)

Men; about 13 cups (3 liters)

A few points to keep in mind:

• Everything you drink counts toward your daily hydration goal

• Foods that are high in water content contribute to your daily intake

• Liquids to minimize or avoid: sugar-centric drinks such as soda, juices and alcohol

Roughly 20 percent of our daily hydration comes from solid foods, especially fruits and vegetables. Strawberries, watermelon, cauliflower, spinach and tomatoes are excellent choices that are 90 percent or higher in water content and offer lots of nutrients and fiber.

Here’s a link to more information from the Mayo Clinic about maintaining optimal hydration and its benefits:


To your good health!

Coach Gayle

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