• Health Water Is Critical To Good Health JACK WILLIAMS Special To The Jewish News ach of us, for the most part, is a body of water. Sixty per- cent water, at least. And because muscle is about 75 percent water by weight, the leaner the body, the greater its liquidity. But relying on thirst to satisfy our water needs is about as effective as rely- ing on hunger to get down those rec- L1 ommended five servings of fruit and • /— vegetables a day. So what to do in the name of drought prevention? Design a water plan, a rehydrating regimen that puts drinking water on the same daily agenda with feeding the dog and brushing the teeth. It may be the only way to provide the 64 ounces of fluid - or eight 8- ounce glasses of water - that is the aver- • age person's any minimum require- ment. (OK, soups and other non-alcoholic or non-caffeinated fluids can count toward the .crucial 64. In fact, fruits and vegetables are up to 80 percent water by weight. But plain water is the body's first choice, the best means of replacing fluid, of lubricating joints and of : ,removing waste products from the (— body.) "On average, Americans' total fluid consumption is 75 percent of what is N needed," said dietitian and fitness con- (' sultans Susan Kleiner, who has a doctor- ate in nutrition from Case Western Reserve University School of Medicine. "I know people who don't drink water all day. They're the ones whose \ _performances at work drops off," she said. "They won't drink with food because they say its too filling and they ignore the symptoms of dehydration, like dry mouth or a headache. "Once they start drinking water, they notice a huge difference in the way they feel. And they see the difference in the skin, because water is crucial to the ,_ -integrity of skin cells." Kleiner, who disdains the chemicals in soft drinks, makes sure she consumes 10 glasses of water a day to fuel a sched- ule that includes caring for two chil- dren, ages 5 years and 4 months. "A good way to go about proper hydration," she said, "is to have two B- ounce glasses when you rise in the morning. Have another at midmorning, ,—)then something with lunch. "Have a couple glasses at midafter- Jack Williams writes for Copley News Service. noon, another glass with dinner. And add one more somewhere else during the day or evening. "For every caffeinated or alcoholic beverage you consume, add another 8 ounces of water, because caffeine and alcohol are dehydrating." Kleiner, who lives in Seattle and includes many athletes among her clients, has found that the thirst mecha- nism seems to function better the more water we drink. "It's a conditioned response," she said. "When you pay attention to your thirst, you'll drink more and you'll rec- ognize the signs of thirst. "Most people who get those symp- toms - fatigue, a slight headache, lethar- gy - may think they need another cup of coffee." Research shows that we don't drink enough water for the same reason we don't bombard our bodies with wheat grass, celery and cauliflower: taste. But despite such flavor-challenged elements as chlorine, water doesn't have to taste like medicine. Filtration can reduce the taste and color of chlorine and sulfur as well as other bad flavors in tap water. Brita Water Filtration Systems of Oakland, Calif, for example, sells a 64- ounce pitcher that not only contains your daily minimal requirement but fil- ters out 98 percent of lead and 92 per- cent of copper while reducing the chlo- rine content. The result: a more pure, palatable taste devoid of contaminants. The Brita line of products ranges from $19.99 for a half-gallon container to $39.99 for a filter with a 2-gallon capacity. But while filtration and flavor may address part of the hydration issue, water temperature is another. For some of us, the colder the better. Toting around a water container in a gym at room temperature isn't the most appeal- ing option. "One trick I use to get athletes to drink more water," Kleiner said, "is to have them stick several water bottles in their freezer at night. Then as the water melts the next day, which happens fairly quickly, they are drinking cold water." The body hydrates itself more quick- ly with cool water, as opposed to room temperature or ice cold. Whatever your taste preferences when it comes to water, the American College of Sports Medicine offers these guidelines: • Water is the beverage of choice during any activity of an hour or less. • For activities exceeding an hour, Be a Wise Guy: Prostate Cancer Detection, Treatment and Supportive Care Presented by James E. Monte, M.D., Division Chief of Urology Kenneth J. 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