(Photo: Noofangle Media)

By Tracy Ford
Buck Consultants

Although many of us equate dehydration with hot summer weather and overexertion, our bodies need adequate amounts of water year-round to function at peak performance. Low fluid levels can affect the brain’s ability to concentrate and is considered a leading cause of daytime fatigue.

On average, the Institute of Medicine recommends that men consume at least 13 cups of liquid per day, and that women consume at least 9 cups a day. If that seems like a lot, it is. Fortunately, you can count on meeting about 20 percent of your daily-fluid needs through the foods you eat, especially fruits and vegetables, most of which contain more than 80 percent water. The rest of your fluid intake should come from a variety of beverages, though it’s wise to keep alcohol and caffeinated beverages to a minimum, since they actually have a dehydrating effect.

Are you parched?

Signs of mild dehydration include:

• Fatigue – Mild dehydration can zap your energy and make you feel tired. Try drinking a glass of cold water when you hit that afternoon slump.
• Hunger – If you’re feeling hungry within three hours of having eaten a meal, that hungry feeling might actually be thirst. Before you make a break for the snack machine, try a glass of water, diluted fruit juice or other low-calorie beverage to see if it hits the spot.
• Dark urine – If you’re well hydrated, your urine should be nearly clear. If it’s darker in color, your body may need more water to help flush out toxins. (Note that some vitamins (such as vitamin B) and medications can cause changes in urine color.)

Keep a lid on disposable bottles

Bottled water is everywhere, but isn’t the best option for your health or for the environment. Here’s why:

• Hard plastic water bottles can contain the chemical bisphenol A, also known as BPA. BPA has been linked to an increased risk of reproductive health problems, as well as breast, prostate and ovarian cancers.
• Soft (PET) plastic water bottles contain other estrogen-like compounds that scientists believe have the potential to interfere with estrogen and other reproductive hormones.
• Bottled water is not subject to lab testing or violation reporting, and bottled water companies are not required to disclose to consumers where the water came from, how it has been treated or what contaminants it contains. (Tap water is regulated by the EPA, which has stricter testing and reporting requirements; bottled water is regulated by the FDA, which has different standards.)
• Most plastic water bottles are not recycled, and each can take up to 1,000 years to degrade in a landfill.

Stay hydrated the cheap and easy way!

Remember the days when we had to get water the old fashioned way – from the sink or a water fountain? That’s still your best bet to get the cleanest, cheapest water around.

The best water is on tap

On the road and don’t feel like hunting for a water fountain everywhere you go? Invest in a reusable water bottle or canteen. Although the thought of paying $8 or more for a water bottle may seem excessive, consider the fact that regular bottled water can run you $4 a gallon or more – that’s more than the price of gasoline! Fill up a reusable bottle two times at the tap and already you’re way ahead of the game.

Here’s what to look for:

• Stainless steel or BPA-free plastic
• Easy to clean lid/cap
• Dishwasher-safe construction