Sip, Drink, or Gulpwater® while you read an excellent recent Courier Journal blog on Hydration from Mike Jett, co-owner of Pure Fitness Training, is a certified strength and conditioning specialist with a master’s degree in exercise physiology. He’s also a University of Louisville faculty member in the Health and Sports Science Department.see: http://blogs.courier-journal.com/prime/author/mikejett/
"Water constitutes about 50-60% of your body weight, depending upon your amount of fat-free body mass (muscle contains a lot of water, fat mass does not). Two-thirds of our total body water (TBW) is housed inside of our cells (intracellular fluid), with the remaining third housed extracellularly (remember this point for next week’s newsletter). A drop in only about 9-12% of TBW can result in death, indicating the significance of this ‘nutrient’ and the importance of balancing water loss with water gain.
Water is gained first and foremost through drinking fluids (60%). Two other methods you might not think about are through eating (30%) and as a consequence of cellular metabolism (10%). These percentages vary; for instance, eating processed foods, which have very low to zero water content, will reduce the amount of water you gain from eating food. Another consideration to keep in mind is the type of fluid you are consuming: is it a liquid that encourages water-loss, namely caffeinated and alcoholic beverages? Unfortunately, many people couple the two situations listed above and as a result have a very low TBW content (and they wonder why they feel bad…, again, remember this for next week).
Water loss occurs via four methods: evaporation from the skin, evaporation from the respiratory tract (through breathing), excretion from the kidneys, and excretion from the large intestine. Environmental and nutritional conditions can affect the magnitude of each.
Loss of water via the evaporation of sweat is an important part of our thermoregulatory system, and would occur mainly in hot conditions. Because of this, most of us are conditioned to increase our fluid intake in the summer. But what about in the winter? Evaporation of water from the skin can also occur in the winter, and evaporation from the respiratory tract may increase in the winter; these would be due to the reliance on dry heat mechanisms in our homes/offices. You may notice your skin is drier in the winter- this is a sign that you are losing moisture through evaporation and should be a signal to increase your water intake.
Water loss from excretion is a natural physiological process, but would be affected by the mechanisms mentioned above regarding diuretics (things that promote water excretion) and dehydrated, processed foods."
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