Hydration and stretching

The human body, which is made up of between 55 and 75 percent water, is in need of constant water replenishment .



Lean people have more water in their bodies because muscle holds more water than fat.

Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day.


If your feet sweat, there goes another cup of water.


If you make half a dozen trips to the bathroom during the day, that's six cups of water.


If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration).

A person would have to lose 10 percent of her body weight in fluids to be considered dehydrated, but as little as two percent can affect stretching and athletic performance.


Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.

Replacement approach.


The average urine output for adults is 1.5 liters a day.


You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.

Dietary recommendations. The Institute of Medicine (USA)recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.

Fruits and vegetables - besides being good sources of vitamins, minerals and fiber - contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.


Though uncommon, it's possible to drink too much water. Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water.
So everything in moderation :)