Are you Drinking Enough?

How do you know if you are drinking enough water? "A good test is to look at your urine," points out Cleveland Clinic nutritionist Andrea Dunn. "If it’s clear or pale yellow, you’re doing a good job of staying hydrated. But if it’s intense yellow or gold, you probably need to drink more water."

But not everyone likes water. Many people prefer soft drinks, fruit juices, sports drinks, coffee and other drinks. All these drinks can help quench your body’s thirst for fluids, but they typically contain 100 calories or more per serving. "The best alternatives to water are diluted fruit juices, and non-fat or skim milk" explains Ms. Dunn. "But these drinks shouldn't supplant water. Take note of how much sugar is in these alternatives. Sugar slows down the rate at which fluid is absorbed into the body. If you have trouble drinking water because you don’t like the taste, try adding a twist of lemon or lime or a splash of fruit juice. And cold water tastes better."

Ms. Dunn notes that while bottled waters are very popular, tap water works just as well and is more economical. It's also safe. The Environmental Protection Agency (EPA) regulates tap water and requires that it be analyzed for chemicals and bacteria. The Food and Drug Administration (FDA), which regulates bottled water, doesn't require that it be analyzed for these substances. In addition to water and other drinks, many foods are also good sources of water. Juicy fruits like oranges, grapefruit, grapes, watermelon and apples can help keep you healthy and hydrated. Carrots, tomatoes, tuna, yogurt, cottage cheese, soups, rice and pasta also contain plenty of water.

"The key is to think and drink small amounts," suggests Dunn. "The easiest way to stay hydrated is to drink a half-a-cup of water (four ounces) each hour you’re awake. When you get in the car, take along something to drink. When you sit down to watch TV, have something to drink. When you go to a meeting, take along something to drink." All the little sips will add up at the end of the day.

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