How Much Water?                

Water comprises approximately 60 to 65% of your entire body weight.

Water is key to every major body function:

It controls body temperature.

It carries nutrients and oxygen to cells.

It removes wastes.

It cushions joints.

It protects organs and tissues.

According to the Institute of Medicine, the average recommendation for daily water needs are about 16 cups for adult men and 11 cups for adult women.  However, remember this is an average - some people need more while others need less.

Remember you can achieve this amount from all foods and beverages including drinking water, tea, coffee, soda, juice, milk and water-rich foods and vegetables.  But in order to limit excess calories and maintain a healthy weight, you should drink water and other beverages with few or no calories.

What and how much you drink matters.  Yes, we each have our favorites - whether that be a much needed caffeine beverage in the morning, our favorite soda or flavored milk. 

Do you know how many calories or the amount of sugar you're drinking?

You can see how quickly the calories add up.  It's not just the sodas you need to watch.  Coffee drinks are available in most fast food restaurants and drinking a 16 oz. serving can be the equivalent to eating a small burger.  Yes, 100% fruit juices do provide nutrients, but be aware of the serving size.  Those juice calories creep up and before you know it you'll be drinking over 200 calories in a large serving of juice. If you still drink whole milk check out the calories for 16 oz. - 300 calories.

Whenever possible, make water your beverage of choice.  At the least aim to substitute water for at least one sugary beverage daily.  Build upon your success and continue to choose water.  Missing your carbonated, sugary beverage?  Try carbonated water, add slices of fresh fruit or berries.  

Build this new habit for a month and before you know it you'll be making healthy drink choices everyday. 

Remember, small steps to big changes!