I just received this awesome new water bottle as a gift and it reminded me of the importance of staying hydrated and ensuring that your body receives it's needed fluids daily.  By the time we realize we are dehydrated or feeling thirsty, it's too late, and the body already feels the impact.  

Why drink water? 

• The body is made of roughly 60% water which aids in digestion, transportation of nutrients, maintaining proper body temperature and other important functions, so keeping hydrated helps to keep this balanced.  
• Water helps to regulate your bowels and prevent constipation while keeping your intestinal tract functioning.  
• Water helps rid the body of its major toxin, blood urea nitrogen, through the kidneys and out through your urine.  If you're in good shape, urine should be light in color and flowing freely.  

The American College of Sports Medicine recommends drinking fluids before AND after exercise.  Drink 17 ounces about 2 hours before exercise and keep drinking throughout the workout to replace water that's lost from sweating.  The Institute of Medicine determined that adequate intake for men is roughly 3 liters (about 13 cups) and for women -- 2.2 liters (about 9 cups) of TOTAL BEVERAGES (not just water) per day.  

So keep your glasses full to stay healthy and able to perform at your best this summer!  With the hot, hot heat we need even more fluids, so keep it up :)