The results of a survey commission by Dr. Barbara Levine, director of human nutrition at The Rockefeller University in New York found that approximately “75% of Americans are dehydrated”, and “37% have a thirst mechanism so weak it is mistaken for hunger.” This information seems hard to believe given the fact that water is so abundant and readily available in this country.

So, why are so many people dehydrated? The main reason is because many of us make coffee, tea, juice, cow's milk, sports drinks and sodas our beverage of choice with the mistaken idea that these beverages hydrate the body, when several of them actually dehydrate. Only plain filtered water or bottled spring water properly re-hydrates the body. Juice, flavored water and sports drinks are digested and excreted from the body. Cow's milk and caffeinated beverages are not only digested and excreted, but according to studies published in the American Journal of Clinical Nutrition and the American Journal of Public Health they also remove calcium from your bones.

Another reason we are dehydrated is because when we exercise, we don’t consume enough water before and after the workout. According to the National Athletic Trainer’s Association, prior to exercise, 17 to 20 fluid ounces of water should be consumed and during exercise another 7 to 10 ounces every 10 to 20 minutes. What’s key here is that you drink the water whether or not you are thirsty because if you wait until you are thirsty you are already dehydrated.

The absolute minimum amount of water all adults should all be drinking each day is 64 ounces. Drinking any less than that can cause mild to severe dehydration, depending on your weight. The general rule for adults and children is to drink half your weight in ounces of water each day.

A good way to keep track of how much water you drink daily and make sure you get enough is to fill up two or three 32 ounce polycarbonate or stainless steel bottles of filtered water at night before you go to bed. When you wake up in the morning, try to drink 12 to 16 ounces before you eat breakfast. Drinking water between meals instead of with meals is the best way to stay hydrated and it keeps you from messing up the digestion of food. When you drink more than ½ cup of liquid with your meals, you water down the acid in your stomach causing your food not to digest properly. This is difficult to do when dining out because most restaurants give you a 32 oz. cup and continually fill it up as you eat. Try drinking water before your meal and then let the server know you won’t need any refills.

Taper off your water drinking between 6 and 7pm so that you aren’t awakened in the middle of the night to use the restroom. You will notice as you start increasing your water intake to meet your needs that you will have to urinate frequently. This is normal and will become slightly less frequent once your body gets accustomed to being properly hydrated every day.

Staying hydrated means staying healthy! Many health conditions can be cured or kept from occurring by keeping the body fully hydrated. Occurrences of as asthma attacks, allergies, fatigue, headaches and migraines are all suppressed or alleviated with proper water intake. So instead of reaching for allergy or headache medicine, try monitoring your water intake. It will save you money and your health in the long term.