Author | Sarah Koszyk Hydration is necessary and water is essential for life. Up to 60% of the human body is comprised of water. We need water to balance our system, lubricate ourselves, assist with internal chemical reactions, regulate body temperature, and much, much more. Muscles are also comprised of water so the more muscle mass one has, the higher percentage of body water one will have. With all this important knowledge of water, are you drinking enough to maintain that daily balance?

The average person should be consuming 8-10 glasses of water daily.

1 glass = 8 oz. or 1 cup

People that sweat hard should drink more water on top of the recommended daily amount in order to maintain their hydration and replenish their water losses. To check your sweat level, you must perform a sweat test.

Here’s what to do: weigh yourself (naked) prior to your regular 45-60 minute workout. Once you weigh yourself, do not consume any fluids or food. Enjoy your workout. Sweat it out. After the workout (still no fluids in there), weigh yourself again (naked) and see how much weight you’ve lost. For every pound of weight lost during the workout, you’ll need to drink an extra 16-20 oz. of water (that’s about 2 extra cups).

Here’s an example: Pre-workout weight with no clothes = 150 pounds. No fluids consumed during workout. Post-workout weight with no clothes = 149 pounds. The person lost 1 pound of weight from water loss during the workout. Therefore, the person needs to drink an extra 2 cups of water in addition to his regular daily 8-10 cups of water.

I hear complaints all the time that water is so boring and people need some flavor, etc, etc, excuse, excuse. Well, now you can become your own mixologist and make the most exotic of exotic water concoctions. Serve these drinks at your next party or gathering and you’ll be surprised by how fast the water gets drunk.

DIAKADI also serves naturally flavored waters to satisfy one’s taste buds. Try the following concoctions by adding them to your water and letting the water absorb all the amazing flavors for at least 2-3 hours prior to drinking it. The bigger the pitcher you have, the better so you can have more naturally flavored water readily available at your thirsts desire.

The Classic: Fresh lemons or limes sliced or sliced cucumbers

Citrus Explosion: sliced oranges, blood oranges, or grapefruit (try just 1 fruit or a mix)

Faux-jito: sliced cucumber, chopped mint, and fresh squeezed lime juice

Jalapeno chiller: fresh squeezed lime juice and sliced jalapeno (seeds removed)

Berri-licious: berries (sliced strawberries or crushed blueberries, raspberries, blackberries). Try adding just 1 type of berry or try combining them for even more robust flavors)

Herb-a-vore: Your favorite herb, chopped (Basil, mint, cilantro, thyme). Try just 1 herb solo or make a combo.

Watermelon Blaster: sliced watermelon and fresh squeezed lime juiced

Feel free to get creative and combine any of the above ideas together or expand your box and add in some other new flavors. Stay hydrated this summer and enjoy your drinks!

Sarah Koszyk is a Registered Dietitian and Nutrition Coach at MV Nutrition and Eating Free where she coaches her clients to reach their successful weight goals. She was the recipient of Outstanding Dietitian of the Year Award 2011 and Recognized Dietitian of the Year Award 2011 from the Academy of Nutrition & Dietetics. Contact Sarah today to set up your free consultation.