Article written by Daniel Max, Holistic Health Counselor, Yoga Instructor, Shiatsu Practitioner, owner of Sense of Self

TriathaNewbie.com comments: This article is geared towards the average person and his average water consumption. If you are training for a triathlon 3-5 days per week, how much more important do you think it is to be conscious of properly hydrating yourself to achieve the best results from your body?

Most of us are aware of the importance of drinking sufficient water.
With the body made up of 75% water, it is essential that we continuously replenish this source. Drinking more water helps all of the body’s systems to run smoothly, enabling our organs to comfortably perform their functions. When the body is too dry it contracts. Drinking water helps relieve symptoms such as body tension, headaches, or any other stress related disorder. Hydration also keeps the skin smooth and clear.

Despite our knowledge of the importance of water, it can still be challenging to drink the quantity our body needs. In the summer months, when we tend to play hard, sweat, and spend prolonged periods in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

Much of the world’s population is chronically dehydrated to some degree. For many, the thirst mechanism is so weak that thirst is mistaken for hunger. A craving for something sweet is a common signal of dehydration. Both water and sugar provide the body with a light and airy energy. Since many people are more familiar with sugar then they are with water, they often mistake the body’s signal of a need to hydrate as a craving for something sweet.

How to get more water into your diet:

• The average recommended amount is 8 glasses a day. Room temperature is preferred to ice cold.
  If you have a hard time drinking that amount finding the taste of plain water unappealing, experiment ways to improve the taste. Try adding a few mint leaves, a wedge of lemon, a twist of lime, a sprig of parsley, slices of cucumber, a squeeze of orange or a few drops of juice to make water more tempting, or to jazz up your routine.
  
• Begin your day with a glass of water. Make sure to have at least one glass before leaving the house. When the first thing that flows through your body each morning is water, it removes toxins left over from the previous day and freshens your system for the day ahead. Coffee does not count as caffeine is a diuretic. However, a cup of herbal tea will provide the same benefits as a glass of water.
  
• An early start ensures you will drink most of your daily water requirements by evening, making it less likely you will be thirsty before bed. Drinking prior to going to sleep will likely cause you to wake in the night to use the bathroom, thereby disturbing your peaceful night’s sleep.
  
• Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having one close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a full glass.
  
• Water is the best liquid to hydrate the body but soups and juices can also help.
  
• There are certain foods containing more water than others. Cooked grains are two part water to one part grain.
  
• Vegetables and fruits also have high water content.
  
• Steaming or boiling vegetables, as opposed to frying or baking them, further increases their water content.
  
• Reduce the amount of breads and dry cereals as they have a drying affect on the body.