How much water to drink a day ?

As the summer sends temperatures soaring, more and more of us are paying attention to how much we're drinking... our throats scratchy and dry, aching for some relief from that parched feeling. The thing is, if you feel thirsty you're probably already dehydrated according. But the question most people want to know is, 'how much water to drink a day?'.

So, we basically need at least 10 cups just to replace what we lose naturally through the course of the day.

But now factor in where you live and how you live your lifestyle. I live in paradise. Everyday is warm (hot), sunny and my sweat glands are constantly working. Throw in a workout like today and that extra 3 or 5 cups are all used. Also, understand that even in cooler climates, you sweat all day long, not as noticeably as in a warmer locale; but sweat you do.

I am not a registered dietician but I believe it is important that we not just drink to replace what we lose theoretically. If we are active all day long, then we should have a steady flow of fluids coming in. But as with cash flow, income must match outgo; but having a little extra is always nice to have.

And water is so important, in so many ways. From flushing the toxins from your body to transporting food to your cells, staying hydrated is not an optional choice.

And worth noting, you can replace water with fluids. Milk, juices, and sport drinks all count toward your water "quota." In fact, food usually accounts for 20% of our fluid intake. Think about all the fruits and veggies you eat - it is all mostly water.

So, 2 or 3 tall glasses of milk, 1 or 2 glasses of orange juice, and maybe a Gatorade; and voila, you just killed about 6 or 8 cups of water. Soda is, yes, a fluid - but no soda's or alcohol! Coffee can count, in moderation, as can teas.

Lastly, don't let thirst be a guide. If you are thirsty, you are already dehydrated. Just drink a cup of water (or fluid - no soda or beer - oh, stop the crying) an hour and you will be flushing all the toxins away, clearing your skin, and be all happy and stuff. Can't beat that!

Duke University Department of Chemistry reveals that water, on average, makes up 83% of blood, 79.2% of heart tissue, 75.6% of muscle tissue, 74.8% of brain tissue, 72% of skin tissue, and 22% of bone.

Without sufficient water, your body can not transport waste and nutrients to its necessary stations and:

You become dehydrated.

You can develop headaches.

You can develop chronic pain.

Your skin begins to itch.

Your energy level deteriorates by 20%.

You can not properly regulate your internal body temperature, which can lead to other conditions.

Your joints can swell up, leading to arthritis over time.

Your skin will tighten up and will not develop that "glow" due to hydration. It can also lead to early wrinkles.

Certain important internal bodily functions become limited and your body has to compensate and draw water from other sources, such as your muscle tissue.

Keep a bottle filled with the amount of water you need to drink a day near your desk at home or work. This will help remind you to drink it. Soda and juice do not qualify because they have sugars and caffeine. Caffeine and sugars rob your body of H2O.

Next to air, water is essential to our survival and good health, making up about 60% of our total body weight. While we can exist without food, the body can go without water for only a few days. Every system in the body needs it, to flush toxins, carry nutrients to cells and offer a moist environment for the tissues of the ear, nose and throat.

We lose water every day though breathing, sweating, urine and moving the bowels. It's important to understand that your need for water will depend on many factors - how healthy you are, how active you are, and where you live.

Any doctor or nurse will tell you that the human body works far more efficiently when hydrated properly. Many believe that we're not getting nearly as much water as we should, and many of us may be chronically dehydrated.

Lack of water leaves the body without the water it needs to carry out normal functions, and this can leave you feeling overheated, exhausted and lightheaded. You're also at increased risk of an electrolyte imbalance, muscle cramps and are at a higher risk of heatstroke until you replace the water your body needs.

It's important to understand that dehydration is a risk for anyone, even those we think of as "in shape". Remember when General David Petraeus fainted at a Senate Armed Services committee meeting recently? Dehydration was the cause. Workers cleaning up the BP oil spill are also battling dehydration as they work in brutally hot temperatures in the Gulf of Mexico.

Men should have over 13 eight-ounce glasses of water a day. Women need 9 glasses a day, though if pregnant or nursing she should be drinking even more.

A good rule of thumb when it comes to keeping your body hydrated - if you rarely feel thirst and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, you're taking in enough fluid to meet your body's needs.

It's important however not to confuse liquid with water. Soda, juices and other drinks don't count toward the recommended amounts. Nor do water filled foods like watermelon, tomatoes, eggs and celery count, though they are delicious. Other good choices of fluids, if water isn't available, include milk, herbal teas, low salt broth or 100% fruit or vegetable juices.

Getting the recommended amount of water not only gives the body the fluid it needs, but it also helps quash your appetite, a huge bonus for anyone trying to lose (or maintain) weight. Drinking two glasses of water between meals, as well as another while you're eating is one suggestion to be sure ensure you get enough liquid throughout the day.

Naturally if you're planning to do heavy outdoor work, or an intense workout, you need to drink a lot of water, especially as the temperatures go up. Drink two glasses before you exercise, the first one to two hours beforehand, the second a half hour before your workout. Have an additional two glasses 10-15 minutes before your session.

During the workout drink a half a glass of water every 15 minutes. After the workout is over drink two more glasses of water if you're thirsty, as this is accounting for all you lost through sweating. If you'll be out for a while, and are intent on performance, consider adding a sports drink to the mix. Avoid sugary drinks as this can cause stomach discomfort for some people, leaving them bloated, gassy and even nauseated... not the best way to feel for an effective workout. So when it comes to how much water to drink a day, while there are guidelines, it will vary from person to person depending on their hydration requirements.