The Most Important Nutrient: Water

Most people don't even think of water as being a nutrient. It is the water in your soft drink that quenches your thirst, and the sugar and salt that make you thirsty enough to keep on drinking more! Scientific testing has been done which proves that sugar does increase thirst. Consuming these drinks when exercising or before exercising can cause you to burn out sooner.
The sugar and salt act to draw vital water into the stomach and away from the part of the body that needs it the most - the muscles. You can only survive about 10 days without water. Water comprises about 75% of body weight for men and 65% for women. Men hold more water because they have more muscle, and muscle holds more water than fat.
Water doesn't serve just to quench thirst. It is also needed for the transport of oxygen, nutrients, and hormones, and functions as well to rid the body of waste products. Even the sounds you hear are transmitted by fluids in the inner ear.
Water is vital to the body, especially during times of exercise. You should drink water before, during, and after exercise. Don't forget to fuel up before you exercise with complex carbohydrates, like a piece of fruit or two slices of whole grain bread, which digest faster than fatty foods. Try eating about one hour before you exercise. Eating high-fat foods before exercising can slow you down, and sugar will lower blood glucose and cause fatigue later when you're ready to exercise.
Water doesn't interfere with the digestion of food, unless you've had part of your stomach removed. Drink plenty of water, whenever you want. Water helps your liver and kidneys function better. All foods contain their own water; even carbohydrates, protein, and fats consist of carbon, hydrogen, and oxygen, and when broken down all produce water called metabolic water. Even bread contains 36% water, and fruits and vegetables about 95%. Always drink water when you're thirsty and don't restrict drinking water simply because you want to weigh yourself after you exercise.
If you are concerned about the chemicals in water you can do several things. You can get a purifying system, let your water stand for three days to get rid of the chlorine, boil it for 1-2 hours, or use an activated charcoal filter. There is an inexpensive water filter system called Pure Crystal by BRITA that removes 90% of the chlorine, lead, copper, etc. It also prevents bacterial growth. You need to periodically buy a replacement filter, and it can be purchased at health food stores. Another option is buying bottled water, like purified water or spring water, which contains nutrients but no harmful chemicals. Distilled water has no nutrients and no harmful chemicals.
Suggested water intake daily: Between eight 8 ounce glasses and 100 ounces.
There are also new drinks that are flavored waters. But you need to watch the calorie counts of these if you're following a reduced calorie diet. I drink SOBE flavored water periodically or whatever one is on sale. Most of the SOBE's are around 5 calories. Enjoy! ~ Aunt Millie