One of the most effective ways you can improve your overall health is very simple - drink more water. Water composes more than half of the human body; it is impossible to live without it. It is the most essential element the body needs for survival, yet water is so underrated and many people do not understand the importance of staying properly hydrated.

Water regulates body temperature, cushions and protects organs, assists digestion, transports nutrients and dispels waste. In addition, water makes up 75% of muscle tissue and 25% of fat tissue.

The body cools itself by allowing heat to evaporate from the body in the form of sweat. During one hour of exercise, the body can lose more than a quart of water. If there is not enough water available for the body to cool itself through perspiration, the body enters a state of dehydration. Dehydration can lead to heat exhaustion and possibly heat stroke, which can be fatal. Without an adequate supply of water, individuals can experience muscle cramps and fatigue and even a loss of motor coordination.

To prevent dehydration, exercisers must drink before, during and after the workout. It is important to drink even before any signs of thirst appear. Thirst is a way the body tells us that we are already dehydrated. So drink before you are thirsty.

How can you tell if you are dehydrated? One way is to check the color of your urine. Urine should be very pale yellow to clear. If it is darker, you are already dehydrated. Note, however that certain vitamins and supplements will cause the urine to be darker.

Water is the best beverage to choose. Sports drinks can be used for higher-intensity exercise that exceeds one hour. These drinks can help with electrolyte replacement that is lost through strenuous exercise, such as potassium and sodium. For most individuals, water is sufficient for fluid replacement, plus it is calorie-free and sugar-free.

If you have difficulty enjoying water, try squeezing some lemon or limes into it or dilute your favorite beverage with water. Other choices to replace lost fluids are fruits, vegetables and soup, which are made up of mostly water.

Some other ways that water can work wonders are better digestion, metabolism and reduced risk of certain diseases, such as kidney stones. Water also is the ultimate moisturizer for your skin.

Water can hold off hunger pains as well. In many individuals, hunger and thirst drives get confused. You may think you are hungry when you are actually dehydrated. Drinking water 15 to 30 minutes prior to eating may prevent overeating.

Drink at least 64 ounces of water each day or more if you exercise or are in hotter weather. Start drinking your way to better health today. Your body will thank you!

Listed below are some Hydration Hints from the American Council on Exercise:

• Drink one to two cups of fluid at least one hour before the start of exercise.
• Drink eight ounces of fluid 20-30 minutes prior to exercising.
• Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
• Drink an additional eight ounces of fluid within 30 minutes after exercising.
• Drink two cups of fluid for every pound of body weight lost after exercise.
• Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

Deborah Plitt, C.C.S has been in the health and fitness industry for 13 years. She has owned her own home-based personal training business for seven years and has been the Assistant Director of Conway Hospital Wellness & Fitness Center for five years. Deb is certified as a personal trainer, group exercise instructor, water aerobics instructor, weight management consultant and is an expert in arthritis and exercise. Deb is also an ACE faculty member and a member of the Life Fitness Academy.