## Why drink water? Water stimulates your metabolism. This means that in the absence of the right amount of water in the body, accumulated fats are broken down more slowly, and the process of losing weight becomes more difficult and takes longer. Weight loss with insufficient water intake also occurs at the expense of dehydration of muscles — this means that you lose not fat, but muscle mass. Water helps to maintain skin elasticity. Those losing weight often face the problem of flabby skin and stretch marks. But this only happens if they don't follow a proper drinking regimen. Water helps the skin stay toned, and maintains youthfulness and elasticity. The key building blocks of beautifully smooth skin, the proteins collagen, and elastin have a gelatinous structure and require an adequate supply of water. Water helps to reduce swelling. This may sound strange at first glance, but there is a logical explanation. With a lack of moisture the main body fluids blood and lymph thicken, their circulation slows down and edema occurs. Heavy legs in the evening can be a consequence of insufficient water intake. ## What should you drink? Many people today have almost forgotten how important it is to drink water. They think that to drink 64 ounces or more per day, they can count coffee, soda, juice, soup, and other liquids consumed. However, this is not the case. Sweet fizzy drinks contain caffeine, artificial sugar substitutes, flavorings, dyes, and other substances that are harmful and do not quench thirst. Beer and other alcoholic beverages increase thirst. Coffee and tea are almost always consumed with sugar and contain caffeine, which accelerates water loss. Even milk, which is a natural and healthy product, cannot be considered a thirst quencher on par with water because it is high in protein, calcium, and fat. It is almost more of a food than a drink. Juices of fruits and vegetables are also perceived by our body more like food because they often contain high sugar content. While they do have some nutritional value, they are not a substitute for pure drinking water. ## How much water should you drink? The daily water requirement of an adult is approximately 0.5–1 ounce per lb. of body weight. This averages to approximately 64 ounces per day per person. Approximately 40 % of our daily water needs are satisfied with food. The rest must be consumed by drinking pure water — whether from the tap if it is safe, or from a bottle. Keep in mind that water intake depends on the individual, such as where they live and daily exercise. Someone who lives in a hot climate and exercises daily will need more water per day than a person who lives in a cooler climate and sits in an office all day. Assess your own water intake requirements based on your lifestyle.