Drink Up!

Hydrating beverages that aren't water

- Anna-Kaisa Walker

WATER KEEPS OUR basic bodily functions running: blood circulation, temperature regulation through sweating, digestion and so much more.

Our bodies are about 60% water and if we don't get enough to drink, dehydration-defined as a body-water loss of at least 1% to 2% of your weight-can cause dizziness, fatigue and headaches.

An easy way to gauge your hydration levels is by the color of your urine and how often you pee (ideally more than four times per day).

"It doesn't need to be clear all the time, but it should be light like lemonade, not dark like apple juice," says Isabel Maples, a Washington, D.C.based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. "Keep in mind that some medications and supplements can also affect urine color."

So how much water do we need to drink each day? The eight-glasses guideline is decades old, but experts say current research isn't so rigid but instead supports paying attention to your individual needs-which can vary from day to day, according to Maples.

Generally, the average sedentary adult male requires about 13 cups of fluids a day, while the average female needs just over 8 cups. On some days, though-when it's hot or you're working out or taking certain medications such as antihistamines-you may need more.

If those recommendations sound like way too much water for your taste, don't worry. You don't have to drink that much, and it doesn't have to be all water. Actually, we eat an estimated 20% of our fluids (foods such as fresh fruits and vegetables have a high water content). For the rest, you can supplement plain water with these drinks:

COFFEE That's right, coffee. Caffeinated drinks do have mild diuretic properties, but there's no evidence that they lead to dehydration. Sure, they'll make you urinate more, "but the fluid intake offsets that loss," says Drew Hemler, a Toronto-based registered dietitian.