By: Sierra Girton, MS, CSCS, USAW

What is Functional Fuel?

The functional fuel for your body… IS WATER! That’s right, water. Your body is comprised of over 60% of water and if you don’t drink adequate daily water, how can you expect your body to optimally function? Water serves multiple functions in the body, it regulates body temperature, transports nutrients, provides structure to cells and tissues and removes waste.

While water is not a nutrient because it does not contain any calories it still provides traces of minerals such as calcium, magnesium, sodium, zinc and copper. The mineral fluoride has also been added to our water supply to reduce tooth decay. The easiest way to consistently drink your daily water is to carry a reusable water bottle around with you throughout the day however, not everyone has a loving relationship with water like they need to and that’s okay because there are other ways of achieving your daily water goal. There are many non-caloric ways you can add flavor to your water such as adding some sliced fruits (lemons, limes, strawberries) or cucumbers.

Recommended Daily Water Intake

There is an official recommendation set for daily water intake but several credible health organizations have set some general recommendations. The National Academy of Medicine recommends 91 ounces or (2.7 liters) per day for women and 125 ounces (3.7 liters) of total water per day for men on average. If you are a person that is regularly physically active and sweats throughout the day your fluid intake should typically be a little higher than the average person. Your daily water intake, in general, depends on your height and weight as well. Water intake recommendations include fluid from all beverages and food. Yes, typically fruits and vegetables have a high water content that can be included in your daily fluid intake. Caffeinated drinks can also be included in your daily fluid consumption but in moderation because of their anti-diuretic (dehydrating) effect.


BOTTOM LINE: Achieve Your Daily Water Goals!

It’s simple, your body needs the right amount of water to function at its best! Let’s use a car for an example, without enough oil the car’s engine will not function optimally and will eventually become ruined if it is not replenished with enough oil. It’s the same idea with your body and water intake. Get in the habit of drinking a glass of water as soon as you get up in the morning and let that be the last thing you do before you go to bed at night. Also, make it a goal to remember to bring a water bottle with you every time you work out and finish the bottle by the time you end your workout. Creating small habits and behavior changes will transfer to noticeable results in the way you feel and positively impact your health.