Clean pure water is essential to the health of every cell in your body.  In the presence of fresh water, the body is able to effectively breath, digest, eliminate and perspire.  Even our glandular activities rely on the presence of water.  Estimate based on simple observation and detailed account is that less than 2% of the world’s population drinks sufficient amounts of the wet stuff, resulting in a steady state of dehydration.  Slowly, ever so slowly, our thirst mechanism begins to fail.  Over time as we age, and specifically because we do not drink enough clean, pure water, eat too much “dry” food (flour & overcooked flesh), smoke, drink alcohol and coffee, take medications, ect… the intracellular water content of the body cells gradually decreases.

The cell volume water ratio drops on average from 1.1 to 0.8 from age 15 to age 85.  This is a very serious reduction and a drastic negative contrast.  Think of the neurons in your brain or cardiac fibers of your heart slowly drying out over time, like a grape shrinking into a raisin.  This is also why people “shrink” over time and lose height.  The spine and disc core slowly dry out, reducing the dimensions of the discs themselves.  A tremendous amount of joint, disc and lower back pain are caused by simple dehydration, because water acts as a lubricating agent and bears the force of our weight in all ‘weight-bearing joints’.

Our bodies are forced to adapt to a water depleted state, which the body recognizes as a form of stress.  Unfortunately, most people become accustomed to dehydration, and misinterpret their health problems as a need for medication, instead of a biological need of water.  In many, many cases the simple act of drinking several glasses of clean, pure water is the only treatment required.  Millions of people destroy themselves with medication instead of doing what;s actually required biologically.

If you base consumption of water purely on thirst or a dry mouth alone, you’ll never achieve a state of optimum hydration.  The sensation of thirst is a survival mechanism, and by the time your body fluids are low enough to stimulate cells in the hypothalamus to give you the sensation of thirst, gulping water down to the point of satiation only covers just over half of what is actually required. 

It is recommended 30ml or 1 fluid ounce per kilogram of lean body mass (not total body-weight) per day, and an additional one or two liters to compensate for elevated body temperature and lost fluids caused by sweating due to physical labor, sport and workouts.  Water affects every aspect of our lives, and like it or not, your functional potential will be determined by the quality and quantity of pure water you consume.

An example:

Female, body weight 105 lbs (45kg).  Body  fat percentage is 14%, so we know lean mass is 86%of total weight, or 41kg.  She needs to drink about 1230ml (1.2 litres) of filtered water per day (41kg x 30ml = 1230ml) and during physical activity an additional 500ml - 1000 ml. 

Male, body weight 185lbs (84kg).  Boy fat is 8%, thus lean mass is 77kg.  He needs to drink nearly 2,5 litres of filtered water per day (77kg x 30ml = 2310ml), plus an additional 1-2 litres during physical activity. 

Most tap water is unsuitable for drinking, so always try to carry filtered, bottled water with you.  In practical terms, this means in your purse, in your briefcase, in your car and in your workout bag.  This is the only way yu can ever get close to approaching a state of ideal hydration and one of the most basic and fundamental rules of the fitness game.

Source: The Cory Holly Institute, Module Three - The Primary Building Blocks