By Elena Voropay

When you think about nutrition, what comes to mind? Most people think of vitamins, minerals, and protein, getting enough calcium and iron, and not eating too much fat. Although it doesn't contribute to the nutrient value of food per se, it is still important in describing food composition and energy balance. Still can't guess what it is? Water.

Yes, plain pure water. About 60 percent of your body is made up of this vital component. Water transports nutrients throughout the body necessary for survival, helps regulate body's temperature, forces fat to be used as fuel, prevents sagging skinafter weight loss by keeping it firm, maintains muscle tone, serves as natural appetite suppresser, helps to boost your metabolism, and is necessary for digestion and elimination.

Only after proper hydration the body will start releasing the stored water. Remember, the more salt you eat, the more water you retain; so watch the salt shaker as well. The need for water increases when you exercise. As you bring your heart rate up and increase metabolism, more water is lost through increased rates of perspiration and respiration. If you are only two percent short of water in your system, your aerobic capacity is decreased, bringing physical and mental performance down by 20 percent. Research shows, that dehydrated people perform worse on arithmetic tests than well-hydrated ones. In winter the air is very dry, the weather is cold, and all kinds of viruses and bacteria are following you around. H2O acts as a means of healing by encouraging the immune system to work overtime, activating important chemicals that stimulate germ-killing cells. Water will keep you healthy, constantly cleansing your system.

So, how much should you drink?

Drink at least eight cups of water daily, spreading it throughout the whole day. Regular, non-carbonated water is the best. Never wait until you are thirsty--that is a sign past dehydration. Don't like water? Try 100% juices, milk, and eating juicy fruits and vegetables. While all these things will help, nothing is as good as pure water. After a while you will crave water, and prefer it over all other drinks. Surround yourself with visual reminders to drink, such as a water bottle on your desk and in your car and a pitcher on your kitchen counter. Thirst is a poor reminder, because it doesn't kick in until you're already mildly dehydrated. Early symptoms of fluid deficiency include fatigue, loss of appetite, loss of body weight, and heat intolerance. Sever water shortage is marked by muscle spasms, exhaustion, excessive temperatures, heat stroke, and death.

Which drop of H2O is the best?

Distilled or Purified Water has been vaporized and recondensed to remove waste, chemicals, minerals and taste.

Fluoridated Water has been treated to contain a minimum of 0.8 milligrams of fluoride per liter.

Hard Water, also known as tap water, has high calcium and magnesium content; it often contains chlorides and sulfates.

Mineral Water ususally contains more than 500 mg per liter of natural minerals such as sodium, calcium, chloride, potassium and/or magnesium. The "flavor" of mineral water is dependent on teh minerals used, specifically the sodium content.

Soft Water is treated with rock salt and has a high sodium content.

Sparkling Water or Seltzer is water from any source that has had carbon dioxide addet to it; toss in mineral salts and you have club soda.

Spring Water originates from a natural spring or well; it is usually treated with chlorine to kill bacteria and other pathogens, but hasn't had minerals added or removed. Waters labeled "spring-type" are likely to be chemically treated tap water.