Most of us know the basic rules of good eating but, when it comes to drinking, that's another story altogether. Water, of course, is a no brainer. You need it - a lot of it. Not just because most of what you carry around in the way of blood and muscle is comprised of water, it is also directly linked to hundreds of neurological functions that continually misfire when you are dehydrated. While it doesn't take a rocket scientist to figure out that H2O it is your best choice beverage, the question is.... How do all the other things we drink factor into the equation?

QUESTION # 1 - HOW MUCH IS ENOUGH?

Whether you think you are getting enough water or not, the only way to be sure is to measure how much you actually consume. Low to moderately active people need 80 ounces of water per day (around five 16.9 ounce bottles.) Active people should try for 90 to 120 ounces a day (for all my international friends out there, 3 to 4 liters is perfect.) This is why you will often see athletes and folks in the gym using liter bottles or gallon containers to keep track of what they drink.

QUESTION #`2 - WHAT ABOUT SODA AND COFFEE?

Here's where the four C's come in - Caffeine, Carbonation, Color or Calories. If you choose a drink that contains one or more of the four C's, you need to add another 8 ounces of water to your day. This is because all these elements tend to dehydrate. In combination, the affects are doubled or tripled. The more C's you consume (diet cola has three of the four) the more water your body needs to counteract the effects.

QUESTION #3 - MAY I PLEASE HAVE A GLASS OF WINE?

Alcohol is a triple threat. First, it is high in calories and usually devoid of nutrients. Okay... an occasional glass of red wine is said to be beneficial, but hang with me here. Second, it lowers your metabolism. Third, if you eat and drink, alcohol all but guarantees that you will consume 30% more calories from food. Okay, one cocktail on occasion is fine....BUT, if you are trying to get the scale to move in the right direction, any alcohol, even in moderation, can bring things to a screeching halt.

If you find you need to step up your water intake, make sure not to try and do it all at once. Don't eliminate caffeine cold turkey or you may end up with flu-like symptoms for a few days - not fun. Taper off gradually, exchanging one caffeinated drink for a bottle of water until you're consuming the correct amount of each. Your kidneys will also need time to adjust to the extra water, so don't be too alarmed by the number of bathroom breaks you'll be making those first few days. Soon it will all be... water under the bridge.

Dianne Orwig CPT, CFC, CYFI

Dianne is founder and creator of Living Fit Online.
For more information about her 12-week transformation program, please visit www.LoveLivingFit.com or www.LivingFitSeminars.com