WATER: EXPERTS RECOMMEND 8 GLASSES A DAY

As a general guideline, people should drink about eight glasses of water daily to help maintain good health.

This habit takes on even greater importance during the summer, when heat and strenuous activities combine to deplete the body's fluid levels.

"We all do need lots of water, particularly during the summer because the body needs it to function," said Judy Lueders, a nutrition specialist with the University of Missouri Extension Service office in Perryville.

While it may seem like common sense -- get thirsty, drink something -- Lueders said the body doesn't always let you know when it is in need.

"Thirst is not a good indicator because you can actually get dehydrated without the body registering that it is thirsty," she said.

"Don't wait until you are thirsty if you are out in the heat. The elderly are particularly sensitive since their sense of thirst is not as acute."

Dehydration can lead to feelings of nausea, which makes a person feel even less like drinking, thereby compounding the problem.

While dehydration generally only carries mild side-effects, if it is bad enough it can cause severe harm.

"If it is severe enough you could die," said Jane Wernsman, the clinical and nursing coordinator with the Cape Girardeau County Health Department. "And anytime the body is deprived of any of its needed fluids, there is always the possibility of damage."

Aside from keeping the body cool during hot weather, water is important in keeping the skin healthy, particularly for the elderly. And it helps clean out the kidneys, prevents urinary infection and contributes to keeping the bowels functioning properly.

While people may drink plenty of liquids, they too often ignore pure water; instead imbibing soft drinks, sports drinks, tea, coffee or other beverages.

"Those have other things which might not be good for you," said Wernsman. "Water is the clearest, cleanest fluid. It is not called Adam's Ale for nothing."

From a health standpoint, Lueders suggests water over all other drinks during the hot, summer months. "If you are out in the heat working or exercising, water is the best drink," she said.

Caffeine, sugar or artificial substances in some beverages causes the water in them to concentrate in the stomach to help with the digestive process, Lueders said. Plain water, on the other hand, goes straight to cooling the body.

Dr. Rob Hicks of Immediate HealthCare in Cape Girardeau said sugar is helpful by providing a boost of energy for those involved in physical activity. "You don't need to be tanking up on sugar but a little probably helps," he said.

He advises avoiding caffeine, which, as a diuretic, expedites fluid loss.

Lueders said most people, except for those involved in extreme activities such as marathon running, don't need the extra minerals provided by sports drinks, beverages marketed for use by athletes.

"For the average person who goes out and plays softball, water is the best," Lueders said.

Said Hicks: "Any person, if they are eating a decent diet, probably does not need to drink those."

Wernsman pointed out another advantage water has over sports drinks: "With the sports drinks, there is really nothing wrong or bad about drinking them, but they are more expensive than water. It is pretty accessible; you can get it pretty easily and it doesn't cost much."

One important thing to remember about strenuous activity in the heat is to be prepared.

"If you are preparing for a sporting event, you really should drink extra fluids the day before to make sure you are well hydrated," Lueders said.