Did you know that drinking pure water is responsible for a variety of health benefits including carrying nutrients and oxygen to cells, cushioning joints, hydrating skin, converting food into energy, removing toxins and wastes, empowering the body's natural healing process and enhancing overall good health? True. But the wrong kind of water can pollute, clog up and hinder your health and vitality. The experts agree, "The quality of your water is just as important as the quantity."

As to quantity, if you're thirsty, you are probably slightly dehydrated already. And if you are active, you lose more water than if you're sedentary. Diuretics such as caffeine (coffee, tea and soda), alcohol and even some prescription medications cause you to excrete more water than you normally would. In addition to urination, you also loose water through respiration, perspiration and bowel movements.

A good estimate of how much water you should drink is to take your body weight in pounds and divide that number in half. This is the volume in ounces of water a day that you need. So, if you weigh 150 pounds, you should drink at least 75 ounces of water a day. With exercise, add another eight ounce glass of water for every 20 minutes you are active. And for every alcoholic beverage, you should drink an equivalent amount of water. When flying, it's a good idea to drink eight ounces for every hour you're on board the plane. If you live in an arid climate, add two servings per day.

To ward off dehydration and make sure your body has the fluids it needs, make pure water your beverage of choice. Here are some easy hydration tips to follow:

• Drink at least a glass of water with each meal and a glass between each meal.
• Hydrate before, during and after exercise.
• Avoid diuretics when possible. Your body will regulate itself to that diuretic effect.

As we age, our bodies' are less able to sense dehydration and send thirst signals to the brain. So, don't rely on your thirst to regulate your intake of water!