Everyone should have the opportunity to view the earth from space. Seeing the dominant blue colour of our globe might be a powerful reminder of the importance of water to the planet and to our health.

Our body, like the earth, is 60 per cent to 70 per cent water. We float in water even before we’re born. Survival is possible for a few weeks without food, but for only a few days without water.

About two litres of water is lost daily through breathing, sweating and kidney function. Water is part of every cell in our bodies. It aids digestion and metabolism, and the body’s ability to burn calories. It helps muscles move without cramping, supports vision, brain and kidney function, and maintains blood pressure and body temperature. Lack of water can increase fat deposits, bloating and constipation. Tingling hands and feet, light-headedness and nausea are other clues to a fluid shortfall.

And there are psychological effects that can impact your weight loss program: low energy, headaches or grouchiness from dehydration aren’t going to motivate you to prepare healthy meals or go for a walk.

Dieters sometimes do crazy things with water. Filling four or more one-litre water bottles and staring at them in the fridge first thing in the morning is intimidating. All-or-nothing thinking never works for permanent weight loss. How much do you require? Some say 10 cups a day, others four to six. When asked, my answer is simply: “More”.

Most of us need more water than we presently drink. But like all things in nutrition, balance is critical. Don’t go overboard, but do get enough.

Avoid relying on thirst alone. By the time thirst kicks in, dehydration has begun. A simple tactic for meeting hydration goals is to drink water every time you eat, which in total should equal four to six cups. If you prefer to drink water before or after the meal rather than with your food, go for it. When eating salty or sweet foods, drink extra water to prevent thirst later. One report suggests downing eight extra ounces of water, beyond eight cups daily, for every desired 25-pound weight loss. Water (hot or cold), milk, soy beverages, real juices, herbal teas and even coffee count as hydrating fluids. The benefit of the fluid in a cup of coffee outweighs the diuretic effect of caffeine.

Drink less than four cups of coffee daily, however, and go very easy on cream and sugar.

The choices with the lowest calories are best. Low-fat milk contains vital nutrients and is an excellent choice for people working toward weight loss.

A few other strategies for getting enough include:

- Drink water upon waking. Sleep is very dehydrating.

- When feeling ravenous, drink water first. This can take the edge off and buy time in choosing a healthier food option instead of the first thing in sight.

- Keep a water bottle handy at home, at work and in the car.

- Although liquid, don’t count alcohol in the daily total. It causes water loss, and all those calories will work against your goal to lose weight.

- Drink water as much in the winter as in the summer. Except during extreme exercise in hot weather, the body’s requirements for water remain the same year-round.

- During exercise, drink water every 15 to 20 minutes.

You’ll know you’re getting enough water when you have to urinate every two hours, more or less, and the urine is pale yellow and odourless. If you’re bothered by the increased frequency, just keep in mind this is a sign things are heading in the right direction.

- Registered dietitian Patricia Chuey can be reached through patriciachuey.com.