If you aren't drinking enough water, over time your kid- neys will pay the price. Your kidneys are an integral part of your body's pu- rification system. Their main job is to clean your blood of toxins and metabolic wastes. And to function properly, they rely on a steady and suffi- cient flow of water. The less water you drink, the more stress your kidneys suffer and the Got Water? 55 less efficient they become. Over time, this chronic abuse can contribute to health problems, ranging from increased likeliness of illness to painful kid- ney stones to kidney failure. The bottom line: Take care of your kidneys by drinking plenty of water. Flush Away Excess Body Fat Drinking lots of water doesn't wash away body fat, but it does help your kidneys flush out the metabolic waste that is generated by burning excess body fat. Some of this waste is partially burned fat, which passes from your body in stool or urine. So the more water you drink, the more urine you generate and the more fat your body gets rid of. How Much Water Do You Need? The general medical consensus is about two quarts, or six to eight glasses a day. You need more if you exercise regularly or live in a hot climate. The Best Way to Monitor Your Water Intake Don't watch the amount of liquid going into your body, watch the liquid that's going out. Take note of the frequency and color of your urine. As a general rule, you're drinking enough if you urinate regularly and the color is clear or pale yellow. If you urinate infrequently or the color is bright or dark yellow, your body needs more water. Water and Total Health Tips Here's another reason to drink enough water: Along with storing fat, high insulin levels also promote water retention. As your Total Health program stabilizes your insulin levels, you'll start to shed this excess water. To stay hydrated, you need to replenish your body's water supply. Drinking the right amount of water every day may take some practice. Here are some tips to get you into the hydration habit: • Start your day with an eight-ounce glass of water. Your body is al- ways dehydrated after six to eight hours without water. The sooner you hy- drate, the better and more alert you'll feel-even before that first cup of coffee! • Drink an eight-ounce glass of water before breakfast, lunch, and dinner. Drinking water before meals tends to take the edge off hunger. • Reduce your consumption of coffee and other caffeinated beverages to one or two cups a day. Aside from its diuretic quality, coffee can stimu- late excess insulin production. Replace those extra cups of coffee with hot water. Add lemon for flavor, if you like. Herbal teas are also okay. Many people have discovered that sipping hot water or herbal tea is a remarkably effective way to wean themselves off caffeine. Reduce your caffeine con- sumption gradually to minimize the headaches and mood swings that often accompany caffeine withdrawal. • Ask yourself if you're thirsty. Chances are you're much thirstier than you realize.