Asking the question forces you to become aware of your thirst. But you can't do anything about it unless you have water on hand. When water is out of sight, it's out of mind. That's why you should . . . • Take water with you. Next time you're in the grocery store, buy a flat of 16-ounce disposable water bottles. Take one with you wherever you go-in the car, to work, on errands, when you go for a walk. When the bottle is empty, refill it. One way to keep track of your water intake is to place four rubber bands around the botde. Each time you finish 16 ounces, take off a rubber band. • Get bubbly. These days, supermarkets have entire aisles dedicated to bottled water products. For variety, put some plain or flavored carbonated water in your cart. Look for orange-, lemon-, or lime-flavored sparkling water. Stay away from carbonated water flavored with juice. You want the bubbles, not the extra sugar. • Monitor your water output. The best indication that you're drinking more water is that you urinate more frequendy. Don't think of this as an in- convenience. Think of it as a sign that you're helping your body's natural purification system keep you healthy. FIBER FACTS Let's do a little word association. If I say "fiber," what's the first thought that pops into your head? If you said "constipation," you're being honest. Most of us think of fiber as the stuff that keeps our bowels "regular"-what Mom and Dad used to refer to less delicately as roughage. What Is Fiber? Fiber is the pan of plant food that your body can't digest. Actually, there are five different kinds of fiber. Nutritionists divide them into two main cate- gories: soluble and insoluble. • The soluble fibers are pectin and gum. They're found in foods such as beans, oats, and citrus fruits. Soluble fibers dissolve and thicken in water. • The insoluble fibers are cellulose, hemicellulose, and lignin. They are found in foods such as wheat bran, nuts, seeds, and fruits. Insol- uble fibers include the outer coating of grains and the skins of fruits and vegetables. Insoluble fibers don't dissolve in water. Why Fiber Is Good for You Thanks to increasing scientific study, fiber is getting a lot more respect than its well-deserved reputation as a natural remedy for constipation. The medical community now recognizes fiber as an essential dietary compo- nent with long-term health benefits. This is because: • Fiber helps prevent hemorrhoids. Hemorrhoids are the painful swelling of veins near the anus, most often caused by strained bowel move- ments. Fiber softens and adds bulk to the stool, making it easier to pass. • Fiber reduces the risk of heart disease by lowering cholesterol levels. Fiber binds to cholesterol and evacuates it in the stool before its absorption into the bloodstream. • Fiber helps regulate insulin levels. Fiber diminishes the body's insulin response by inhibiting the absorption of glucose into the bloodstream. • Fiber may reduce the risk of certain cancers.