Do yourself a favor, drink more water, Calorie Countess Marissa Pappadakes says.

Your midday fatigue and hunger might not be tied to lack of sleep or food. Inadequate consumption of water in the diet may be partly to blame. The body is composed of about 75 percent water and consuming a sufficient amount of it helps regulate body temperature, eliminate waste, lubricate joints, produce energy and act as a natural appetite suppressant. And best of all -- it's calorie-free.

According to the American Dietetic Association's Complete Food and Nutrition Guide, most people lose about 2.5 quarts, or 10 cups, of water a day, so replacing it is necessary.

The amount of water needed varies from person to person and is based on several factors such as height, weight, sex, activity level, environmental factors and medications. Research shows that adult women typically need a minimum of nine cups (8 ounces each) of water or water-based beverages and men about 13.

Drinking adequate water or water-based beverages, just like exercising and eating healthy, should be a habitual lifestyle change. Drink up -- all fluids count toward your daily fluid intake, including coffee, tea, juice and pop. Water, flavored water and low-calorie drink mixes such as Crystal Light are your best options so that excess calories from sugary juices and pop aren't consumed.

Try buying a reusable water bottle and refilling it throughout the day or taking a water break rather than a coffee break. Making a conscious effort to drink more might leave you feeling better and fuller during the course of your day.

Marissa Pappakes is a registered dietician for Extendicare.