Why Drink More Water!
1. Eliminate all soda, sugary drinks and unhealthy liquids..
2. Drink 8 glasses a day… yeah right!
3. What drinking water can do for you!
Eliminate all soda, sugary and unhealthy liquids!
Practically every diet tells you to ditch the sugary sodas and juices and to start hydrating with water instead. And it’s always made sense. After all, drinking water is essential to your health — helping you maintain the balance of bodily fluids, flush the toxins and impurities from your body, promote normal digestion and bowel function, energize muscles and even add moisture to your hair and skin.
But did you know that drinking water can also help with weight loss?
According to a recent study led by researchers at the University of Birmingham in the U.K., drinking water 30 minutes before main meals helped people to lose weight. “If you look at any sort of weight management programs, they all say drinking water is a really good thing,” says lead author of the study Dr. Amanda Daley of the University of Birmingham. “We said, let’s go see what the actual evidence is for this.” To conduct the study, researchers looked at 84 overweight men and women. Though no age range of the participants was detailed in the study’s results, the average age was determined to be 56 years.
Each of the participants was given general weight loss advice, then assigned to one of two groups. One group was instructed to drink 16 ounces of water 30 minutes before their meals, while the other half of the participants was told to simply imagine that they were full before eating. To keep tabs on the participants, the researchers monitored everyone’s weight at the start, middle and end of the experiment, and even took urine samples to ensure that the water-drinking group was indeed drinking more water. The researchers also tracked factors such as the participants’ physical activity and food choices to make sure there was not any significant difference between the two groups.
At the end of the 12-week study, researchers found that the water-drinking group lost an average of 9.5 pounds. That was nearly three more pounds than the group that did not change their water intake.Researchers also noted that there was not much of a difference between the two groups in terms of what they ate or how much they exercised — in fact, the group that did not change their water intake actually worked out slightly longer, on average, than the group that hydrated before eating.
Drink 8 glasses a day… yeah right!
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
What about the theory to drink 8 glasses a day?
Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.
You don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and spinach, are 90 percent or more water weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it’s calorie-free, inexpensive and readily available.
Staying safely hydrated –
Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6.3 cups (1.5 liters) or more a day if you were to keep track — your fluid intake is probably adequate. If you’re concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s right for you.
Drink water before, during and after exercise –
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.
What drinking water can do for you!
1. If you don’t drink water, you will die. It’s that important. Depending on our environment, we can live only a few days without water – maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%5, bladder cancer by 50%6, and possibly reduce breast cancer risk as well.7
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused.3 Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue!4 Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don’t drink water, we don’t flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it’s job of regulating the body’s temperature through sweating.2
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.