Feeling thirsty? That means your body is already dehydrated. So how much water do you actually need?
As a rule of thumb, work out what 1 litre (around 30 fluid oz) of water per 25 kilo’s (55 pounds) of body weight is for you. Think of this as a base quantity, if you are doing strenuous exercise, particularly in a hot environment you will need more.
You can get water from the food you eat, especially if you’re eating lots of fresh fruits and vegetables. However, remember that you’ll actually require additional water to aid your digestive system.
Can drinking water help you slim? It depends on how you look at it. Given that hunger pangs can really be thirst in disguise, if you properly hydrate your body’s trillions of cells you’ll be less tempted to snack. Also, drinking a glass of water before eating fills you up so you eat smaller meals.
If you become dehydrated your body goes into “protection” mode. When denied any vital nutrient your body cries out for help, although these signals are often misunderstood (like thirst disguised as hunger). If you are dehydrated your body may slow down your metabolism in an effort to retain as much water as possible for survival. This slows down your fat burning which make it more difficult to lose weight.
So, the answer is to drink plenty of water (of course, pure filtered water is best). How do you do that? Like I’ve said in other posts it’s not really too difficult. Try these tips:-
Drink 1 glass when you wake up.
Drink 1 glass after you clean your teeth after breakfast
Drink 1 glass mid morning
Drink 1 glass before lunch
Drink 1 glass with lunch
Drink 1 glass mid afternoon
Drink 1 glass when you get home from work
Drink 1 glass before dinner
Drink 1 glass with dinner
Drink 1 glass after you clean your teeth in the evening
I also leave a glass of filtered water in my bathroom overnight, so I can drink it if I get up during the night.
If you find water boring, add a squeeze of lemon or lime juice.
Be kind to our planet – use a water filter and fill your own bottles (preferable glass) instead of buying water in plastic bottles.
Welcome to the continuation of our 7 part information series. How to Detoxify Your Body.
Think about your digestive system…
Indigestion, constipation and bloating seem to be prevalent these days. It’s a fact that our digestive tract is the first part of our system to be subjected to toxins in water and food. If constipation slows the movement of wastes then your body is subjected to concentrated toxins for a longer period of time. This is obviously something to avoid and a good reason to use those 7 day detox plans. Detoxifying your body is not about starving yourself, it’s about nourishing and cleansing.
Foods like fresh fruit and vegetables cereals, grains, seeds and nuts are high in fiber which helps speed the movement of waste through your digestive tract.
Probiotics are another way to aid your digestive process. There is no doubt there is a war going on in your digestive tract. We all have good microbes (intestinal flora) residing within us, but there are bad ones as well. Disease-causing bugs in the intestine must compete with the “good” microbes.
What we need is an effective way to not only help keep the balance, but to actually let the good flora win. You need more good bacteria to allow your immune system, which is your body’s defense mechanism, to fight against the millions of bacteria and toxins you consume each day. Probiotics are vital for proper digestion of fats and proteins, synthesizing of vitamin K, vital for the prevention of osteoporosis and many of our B vitamins, plus they detoxify the intestinal tract and reduce cancer risks.
Pure water is also an essential part of detoxifying your digestive system, proper hydration allows more efficient elimination of waste so ensure you drink 8-10 glasses of purified water each day.
Any detoxification program must include drinking lots of water. Of course, as with anything, even drinking too much water can be detrimental so don’t overdo it!
While most of us are lucky enough to live in areas with a good water supply infrastructure (and this can only be a good thing) chemicals are added to our drinking water, plus there is evidence of pharmaceuticals and other chemicals being found in town water supplies.
I’m not going to discuss the merits or perils of fluoride here, enough to say that some people believe it’s good thing and others a bad thing. Give yourself a choice, and the best chance to drink pure water – get a quality water purifier like aπ Water purifier which gives you the most ideal water for your body. Also known as “energised” or “living” water,” it:-
has a smoother, fresher taste and is just right for sustaining bodily processes
enhances detoxification and the elimination of wastes, helping you to attain and maintain a healthy, functioning body
Effectively removes chlorine, impurities, pesticides, volatile organic chemicals and heavy metals from water
Infuses water with energy and retains more oxygen for cellular uptake
Enriched with ionic minerals & trace minerals
Has a slightly alkaline pH, perfect for your body
Has small hexagonal molecular clusters that can be immediately absorbed and utilised by your cells
Tastes great and improves the flavour of your food and beverages
No boiling necessary as long as your water comes from a treatment plant
Easy to install and maintain
You can even see the 8 stages of filtration!
Personally, I totally avoid buying bottled water, do yourself and the planet a favour and use your own water purifier and refill your own bottles (preferably glass ones).
Drinking 6-10 glasses of water each day helps your body flush out toxins. I know there have been articles in the press decrying the “8 glasses a day” regime. However, most people don’t drink anywhere near 8 glasses of pure water each day and remain chronically dehydrated. Dehydration occurs long before you actually feel thirsty. Feeling thirsty is actually your body desperately crying out for help.
Is it difficult to drink 8 glasses of water a day? Not really, just set yourself up for success by thinking about it. Drink 1 glass immediately upon waking, drink another glass before you eat breakfast or after you clean your teeth, drink another mid-morning, drink one before lunch – that 4 already! Drink 1 with your lunch, drink 1 mid-afternoon, drink 1 when you return home from work, drink 1 before dinner, drink 1 before you go to bed after you clean your teeth – that’s actually 9! See how easy it is!
Just a quick note on boiling water: Boiling water does not get rid of chlorine, it just turns it into Trihalomethane (THM) an even more dangerous carcinogen.
The human body is mostly water trapped inside the fragile walls of cells.
We drink water to maintain the optimum level of hydration in our bodies, to flush the toxins out and cleanse the body, to cool off, to keep our joints lubricated and to assist in the food digestion process. Although they don’t realize it, most people are suffering from chronic dehydration.
The minimum daily recommended water intake is 2 liters, because this is how much water the body uses throughout the day through perspiration, respiration, urination and other bodily functions. Without replenishing lost water, the body goes into dehydration mode and all functions start to suffer. Water is essential to life and proper bodily function.
Your the metabolism is dependent on water to work properly. Without enough water, the process of breaking food down and converting it to energy slows down dramatically, which means that too few calories are burnt and little weight is lost. Not drinking enough water can be compared to “running on fumes” and if you’re dieting and you seem to have hit the plateau, then you are probably not drinking enough water. When the metabolism slows down, weight loss slows down even more dramatically, especially since exercising becomes less effective as the body’s energy levels diminish.
Water also plays an important part in the process of digestion and elimination of toxins. Not drinking enough water is a one-way ticket to constipation and a host of other problems of the intestines. Poor digestion means that you will not get enough energy from the food you’re eating. This will prompt the body to ask for more food and this is how the weight loss process stops and the weight gain process begins. A dehydrated body sends out fake hunger pangs, thus tempting you to forget about the diet and eat more food than you should. Thirst is often mistaken for hunger.
Not to mention that water is also a good filler. If you want to eat less food, drink a tall glass of water half an hour before every meal. The water will fill a large part of your stomach and the body will be content to feel that the stomach is not empty. This is not idle speculation, but a sound advice whose effectiveness can be confirmed by many dietitians and weight loss experts. Nobody can overeat with half of the stomach filled with water, your brain will signal to you: “Seems like we’re almost full. We don’t need that much food, so cut it short this evening”.
Keep in mind that in order to reap the benefits of drinking enough water, you will want to spread the intake throughout the day. Don’t drink 2 liters of water all at once because the body will simply flush the excess and a lot of it will simply be wasted. Also, you don’t need to restrict yourself to water. Fruit juices, tea and coffee count as liquids that can be used by the body for hydration, although fruit juice has lots of sugar and calories so it’s probably best not to overdo it. Alcohol is out of the question, because alcohol has the opposite effect on the body. Don’t be afraid that drinking a lot of water will make you retain fluid. It’s dehydration, not abundance, which forces the body to hang on to what it has.
If you find water a bit boring, add a squeeze of lemon juice to each glass – it helps cleanse your system.
Of course it’s preferable to drink filtered, purified water using a system like the Hexagon water filter.
Trying to lose weight? You’ve stuck to your diet and stalled on a weight loss plateau? The first thing to check is your water intake. Research suggests that most people unknowingly suffer from mild, chronic dehydration, and you could be one of them!
So why should you care? Because water is an essential ingredient for your weight loss. In fact, water is needed for a wide range of the body’s biochemical processes, but lets just look at what water does for dieters:
Water is essential for your body to metabolize stored fat into energy. Your body’s metabolism can be slowed by even relatively mild levels of dehydration. The slower your metabolism, the slower your weight loss (and the greater your fatigue), until eventually your weight loss just crawls to a halt, and you hit the dreaded diet plateau.
Water is a natural appetite suppressant. In the hypothalamus, a region in your brain that controls appetites and cravings, the control centers for hunger and thirst are located next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter: on the down side, it means that chronic mild dehydration can confuse these control mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced nighttime hunger cravings for most of the dieters studied.
Water is an essential component of the processes that enable muscle to contract. This means that water helps to maintain muscle tone. Better muscle tone means a better looking body, and isn’t that what dieting and weight loss is about?
Water also helps to prevent the sagging skin that often follows weight loss – water plumps the skin cells, giving the skin a younger and healthier look.
Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of, as a byproduct of all that metabolized fat. So adequate water is essential to your health while dieting.
Water can even help with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function usually returns with adequate water intake.
More generally, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include: –
Headaches & feeling light headed, as dehydration interferes with normal body processes, including waste disposal.
Fatigue, as the body’s metabolism is slowed – mild dehydration is probably the most common cause of daytime fatigue.
Hunger & cravings due to weakening of the thirst mechanism
Fluid retention as your body tries to hold on to the water it already has
Constipation, as the body works to conserve its internal water sources
Not a pretty picture, is it? But once you get your water in balance, you reach the “breakthrough point”, a concept pioneered by Dr. Peter Lindner, a California obesity expert. Once you’ve reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively.
So how much water should you drink daily, for a healthy and ‘adequate’ intake? First, a couple of basic principles:
The easiest way to tell if you are drinking enough water is to monitor the color of your urine: It should be clear or a very pale yellow in color. (but note that some supplements and medications may also affect your urine color).
Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you’re thirsty, because if you’re feeling thirsty, then dehydration has already started to occur!
Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses.
Remember, you need additional water in hot weather, when you lose more water through sweat.
You also need additional water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you’re not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.
And if you’re overweight, you’ll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand
But how do you manage to drink so much water? A typical recommendation from the weight loss experts is 3 glasses of water with every meal. That’s 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you’re exercising or when its hot. It’s quite daunting to drink 3 glasses at a sitting, so spread them out, drink 1 glass 10-20 minutes before a meal, 1 glass during your meal (I recommend adding a squeeze of lemon juice), 1 glass after your meal. Plus it helps to replenish your hydration levels if your drink water after each visit to the restroom. Plus after brushing your teeth. These “events” are just reminder triggers.
So if you’re dieting, stalled on a weight loss plateau, or suffering some of the classic symptoms of dehydration, do, first of all, ensure that you have an adequate water intake. It could be the ‘missing ingredient’ in your diet regime.