Drink Water for Your Health

I would like to address some questions I get about water and its importance in health and weight loss.

1. Why do I need water?

Water is a part of every body cell, tissue and body process, and is important in these body functions: Regulating body temperature; removing wastes from the body; carrying nutrients, oxygen and glucose to the cells to create energy; providing natural moisture to skin and other tissues; cushioning joints and helping strengthen muscles.

2. Am I getting enough water?

When you wait until you are thirsty, you are already dehydrated and may have lost one half to one full quart of water. It is important to drink before you become thirsty!

3. How many ounces should I drink?

For adults or children over 100 pounds: Divide your weight (in pounds) in half. Children weighing less than 100 pounds have special fluid needs and this formula may not be appropriate.

4. What are the signs of dehydration?

You are more likely to become dehydrated during cold or hot weather, in summer or in winter, during physical activity, and even when traveling on an airplane. Since the brain is 75 percent water, it is understandable that early symptoms of dehydration include decreased energy or fatigue, headaches, and dizziness. Other symptoms of inadequate water intake are: dry lips, mouth, and skin; nausea; dark-colored urine or infrequent urination; constipation; increased body temperature or labored breathing.

Does drinking water help me lose weight?

Water is an essential nutrient. All chemical reactions in the body depend upon it. If you’re trying to lose weight, this can’t be ignored. You won’t be able to lose weight without water to flush out the byproducts of fat breakdown. When there isn’t enough water to dilute the body’s waste products, kidney stones may form. When the kidneys aren’t working to their full potential, the liver must step in and help. Once this happens the liver can’t optimally perform its other important functions. As a result, burning fat has to wait. Remember, “By not drinking water, burning fat has to wait!”

Can drinking water reduce hunger pangs and avoid over eating?

Drinking water can reduce hunger. Experts say that hunger pangs are often misinterpreted cravings for water. Try drinking water before your regular meals and see it helps you cut down on the amount of food you eat. It really works as an effective appetite suppressant. Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet. Because the body has to dilute juices and sodas they cause more dehydration.

There are many myths out there regarding water and our health. I’m going to list several myths and the actual facts regarding those myths.

Myth: Thirst is the best indicator of dehydration.

Fact: Your thirst mechanism does not kick in until you are mildly dehydrated. Monitoring the color of your urine may be the best indicator of hydration. Clear to pale yellow urine denotes adequate hydration, while dark yellow to gold urine indicates a need to drink more water. However, taking a multivitamin may tint the color of your urine. Another method for monitoring hydration is to keep track of how often you visit the bathroom. Urinating at least every two hours is also a good sign that you are drinking enough water.

Myth: It is unhealthy to drink too much water.

Fact: With the exception of certain health conditions, your body will only use the water it needs and eliminate the rest. Under normal conditions, there is no risk associated with drinking too much water. However, it is recommended that water be sipped slowly instead of gulped down, which can cause gastric distress.

Myth: Drinking a lot of water is taxing to your kidneys.

Fact: Water is required for good kidney function. When water intake is insufficient, the kidneys must compensate by excreting more concentrated urine, which may lead to the formation of kidney stones.

Myth: If you have a problem with water retention, drink less water.

Fact: In fact the opposite is true! When your body is deprived of water, it perceives this as a threat to survival and compensates by conserving water. Drinking an adequate amount of water (one half ounce per body weight minimum) will help your body maintain proper fluid balance and also flush out excess sodium, which can contribute to fluid retention. If you take a diuretic, be sure to drink plenty of water.

Myth: Sports drinks are better than water during exercise.

Fact: If exercise lasting less than 60 minutes, water is the preferred beverage. Electrolyte replacement (which sports drinks are made for) is not necessary during short term exercise and the sugar in sports drinks provides empty calories. Your must replenish fluid losses during exercise or you will prematurely fatigue and your performance will be diminished. You can weigh yourself before and after exercise but be sure to drink at least 1 pint (16 oz) of water for every pound lost.

Myth: You need more water in the summer than in the winter.

Fact: Dehydration may appear only to apply to hot summer months, but keeping your body well hydrated in the winter is just as important. During winter sports activities, you won’t appear to be sweating as much. However, your body is still losing fluids and drinking water is a must or athletic performance will be affected.

I would like to thank my business partners, Chris Kenny and Leslie Hofheins for their assistance with this article.

Our company is based on the belief that our customers’ needs are of the utmost importance. Our entire team is committed to meeting those needs. As a result, a high percentage of our business is from repeat customers and referrals. We would welcome the opportunity to earn your trust and deliver you the best personal training and nutrition service in the industry. If you have any questions in regards to training or nutrition please contact us at anytime.

For more information please contact; Steven Walker, N.A.S.M. certified trainer at 801-688-1918 or evolutionstevew@gmail.com.