Drink More Water to Lose Weight

Water makes up 70% of our body composition. All body functions require the presence of water. Water transports substances throughout the body, it helps regulate body temperature, and removes waste. A well hydrated body enables body functions to occur more quickly and efficiently.

Approximately 73% of all Americans are chronically dehydrated. Just 2% dehydration results in headaches, fatigue, and fuzzy thinking. 4% dehydration results in a decrease of muscle strength, and endurance. 10% dehydration results in weakness and decreased tolerance for heat. The loss of 20% of body hydration can result in coma and/or death.

If that doesn't convince you to drink more, maybe knowing this will. When you are dehydrated you slow down fat metabolism. The liver's main job is to convert stored fat into energy, but when the kidneys are deprived of water, this process of conversion is slowed down, to protect and preserve water in the kidneys. When you give the body all the water it needs, it flushes out the fluids it has been holding on to for survival. This will result in the loss of water retention and bloating.

Drinking more water will not only speed up your metabolism, but it will help you consume less calories. Thirst and hunger sensations are triggered together. If there is a slight hydration, the thirst sensation may be mistaken for hunger. Many people will eat, when their body is really craving fluid. Drinking more water throughout the day can prevent overeating.

How much water should You drink? Experts suggest drinking at least 64 oz. of water a day, that's eight- 80z. glasses. A good guide for daily consumption is 1 oz. for every 2 pounds of body weight. If exercise is part of your daily routine you will require more to replace water loss from sweating. Drink 3 cups of water for every pound lost during exercise. Drinking before, during, and after exercise will keep energy levels high and help recovery after training.

Can I count my favorite soda, as part of my fluid intake requirement for the day? While we do get some fluids from food and other drinks, Alcohol and caffeine drinks do not count because they both require more water to process than the beverage contains. Caffeine free sodas contain high levels of sodium which cause water retention and dehydration. Please see post about Soda for more reasons to eliminate it from your diet.

Can drinking too much water cause problems? Yes, people with kidney problems or other conditions where fluid intake needs to be limited, should follow their doctors recommendations concerning sodium intake. One potential but rare side effect of fluid intake can be hyponatremia, where electrolytes became imbalanced, resulting in severe illness and possible death. An electrolyte replacement drink, such as Sustain can help to prevent this.

How do I increase my fluid intake?

1. Carry a water bottle with you in the car

2. Keep a water bottle at your work desk

3. Drink a glass of water with each snack or meal

4. Try adding flavors to your water (Sustain)

5. Eat more fruits and vegetables

Health benefits of drinking water.

regulates appetite

increases metabolism

boosts energy levels

reduces bloating

reduces headaches

reduces blood pressure

reduces cholesterol

eases joint pain

improves muscle tone

decreases ricks of some cancers

reduces chance of kidney stones

releases toxic waste

improves skin

* see post about Sustain, under Melaleuca on the home page tool bar