Water, essential nutrient

Drinking water is so important for good health (not only for weight loss)

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out ormal functions. Even mild dehydration can drain your energy and make you tired, it can also lead to:

  •  Weight gain
  • Water retention
  • Inability to lose weight

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary.

Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include:

  • Chronic pains in joints
  • Muscle pain
  • Lower back pain
  • Headaches
  • Constipation.

A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day.

  • If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active.
  • If you drink alcohol, you should drink at least an equal amount of water.
  • When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane.
  • If you live in an arid climate (Florida), you should add another two servings per day.

Water is the best choice.

  • Sodas have a lot of sugar in them, so do not drink sodas.
  • Herbal teas that aren’t diuretic are fine.
  • Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don’t need.
  • Juices are good because they have vitamins and nutrients.
  • Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

A good lifestyle personal trainer/nutrition consultant should understand the importance of drinking a lot of filtered water for weight loss and healthy aging. 

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