You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot. Getting enough water in your body will prevent you from getting dehydrated.
According to WEBMD the early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache.
None of these sound very fun. I know it is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.
Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.
1. Keep a Log
This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You’ll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.
2. Add Some Lemon Juice
I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.
3. Try Some Club Soda
If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with – guess what – water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.
4. Drink Some Water When You Feel Hungry
Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.
5. Carry A Water Bottle
It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You’ll be sipping away the water without even noticing it.
6. Drink More If You Are Working Out
We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don’t forget to fill back up on water during and after your exercise.
Just pay attention to how much you drink and implement some of these ideas if you don’t get the recommended eight glasses of water a day. Your body will thank you for it in the long run.
Wednesday, April 4, 2007
Make Water Count
Millions of us don't feel as good as we should because we don't drink the eight or more glasses of water we need daily. Water is an often overlooked nutrient, one that's involved in practically every bodily process.
I know that if I'm dehydrated, I feel really tired. But when I drink water regularly, I have more energy. That's because water assists in the loading and storage of energy-giving glycogen in the muscles. It's also a solvent and carrier for nutrients. It helps in digestion, circulation, and joint lubrication and even helps decrease the risk of some cancers. It also flushes toxins and metabolic wastes from your system. The more toxins and wastes in your body, the less capable it is of burning fat and losing weight.
There's a guy I've known for a long time who is 6 feet 3 inches tall, big-boned, and age 50-plus. He's also the most overweight person I've ever met. He once weighed around 210, but now he tips the scale at 500 pounds. He also has hyperinsulinemia -- meaning he has high levels of insulin in his blood -- which makes him prone to heart disease and diabetes and keeps him heavy, since insulin is a fat-storage hormone. His diet basically consists of meat and potatoes and diet soda by the gallon, and he gets no exercise. But in all the years I've known him, he has refused to drink water. Once I asked him why. It turns out that he hates the taste of plain water, and he says he'd have to be "desperate" to drink it.
Since metabolism is a chemical process requiring adequate water, and he doesn't drink it, every system in his body has become sluggish. He has no energy. His thinking is muddled. His body can't burn fat effectively. While it's true that many factors figure into these problems, his refusal to drink water is certainly a bad influence on his metabolism.
Keeping your body well hydrated is important for preventing dizziness, cramps, and exhaustion during exercise, too. It's generally a good idea to drink 1 to 2 cups of water 2 hours before you exercise, then drink more during your workout. When I work out, I drink a few ounces of water for every 10 minutes that I exercise. After your workout, you should replace the water you've lost through perspiration -- about 2 cups of water for each pound of lost body weight. If you can make the commitment to start drinking more water, you'll definitely notice a change in the way you feel and in your energy, and you'll feel the mental kick that sufficient water gives.
Try this with me: In the morning, instead of your usual cup of coffee or tea or can of cola, drink a glass of cold water. Supposedly, drinking cold water gives a little boost to your metabolism since your body burns calories to warm up the water. Then take a minute to notice how rejuvenated you feel.
I prefer to drink bottled water, mainly because it's easy to take with me, and I really don't like the taste of tap water. Bottled water fits my needs and my lifestyle. I am very picky when it comes to water; let's just say I'm spoiled.
There are different types of bottled water, so it helps to read labels. Spring water, for instance, comes from an underground formation from which water naturally flows to the Earth's surface. Purified water has been processed to remove minerals and contaminants; distilled water is one example. Some purified water is actually purified tap water, and the label must state that it comes from a municipal water supply.
Mineral water contains naturally occurring minerals and trace elements. In other words, these are in the water at its source and can't be added later. Sparkling bottled water, which I often enjoy with a meal, has a bit of a fizz caused by the carbon dioxide it contains. Artesian water is taken from an aboveground well that taps an aquifer, a water-bearing layer of rock or sand. Well water comes from a hole bored, drilled, or otherwise constructed in the ground to tap the water aquifer. All bottled water is strictly regulated at the federal level by the FDA and at the state level by state agencies.
Tap water can be contaminated with lead found in household plumbing materials, nitrate from fertilizers, disease-causing microbes that pass undetected through filtering systems, and other pollutants. In fact, I've read that there are 85 possible contaminants that can get into drinking water, according to the EPA. Fortunately, though, because of the federal Safe Drinking Water Act, municipal water systems serving 25 people or more are constantly tested for harmful substances. If there is a problem with your water supply, you'll be warned through the media or other outlets.
On the whole, Americans have good, clean drinking water. You can get information about your community's water supply by logging on to www.epa.gov and following the proper links. Filtering out contaminants from tap water with a home water filter is another good option for making sure your drinking water is safe.
Following Through
Drink a glass of water upon rising in the morning, one to two more before lunch, and more before dinner and during exercise. We need at least eight 1-cup servings, or 64 ounces, of water a day.
Sip water in your car on the way home from work.
The next time you pick up lunch at the local deli, reach for bottled water rather than a soda.
Buy or use 16- or 24-ounce bottles rather than 8-ounce ones. Then you can track how many bottles you need each day.
If you don't like the taste of plain water, try adding some fresh lemon or lime, cucumber slices, or fresh mint for a refreshing new taste.
Be sure to drink plenty of water when traveling by air, since airplane cabins are notoriously dry, and you can become dehydrated.
I know that if I'm dehydrated, I feel really tired. But when I drink water regularly, I have more energy. That's because water assists in the loading and storage of energy-giving glycogen in the muscles. It's also a solvent and carrier for nutrients. It helps in digestion, circulation, and joint lubrication and even helps decrease the risk of some cancers. It also flushes toxins and metabolic wastes from your system. The more toxins and wastes in your body, the less capable it is of burning fat and losing weight.
There's a guy I've known for a long time who is 6 feet 3 inches tall, big-boned, and age 50-plus. He's also the most overweight person I've ever met. He once weighed around 210, but now he tips the scale at 500 pounds. He also has hyperinsulinemia -- meaning he has high levels of insulin in his blood -- which makes him prone to heart disease and diabetes and keeps him heavy, since insulin is a fat-storage hormone. His diet basically consists of meat and potatoes and diet soda by the gallon, and he gets no exercise. But in all the years I've known him, he has refused to drink water. Once I asked him why. It turns out that he hates the taste of plain water, and he says he'd have to be "desperate" to drink it.
Since metabolism is a chemical process requiring adequate water, and he doesn't drink it, every system in his body has become sluggish. He has no energy. His thinking is muddled. His body can't burn fat effectively. While it's true that many factors figure into these problems, his refusal to drink water is certainly a bad influence on his metabolism.
Keeping your body well hydrated is important for preventing dizziness, cramps, and exhaustion during exercise, too. It's generally a good idea to drink 1 to 2 cups of water 2 hours before you exercise, then drink more during your workout. When I work out, I drink a few ounces of water for every 10 minutes that I exercise. After your workout, you should replace the water you've lost through perspiration -- about 2 cups of water for each pound of lost body weight. If you can make the commitment to start drinking more water, you'll definitely notice a change in the way you feel and in your energy, and you'll feel the mental kick that sufficient water gives.
Try this with me: In the morning, instead of your usual cup of coffee or tea or can of cola, drink a glass of cold water. Supposedly, drinking cold water gives a little boost to your metabolism since your body burns calories to warm up the water. Then take a minute to notice how rejuvenated you feel.
I prefer to drink bottled water, mainly because it's easy to take with me, and I really don't like the taste of tap water. Bottled water fits my needs and my lifestyle. I am very picky when it comes to water; let's just say I'm spoiled.
There are different types of bottled water, so it helps to read labels. Spring water, for instance, comes from an underground formation from which water naturally flows to the Earth's surface. Purified water has been processed to remove minerals and contaminants; distilled water is one example. Some purified water is actually purified tap water, and the label must state that it comes from a municipal water supply.
Mineral water contains naturally occurring minerals and trace elements. In other words, these are in the water at its source and can't be added later. Sparkling bottled water, which I often enjoy with a meal, has a bit of a fizz caused by the carbon dioxide it contains. Artesian water is taken from an aboveground well that taps an aquifer, a water-bearing layer of rock or sand. Well water comes from a hole bored, drilled, or otherwise constructed in the ground to tap the water aquifer. All bottled water is strictly regulated at the federal level by the FDA and at the state level by state agencies.
Tap water can be contaminated with lead found in household plumbing materials, nitrate from fertilizers, disease-causing microbes that pass undetected through filtering systems, and other pollutants. In fact, I've read that there are 85 possible contaminants that can get into drinking water, according to the EPA. Fortunately, though, because of the federal Safe Drinking Water Act, municipal water systems serving 25 people or more are constantly tested for harmful substances. If there is a problem with your water supply, you'll be warned through the media or other outlets.
On the whole, Americans have good, clean drinking water. You can get information about your community's water supply by logging on to www.epa.gov and following the proper links. Filtering out contaminants from tap water with a home water filter is another good option for making sure your drinking water is safe.
Following Through
Drink a glass of water upon rising in the morning, one to two more before lunch, and more before dinner and during exercise. We need at least eight 1-cup servings, or 64 ounces, of water a day.
Sip water in your car on the way home from work.
The next time you pick up lunch at the local deli, reach for bottled water rather than a soda.
Buy or use 16- or 24-ounce bottles rather than 8-ounce ones. Then you can track how many bottles you need each day.
If you don't like the taste of plain water, try adding some fresh lemon or lime, cucumber slices, or fresh mint for a refreshing new taste.
Be sure to drink plenty of water when traveling by air, since airplane cabins are notoriously dry, and you can become dehydrated.
How much water to drink
There's no easy answer to how much water you should drink every day.Just as you are unique, so are your water needs. How much water you need depends on many factors, including your health status, how active you are and where you live.Though no single formula fits all people, several guidelines are available to help you.
Health benefits of water
Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends
on water.Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to
carry on normal functions. Even mild dehydration can sap your energy and make you tired. Dehydration poses a particular
health risk for the very young and the very old. Signs and symptoms of dehydration include:
Excessive thirst
Fatigue
Headache
Dry mouth
Little or no urination
Muscle weakness
Dizziness
Lightheadedness
Every day you loose water—through sweating, exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water.
At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.
1. Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
2. Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as
all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this
basic rule as a guideline for how much water to drink.
3. Dietary recommendations. The Institute of Medicine recommends that men consumeabout 13 cups of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.
You can choose any of these fluid intake approaches to gauge how much water to drink. Your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine,and you feel well.
Factors that influence water needs
You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active
you are, the climate, your health status, and if you're pregnant or breast-feeding.
1. Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water — such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
2. Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to
replace what you lose through sweating.
3. Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon orhalf-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.
Health benefits of water
Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends
on water.Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to
carry on normal functions. Even mild dehydration can sap your energy and make you tired. Dehydration poses a particular
health risk for the very young and the very old. Signs and symptoms of dehydration include:
Excessive thirst
Fatigue
Headache
Dry mouth
Little or no urination
Muscle weakness
Dizziness
Lightheadedness
Every day you loose water—through sweating, exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water.
At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.
1. Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
2. Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as
all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this
basic rule as a guideline for how much water to drink.
3. Dietary recommendations. The Institute of Medicine recommends that men consumeabout 13 cups of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.
You can choose any of these fluid intake approaches to gauge how much water to drink. Your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine,and you feel well.
Factors that influence water needs
You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active
you are, the climate, your health status, and if you're pregnant or breast-feeding.
1. Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water — such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
2. Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to
replace what you lose through sweating.
3. Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon orhalf-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.
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