Tips on Drinking Enough Water

Tips on Drinking Enough Water:

• Start your day off by drinking 1-2 glasses of water every morning.
• Keep a water pitcher in the refrigerator.
• Carry a water bottle with you.
• Drink water before you feel thirsty; if the thirst mechanism is set off, then you are already mildly dehydrated.
• Drink a few glasses of water before exercising, and drink several ounces of water frequently during your workout.
• Drink pure water; tap water or bottled water is OK.
• Avoid juices which are high in sugar content.
• Diet sodas and other beverages containing artificial sweeteners may cause you to retain more fluid; these should be avoided.

Water is plentiful, good for you, and cheap; DRINKS UP!!!!

How Much Water is Needed Daily?

How Much Water is Needed Daily?

• You need to drink at least enough water daily to replace the water that the body normally loses through perspiration, waste removal, and other functions (such as water lost as vapors by the lungs as air is exhaled).
• You will lose more water, and need to replace more water, if it is very hot outside, you exercise vigorously, drink a lot of caffeinated or alcoholic beverages, have a fever, or are losing water through vomiting or diarrhea.
• You need at least 2 quarts, or 8-10 (8 ounce) glasses of water daily; this is the minimum. If you exercise, especially in hot weather, you should increase this to 3-4 quarts. 

The Role of Water in Your Diet and Weight Loss Efforts

The Role of Water in Your Diet and Weight Loss Efforts:

• The initial weight loss on any diet is mostly due to the loss of water, and you need to replace that water in order to prevent dehydration.
• Your body requires a lot of water every day; sometimes the body's signals for thirst are misinterpreted as hunger pangs, causing you to pick up something to eat instead of a glass of water.
• Many foods have high water content; approximately 40% of our daily water intake actually comes from food. Your body may signal that it is hungry in order to get more water through food. This would be OK, except for the fact that this excess food supplies excess calories in addition to water. If you're feeling hunger pangs, it's best to drink a large glass of water, wait 20 minutes, and then decide if you are truly hungry.
• Drinking water can help to fill you up and prevent you from overeating.
• You can exercise more effectively when you drink enough water.
• As you increase muscle mass through exercise, your body will burn more fat (muscles actually assist the body in burning fat). Muscle is made up of more water than fat is, so water becomes even more important as you become more active; dehydration slows down the fat-burning activity of muscles.
• Water helps to maintain the muscle tone and lubricate the joints, helping to reduce muscle fatigue and soreness during exercise.
• Burning calories and fat creates toxins, and water is essential to the process of flushing them out of your body through the kidneys.
• Drinking an adequate amount of water will actually decrease your tendency to retain fluids
• Dehydration results in a decrease in your blood volume, leading to a reduced supply of blood and oxygen to the muscles, causing you to feel tired.
• Caffeine (coffee, tea, chocolate, some sodas) has a diuretic effect; for every cup of coffee, you need an additional cup of plain water to counteract this effect. The same goes for alcoholic beverages.
• When you are eating a healthy, high-fiber diet you need additional water to dissolve the fiber in your body, helping it to move through the intestinal tract. 

When the Human Body Does Not Get Enough Water

When the Human Body Does Not Get Enough Water:

• A decrease of as little as 2% in our body's water supply can have harmful effects and cause symptoms of dehydration, such as daytime fatigue, excess thirst, fuzzy memory, difficulty focusing on tasks and simple math, light headedness, and nausea.
• It has been estimated that 75% of Americans have mild, chronic dehydration (excessive daytime fatigue is the major symptom).
• A reduction of 4-5% in body water can result in a 20-30% decrease in work and exercise performance.
• A 10% decrease in water will produce significant health risks.
• A week without water will surely result in death. 

Water.. water.. water...

The Importance of Water to Human Life and to the Operation of the Human Body:

• Next to air (oxygen), water is the most essential element to human life; the body usually cannot survive longer than several days without water (a maximum of 1 week).
• Water is essential to the functioning of every single cell and organ system in the human body.
• Water makes up greater than 2/3 of the weight of the human body; the brain is 75% water, blood is 83% water, bones are 22% water, muscles are 75% water, and the lungs are 90% water.
• Water is essential for the efficient elimination of waste products through the kidneys.
• Water regulates body temperature (through perspiration).
• Water serves a lubricant; water forms the fluids surrounding joints and bones, providing cushioning for the joints.
• Water prevents and alleviates constipation (by moving food through the intestines and eliminating waste products).
• Water helps the body to absorb nutrients in the intestines.
• Water plays a role in regulating metabolism.
• Water forms the base for saliva (necessary for consuming and digesting food).
• Water carries nutrients and oxygen to all cells in the body and facilitates all of the chemical processes which occur in the body.
• Water plays a role in the prevention of disease. Drinking adequate amounts of water can reduce the risk of colon and bladder cancer significantly, and some studies have suggested that water may also decrease the risk of breast cancer. 

FOR WOMEN HEALTH

Benefits of Drinking Water for Women Health:

·         Drinking water and bathing helps reduce stress, anxiety and depression. It also restore normal sleep rhythms.

·         Water makesthe skin smoother and helps decrease the effect of aging.

·         Water decreases premenstrual pains and hot flashes

·         Water also helps in weightloss

·         Water is the best lubricating laxative and prevents constipation - Drink 2-3 glasses of water in the morning and you will notice the effect.

• Water clears toxic waste from different parts of the body and takes it to the liver and kidneys for disposal.

DO YOU WANNA KNOW??

Everyone’s heard how important it is to drink enough water. Especially in the hot weather.  But is it really that necessary? Absolutely. This nutrient is vital to health in numerous ways, and the health benefits of drinking water cannot be underestimated.

1.   Drinking water enhances fat loss

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 by-products 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.

2.   Combat ailments by drinking more water

In many cases, fatigue, headaches and back pain may be caused by dehydration. If you suffer from an afternoon nod off, try drinking more water at lunch. If you or your children complain of frequent headaches, the amount of water you’re drinking could be responsible. And, muscle spasms are also caused by not being adequately hydrated.

3.   Drinking water can reduce hunger

Experts say that hunger pangs areoften misinterpreted cravings for water. Try drinking water before your regular meals and see if 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 must dilute them, they cause more dehydration.

4.   Look younger - drinking water hydrates your skin

When the skin is properly hydrated, it looks plump and more radiant. Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too. Deprive yourself of water and you’ll see the difference in the mirror.

Are you dehydrated?

Just how do you know if you’re getting dehydrated? If you have a dry mouth, produce less urine, have very dark urine and/or feel dizzy or faint you probably need water, quick. Drink at least 8 glasses a day. Experts now recommend even more, up to 12 glasses a day. To be more precise, drink ½ ounce per pound of body weight. If you exercise or are very active increase the number to 2/3 ounce per pound. Try monitoring your water intake closely for the next month. When you drink enough, you’ll look and feel better.

So, keep on drinking everyday ^_^  Guyss!