Importance of Water Intake

Written by Jenn Giamo

 
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Recommended: 1/2 oz - 1 oz per lb of body weight, or 90 fluid oz for women and 125 fluid oz for men.

ICE WATER

Drink up to a half gallon or more of ice-cold water a day. Ice water is 33 degrees when you drink it and when you urinate, it’s your body’s temperature of 98.6. Your body has to heat the ice water, and in doing so, you burn fat for fuel to heat the cold water. (because the body expends energy, or calories, by heating up the water for digestion).

Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

STAYING FULL

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.
A person may also think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

Another significant benefit is that you will be super hydrated, which keeps your body functioning at its best, which means that you will have more energy and your body will work more efficiently at burning fat all day long.

WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You'd lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.

Because drinking water helps prevent muscle cramps and keeps your joints lubricated, you can work out longer and harder. Just another way that proper hydration helps you lose weight.

HUNGRY OR THIRSTY?

Very difficult for the body to tell the difference between hunger and thirst. So if you’re walking around feeling hungry, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack.

REMOVING TOXINS

When the body is dehydrated, it cannot correctly remove waste as urine or feces.

Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to your waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

FAT BURNING

Without water, the body cannot properly metabolize stored fat or carbohydrates.

The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

The following tips can help to increase water intake:

  • drinking at least one 8-ounce glass of water with each meal

  • carrying water in a reusable water bottle

  • drinking extra water when exercising or during physical activity

  • drinking extra water when it is warm, humid, or very sunny

  • keeping a glass of water near the bed

  • eating more soups and liquid-rich meals, such as curries, stews, and smoothies

  • eating fruits and vegetables with high water contents, especially berries, grapes,

    melons, tomatoes, celery, cucumbers, and lettuce

Amanda Gay