How Much Water Is Enough?
What makes up about 60%-65% of your body weight, 95% of your brain, is crucial to your health, and can even assist you in shedding
some extra pounds?
The answer is WATER! It's the most important, yet most often
neglected "nutrient".
Don't believe it?
Did you know the human body can survive for about a month
without food? But without water, we would die of complications
from dehydration in just about a week!
While water itself is not actually a nutrient, it forms the basic medium
in which all life processes take place and acts as a carrier to transport other nutrients around our bodies.
Why do we need so much water?
We lose water a variety of ways —around 2 cups through breathing, 2 cups through perspiration, and 6 cups through elimination.
Mild dehydration:
One large study showed that it will slow down your metabolism by as much as 3%
Is the number one trigger of daytime fatigue.
Can lead to fuzzy short-term memory
May lower your ability to do basic math and focus
• Research suggests 8 to 10 glasses per day can ease back and
joint pain in up to 80% of cases.
How can you tell if you're dehydrated?
Well, you can start by looking at your urine! *Ahem* Yes, you read
that correctly.
If you're properly hydrated, your urine should be the color of straw.
Obviously if you're thirsty though - drink water!
However, thirst isn't the best gauge of your body's fluid needs, because
it usually means you're already dehydrated.
Additional Signs of Mild Dehydration
Dry, sticky mouth (yuck!)
Tiredness and fatigue (that’s not always the kids' fault?)
Dry skin (boo...)
Headache (not always the wine's fault!)
Signs of Severe Dehydration
Extreme thirst
Decreased peeing or very dark yellow pee
Irritability and confusion
Sunken eyes
Skin that doesn't bounce when pinched - like the back of your hand
Dizziness
Fainting
Rapid breathing
Rapid heartbeat
So how much water should we really be drinking?
Expert recommendations range from 8 to 10 glasses of water per day, depending on your size, level of exercise, and climate.
However, some people like to go by a more specific calculation such as this →1/2 your body-weight in ounces.
For example, if you weigh 150 lbs, you should be taking in ~75 ounces of water daily. To give you more of a visual, a gallon is 128 ounces so a half gallon is 64 ounces.
Of course, we need more when we're working out or when the weather is hot, because we sweat - sometimes a lot! Sweat is
our body's "air conditioner" and the water we lose needs to be replaced.
What are electrolytes?
Electrolytes are essential minerals, and your body relies on just
the right concentration of potassium, sodium, magnesium, and calcium inside and outside your cells for normal body functioning, including the regulation of heartbeat and blood pressure.
Electrolyte balance is crucial for your body’s optimal chemistry,
muscle functioning and many other processes.
Your electrolyte needs after exerting yourself are mainly sodium,
chloride, potassium, magnesium and to a lesser extent calcium, phosphate and bicarbonate.
What about sports drinks? (ie. Gatorade, Powerade)
Though sports drinks contain the crucial electrolytes we need to replenish our bodies after sweating, it also contains some pretty harmful stuff which is bad for our overall health.
1. Artificial coloring or food dye is added for consumers to tell the difference in flavors. According to Dr Mercola, food dyes may be linked to numerous forms of cancer, along with hyperactivity and other behavioral problems in children.
2. Added sugar, in the form of High Fructose Corn Syrup which can lead to insulin resistance, metabolic syndrome, drive inflammation, and absolutely has no nutritional value (empty calories).
Instead,try natural coconut water after a big sweat. It is natures natural electrolyte drink. My absolute fav is Taste Nirvana and can be found in most all health food stores.
C’mon, how can anyone really drink that much water on a daily basis?
It helps to always have a water bottle nearby. It also helps to have a few glasses when you first wake up in the morning and make an effort
to at least sip some throughout the day.
However, if you're not totally jazzed over plain water, you can also
reach the mark with other fluids.
Try water with citrus slices, some berries, cucumber, mint leaves, or
melon cubes. Herbal tea is a great way to end the day and fruits and
veggies with high-water content help to hydrate your body too.
Did you know...that ~20% of your body’s water needs are contained
in the foods you eat?
Can drinking more water help with weight loss?
Surprisingly, yes! Water suppresses your appetite and helps your body metabolize fat and flush out toxins.
In fact, your kidneys can't function properly without enough water and
when they don't work to capacity, the liver is called in to help.
One of the liver's primary functions is to metabolize fat into usable energy for the body. If the liver has to do the kidney's work, it won't be able to tow the line!
Water with lemon juice (or other alkalizing and detoxifying components) is especially liver-friendly and may even assist in shedding some pounds.
Lemon or lime juice helps stimulate bile production, thins out bile, which allows it to flow more freely and stimulates and regulates the digestive track - which is why it’s so helpful with constipation, heartburn and gas.
Bile is produced by the liver and ends up in the small intestine to break down lipids (fats) that we’ve consumed.
Here’s another refreshing recipe chocked full of high-water fruits & veggies to juice up
the nutritional content of your water, and will help keep you extra cool this summer!
SPA DETOX WATER RECIPE:
Slimming Summer Sipper
So go ahead, jazz up your water and get sipping! Your brain,muscles, skin, mood - and bathing suit, will THANK YOU!
Have questions or need advice?
Contact me:
moderncavegirleats@gmail.com
XoXo,
Chere
