Water is perhaps the most important nutrient of all. Our bodies are 60% water and require adequate hydration to perform bodily functions such as digestion, waste transportation, and body temperature regulation. Not to mention the fact that without it we would all be goners in a matter of days!
I am sure you were told at some point in your life that we require 64 oz of water per day in the form of 8-8 oz glasses. It just so happens that there is no scientific basis for the 64 oz rule. In 1945 scientist decided that people should be drinking 1 ml of water for every calorie that they consumed. At the time the average american was eating 1900 calories a day (today's estimates put our average daily calorie intake at 2247- 2700). This 1945 water estimate also did not take into consideration the water we get from the food we eat, which for those who eat a diet high in fruit and vegetables can be considerable. (Watermelon, strawberries, tomatoes, celery, spinach, cucumbers, and broccoli are over 90% water and carrots, oranges, apples, peas, grapes, and potatoes are between 80% to 90% water.) Current schools of thought feel that water needs should be considered on an individual basis depending on activity level (those who do vigorous workouts require more water), diet (those getting water from foods do not need to drink as much water), and basic environment (those working or exercising in a hot environment will have higher water needs). The barometer most sources suggest to monitor your hydration level is the color and smell of your urine ( I know! Who wants to smell their urine?!). If your urine is dark yellow or has a strong odor, then you can assume you are dehydrated.
Dehydration can be a serious condition. During physical activity it can lead to heat exhaustion and heat stroke which is potentially fatal. Frequent or prolonged mild dehydration increases your risk of heartburn, constipation, kidney stones, and even kidney failure. Symptoms of dehydration are dry mouth and lips, difficulty concentrating, fatigue, increased heart rate, headache, and dizziness. Mild dehydration will also negatively effect your exercise performance (like we need anything making our workout HARDER!). Experts suggest drinking water prior to and during physical activity in accordance with the amount of sweat you produce. They also suggest that post-workout you should consume 16 to 24 oz of water for each pound lost during your workout.
Mild dehydration will not only slow your metabolism but it seems that drinking water will have a positive impact on your waistline. Studies have shown that people who drank 2 cups of water right before a meal ate between 75 to 90 less calories during that meal. Another study found that adults who drank 8 glasses of water a day burned more calories than those who drank just 4 glasses a day. Overall water drinkers have been found to consume 9% fewer daily calories than non water drinkers and if you prefer ice water you will burn an extra 10 calories a day by consuming 5 to 6 chilly glasses of H2O which over a years time will be a loss of about a pound! How can you beat losing a pound a year by just adding ice to your water!
So, lets all get out there and start smelling our pee and drinking water, water, water!
*All research found in this post can be found on WebMD, Dr.Oz's Realage, Medscape, CDC.gov, and USDA.gov
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