Why Hydration Matters

By Amanda Adams-Welligee Coach

It is safe to say that whether the goal is losing weight, maintaining weight, getting stronger or just working towards overall health, the road to success is more like intersecting highways of choices that need to be made. Some choices may play more of a role than others, but an all-encompassing plan must be utilized to most efficiently see maximum results.

One factor that plays a role in health, fitness, and weight loss/management that is sometimes not held at the same level of importance as others is water consumption. The Food and Nutrition Board at the Institute of Medicine suggests that every day, women should take in about 11 cups of water whereas men need around 15 cups from food and beverages. There are various reasons why it is necessary for men and women to take in an adequate amount of water for both general health as well as weight management. And guess what? It’s free!

Adequate water consumption is necessary for regulating many bodily processes such as;

• Body temperature.
• Providing lubrication and cushioning your joints.
• Protection for sensitive tissues including your spinal cord.
• Ridding the body of wastes through urination, perspiration, and bowel movements.

It is important to note that an increase in water consumption may be necessary in a circumstance where water loss is accelerated, such as;

• Residing in hot temperatures.
• Participating in increased or vigorous physical activity.
• Experiencing a sickness that is accompanied by a fever, vomiting, or diarrhea.

Water consumption and body weight
If you are trying to lose weight, but do not pay attention to the role of water in your diet, you are neglecting a big piece of the puzzle. Drinking water can make the body feel fuller, suppressing feelings of hunger sent to the brain and ultimately reducing overall consumption. In a study published in The American Journal of Clinical Nutrition, researchers found that middle aged and older adults who drank two cups of water before a meal reportedly lost four more pounds than the group that did not drink the two cups of water.

Substituting water in place of a sugary drink is a safe way to eliminate the empty calories taken in with artificially flavored beverages. Artificial flavors will only trick your brain into wanting more, whereas water will do the exact opposite in telling the brain to switch off the hunger signals. It is hard to argue that this will not positively affect the weight-loss process.

Additionally, when the body is not receiving sufficient amounts of water, it will begin retaining any fluids it is exposed to. Keeping water consumption steady throughout the day will ensure your body is adequately replenished and will rid itself of the excess water weight.

The timing of water consumption is an important factor as well. Upon waking in the morning, it is important to take in at least one cup of water to re-hydrate after the lack of fluid intake overnight. It has also been documented that drinking water within 30 minutes on both sides of a meal can help regulate the digestive process, making the breakdown of vitamins, minerals, and other nutrients in your body more efficient.

So how can I get more water?
Here are some easy strategies for taking in more water throughout the day;

1. Realistically, the easier the access, the more likely you are to act on it.

• Carry a water bottle with you throughout the day so taking a sip here and there is as simple as possible.
• Leave a pitcher of water on the table at meal times and continue to refill your glass.
• When reaching for the first cup of coffee in the morning, fill your mug with water first and finish that off before filling up.

2. Fruits and vegetables contain high amounts of water content. Increasing the presence of these food groups will allow you to eat your water as well.

3. If giving up the artificially flavored beverages for the “tasteless” alternative of water is a struggle, there are flavorful options out there that will avoid loading you up with the detrimental effects accompanied by artificial ingredients.

• Green tea is known for its high levels of metabolism-boosting antioxidants and flavonoids all while increasing your water intake. Of course, avoid the addition artificial flavors and sweeteners.
• Sparkling water can satisfy the craving of a carbonated beverage while eliminating the less than ideal added ingredients.
• The addition of fruit, vegetables, or even herbs to your water can add a lot of flavor. Try orange, lemon, lime, grapefruit, cucumber, mint, or a variety of berries.

How do I know if I am getting enough?
Logging glasses of water consumed is one way to keep tabs on how much you are actually taking in throughout the day. Another basic way to check if you are adequately hydrated requires you to look no further than the color of your urine. Light-colored urine indicates a hydrated state where darker yellow urine shows the latter.

What about tap vs. filtered water?
Tap water is laden with a wide array of contaminants including, but not limited to, heavy metals (lead, mercury, copper, cadmium, and aluminum), as well as other added toxic chemicals (pesticides, herbicides, chlorine, and fluoride.) These contaminants, when ingested, lead to a variety of health problems including damage at the cellular level, leading to an increased risk of cancer, immune dysfunction, and other diseases. In fact, the National Cancer Institute estimates that individuals ingesting unfiltered chlorinated water have more than a 90% higher risk of cancer. Even local water treatment facilities cannot ensure the safety of their water quality after it has traveled through the pipes leading to your home, often bringing the toxic build-up found in the pipes along with it.

For all of these reasons, it is important to consume your water from a filtered source. With that being said, not all filtration systems are equal with some removing nearly 100% of toxins and others seen to increase toxic elements by up to 92%.

Follow this link for a detailed round-up of popular filtration systems to see where they fell in the effectiveness scale.
http://www.waterfilterlabs.com/

As many influences on health and fitness require, instilling habits within your day will produce the best results. Begin by applying strategies that you feel will be most effective for you and your needs. Eventually, it will become more natural to you and your body will feel the difference both inside and out.

Sources:
http://www.cdc.gov/nutrition/everyone/basics/water.html
http://www.medicaldaily.com/7-ways-lose-weight-drinking-more-water-your-diet-247471
http://www.waterbenefitshealth.com/what-is-in-tap-water.html

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