Today's post is dedicated to the importance of water in our diets. Water is literally our blood (83% of it, at least) and we need it to survive. Without water we would all diet of dehydration. Water is one of the most important things to have in your diet. Here are some facts about water.
"You can go weeks without food but only 5-7 days without water. When the water in your body is reduced by just 1 percent, you become thirsty. At 5 percent, muscle strength and endurance declines significantly and you become hot and tired. When the loss reaches 10 percent, delirium and blurred vision occur. A 20 percent reduction results in death." These facts are found from the Duke University Chemistry department's website "Cruising Chemistry" found HERE.
With information like that, it makes sense that we all need to stay hydrated. MedlinePlus from the National Institute of Health goes into more detail with some of the ways your body uses water. Your body uses water in your blood, sweat, tears, digestion, lubrication of joints, cerebrospinal fluid, and much more. Your body is two thirds water. In order to stay healthy, we need to make sure we drink enough water. (See HERE for MedlinePlus info)
So other than staying healthy, what does water do? Well, it helps with diets! That's right; water can help you lose weight. By drinking enough water each day, you flush your body of many toxins and build-up. This helps your body start working on what it needs to do: burn fat for energy. By drinking 60+ oz of water a day, you also help control your calorie intake. By drinking a lot of water you actually take care of many cravings for salty foods. Craving salt is one way your body tells you that you are dehydrated. Drinking water also increases the health of your skin and digestive tract as well.
What other sources of water are there? Fruits and vegetables like melons, tomatoes, grapes, and squash all have a high water content. Milk and natural juices also help increase water intake. What you do NOT want to do is drink your fluids in sugary drinks. Coffee and tea (sometimes loaded with sugar) have caffeine, which has a diuretic effect. This makes you pee all the water you just took in right back out. Soda and sugary sports drinks only increase your calorie count without adding much in return. The best way to get water in your diet? WATER. Add a lemon wedge or make a fruit-infused water if you need a change.
So how much water should you drink? We've all heard the six to eight 8oz glasses a day. The best way to do this is to buy a water bottle that has the volume printed on the side. I have one that is 24oz and I drain that 3-4 times a day. That's enough water for my body. You will need to find the right amount for yours.
Just remember: Water is your friend, whether you are dieting or not. Make sure you give your body adequate amounts of it and you will be healthier and happier for it. It will take some time if you're used to not drinking much fluid to get used to the new amount. Give it about a week to settle in to the new water intake. You will be glad you did.
~Missy T
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