Nutrition Tips

Benefits of Drinking Water

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Why Should you Drink Water?

Drinking water is crucial not only to our survival, but our overall health.  In a society that is fueled with caffeinated, sugary, and alcoholic beverages, the majority of the American population is chronically dehydrated; an estimated 75%.  Chronic dehydration is marked by fatigue, joint pain, and weight gain.  Our bodies are composed of roughly 60% water and nearly every cell, tissue, and organ depends on it.

Drinking an adequate amount of water ensures healthier skin and nails, teeth and bones, joints, mind, body, and digestive system.  It reduces fatigue, especially muscular, fluid retention and aids in weight loss.

How does it aid in weight loss?  While you may reduce water weight from fluid retention, you will not lose fat solely by drinking more water.  BUT when you are substituting the sugary beverages you normally drink with water, you are saving yourself from drinking all of those useless calories.

So how much should you drink? 

The Mayo Health clinic recommends that Men consume at least 3 L (3/4 gal), and Women consume at least 2.2 L (just over 1/2 gallon) per day.  This number however is a baseline.  Exercise, hot or humid weather, health conditions, pregnancy and breastfeeding (at least 13 cups – 3.1L) are all reasons to drink more.

The general rule is to drink when you are thirsty; however, I don’t believe this is always enough for most people.  Especially if you are busy, you tend to not even pay attention to thirst signals!  If your urine isn’t odorless, with the color light yellow or clear, you are most likely under hydrated.

I recommend to try your very best to reach a gallon (16 cups) a day.  Not only will it keep all of the gross stuff flushed out of your system (toxins flushed through the kidneys), but drinking that much water keeps you more full, which leads to less desire to binge/ cheat throughout the day.  I notice HUGE changes in my complexion, digestion, and best of all weight when I am drinking a gallon a day!

Tips for Increasing your Water Consumption

  • Drink a cup (8oz) with every meal and also in between meals
  • Grab a cup-full every time you walk into the kitchen
  • Other fluids such as almond/coconut milk and juice count toward this goal
  • Drink before, during, and after exercise
  • Drink 1 cup every hour that you are awake
While it is uncommon, it is possible to drink too much water.  This is called hyponatremia and is caused by your kidneys not being able to excrete the extra water, causing low electrolytes (sodium) in the blood.  This is most common in endurance athletes who drink large amounts of water while sweating out their electrolytes.  The symptoms of Hyponatremia include fatigue, irritability, headache, loss of appetite, muscle spasms/cramps and on the severe end, convulsions.
 daily water checklist
I hope that this printable will help you easily keep track of how much water you are drinking!  Just make a little check mark after each cup and try to work your way up to 16 cups a day.  You can even turn it into a little game each day to work your way up 😉

1 Comment

  1. Server

    June 16, 2016 at 7:07 am

    Many people underestimate the importance of water to the body. Many people think it is just a mom s tale, like you need to drink your milk. What is even more alarming is that even among the most experienced athletes—and this includes weightlifters, strongmen, and bodybuilders—there is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health, and for competitive success.

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