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Drinking Water for Health: How Much Water Should You Drink Every Day?

How Much Water Should You Drink Every Day

Drinking Water for Health: How Much Water Should You Drink Every Day?

Almost everything that your body does every day leads to some form of water loss. From breathing, sleeping, perspiration, urine and bowel movements; these are normal functions which make you lose more water.

Lack of water will lead to dehydration which will open you up to a host of ailments and unwanted conditions. These include headaches, migraines, muscle cramps, fatigue and compromised cognition.

In order to avoid dehydration, the Institute of Medicine recommends that men should drink approximately 13 cups or 3 liters of water every day. Women should target 9 cups or 2.2 liters of water per day.

Your baseline number for water intake should exclude processed water- based drinks such as sodas, fruit juices and electrolyte replacement sources. These are loaded with refined sugars, sodium, high fructose corn syrup and artificial ingredients which have been linked with various forms of illnesses.

How about the popular advice of drinking 8 glasses of water a day? The advice is also known as the “8 by 8 rule” because a glass of water measures 8 ounces. This would equate to 1.9 liters of water which is close to the recommendation of the Institute of Medicine.

Factors that Affect Water Requirement

Your water intake could also be influenced by your lifestyle. Here are factors that will make you increase the volume of water you have to drink:

  1. Any type of physical activity will result in loss of water primarily through perspiration. Light to moderate physical activity will require at least an additional 1.5 to 2.5 cups of water or 600 to 700 milliliters. But longer or more strenuous forms of exercise such as high intensity training or long distance runs will require more.
  1. Humid Environment. If you live in a tropical country or if the level of humidity is unusually high, you should drink more water than you would in a temperate climate. Add at least 2 to 3 cups of water to stay reasonably hydrated.
  1. When you are afflicted with conditions that result in severe water intake, you make have to double your consumption of water. These conditions include fever, diarrhea or vomiting. One of the signs of HPV Warts is weight loss which could lead to dehydration. Insufficient water intake may result in kidney stones, muscle spasms or Urinary Tract Infection (UTI). Unmitigated, these could lead to worse conditions such as organ failure, cardiac arrest and adrenal disease.
  1. Pregnant women and those who are breast- feeding their newborn need to increase their water intake to maintain fluid balance and to produce more milk. The Institute of Medicine recommends that pregnant women should up their water intake to 10 cups per day while breast- feeding women should increase theirs to 13 cups per day.

You can also get water from other good sources such as fruits and vegetables. Among the best sources are:

  • Watermelon
  • Spinach
  • Pineapple
  • Cranberries
  • Grapefruit
  • Cucumber
  • Lettuce
  • Zucchini

In addition to water, these fruits and vegetables are packed with vitamins, minerals and healthy compounds such as fiber which are all good for you.

How to Know if You are Safely Hydrated

One of the most effective ways to check if you are properly hydrated is the color of your urine.

Generally, the clearer your urine the better your level of hydration. Your urine should be almost transparent or colorless. By contrast, dark colored urine is a sure sign of dehydration.

Here are 2 simple guidelines on how to stay properly hydrated:

  • Include a glass of water with every meal.
  • Drink water frequently during exercise. For example, if you lifting weights, drink water after every set.

If you have concerns about your water intake, consult with your doctor or dietician.

The important thing to remember is to stay hydrated every day. You should always have a bottle of water with you everywhere you go. If you feel thirsty, drink right away. Thirst is the body’s signal that it needs water.

How to Develop the Habit of Regularly Drinking Water for Health

How to Develop the Habit of Regularly Drinking Water for Health

How to Develop the Habit of Regularly Drinking Water for Health

Drinking water regularly throughout the day is beneficial for your health. You should make it a habit to drink water frequently as you go about your day – to – day activities.

The time tested rule of drinking 8 glasses of water a day is not even sufficient to meet your daily requirement of water. The Institute of Medicine recommends drinking 3 litres of water per day for men and 2 liters per day for women. 8 glasses of water amounts to only 1.9 liters.

But how difficult is it to drink water frequently throughout the day? It is not. There are 3 reasons why many people fail to drink enough water:

  1. They only drink water when they are thirsty.
  2. They count other sources of water such as soft drinks and fruit juices are part of the daily intake.
  3. They forget.

You should not wait until you are thirsty to drink water. Thirst is a sign that your body already needs water. Will you wait for your fuel tank indicator to light up before you refill your car with gasoline?

Soft drinks and fruit juices contain water but they also have ingredients that are bad for your health. These ingredients are refined sugar, high fructose corn syrup, sodium, artificial flavoring and coloring which have all been linked with high blood pressure, type II diabetes and certain forms of cancer.

Do not include processed water- based drinks in your daily requirement of water.

6 Tips to Drink More Water Every Day

If you tend to forget drinking water, the best solution is to make it a habit. Here are 6 tips on how to make it a habit to drink water regularly throughout the day:

  1. Drink Water First Thing in the Morning. Studies show that you should drink water first think in the morning because sleep causes dehydration. The recommended quantity of water ranges from 16 ounces or 2 cups to as high as 1.5 liters or 5 to 6 cups. If you are not used to the practice, start out with 2 cups of water then slowly increase your intake. Drink water even before you have your first cup of coffee or breakfast.
  1. Have a Glass of Water with Every Meal. Dieticians and some doctors do not recommend drinking too much water with a meal because it may wash away important enzymes. But 1 glass or 8 ounces should be sufficient to keep you well – hydrated.
  1. Bring a Water Bottle With You. It is not an uncommon sight to see more people lugging a bottle of water with them wherever they go. You see them in the park, the office, in school, the grocery and even during business meetings.
  1. Utilize Fountains. Make it a point to stop by a water fountain or drink station even if you are not thirsty. Drink as much water as you can to ensure hydration. Remember whenever you breathe, you lose water!
  1. Flavor Your Water. There are some people who are turned off by water’s lack of taste. A good option is to flavor it with healthy fruits like lemon, grapefruit or orange slices. There are studies that show water flavored with lemon has detoxifying effects on the human body.
  1. “Eat” Water. There are many fruits and vegetables which are packed with water. Among the best choices are watermelon, grapefruit, cranberries, kiwi, spinach, lettuce, zucchini and cucumbers. By eating fruits and vegetables, you also get more nutritional benefit from their vitamins and minerals.

 Track Your Water Intake

You should make it a point to be conscious of your water intake. There are a few ways you can do this.

First, check the color of your routine. The lighter the color, the better your hydration. Conversely, the darker the color the closer you are to dehydration.

Second, use an app. There are smart phone apps that help you track down your consumption of water. Download an app in your smart phone and regularly update your progress.

Lastly, restrict your consumption of beverages with caffeine because these can cause dehydration.

Make drinking water a part of your daily routine. It is a fast, convenient and easy way to stay healthy. Best of all, you can get water for free!

Drinking Water for Health: 10 Science-Proven Benefits

Drinking Water for Health

Drinking Water for Health: 10 Science-Proven Benefits

The best supplement you can take for your overall health, fitness and wellness is also the most affordable. In fact, you can even get it for free. You want to know what it is? It’s water.

“Water, water everywhere and not a drop to drink” goes the “Rime of the Ancient Mariner”. But the truth is there is plenty of water to drink. The problem is consumers have been lured by commercial manufacturers of processed water.

These are water-based products that have been adulterated with refined sugar, high fructose corn syrup, excessive amounts of sodium and artificial ingredients. Processed water is commercially packaged and sold as sodas, fruit juices and electrolyte replacement drinks.

Many are advertised as having health benefits: low calorie, no sugar, no caffeine or prevents dehydration and cramping. But the truth is you are introducing potentially toxic substances in your body when you patronize these products.

Your best and healthiest option is plain water. It is pure, natural and it comprises 60% of your body. If you’re still sold on the irresponsible advertising done by the big companies, let science bring you to the light.

Here are 10 science-proven health benefits of drinking water:

  1. Helps You Lose Weight. Many studies have been conducted to prove that people who drank water before a meal lose more weight because they tend to eat less. Drinking water regularly also increases metabolism which helps you burn more body fat.
  1. Aids in Digestion. If you eat oatmeal, drinking water helps fiber expand and move faster to clean your colon and intestines. Drinking water also helps relieve constipation by dissolving fats and flushing out toxins. By flushing out waste products, water relieves the pressure from your liver and kidneys.
  1. Reduces Risk of Cancer. Studies have also shown that drinking water may reduce the risk of acquiring certain types of cancer. These include bladder cancer, breast cancer and colon cancer. The reason is linked with frequent urination as a way to get rid of toxic contaminants in the body.
  1. Naturally Prevent Headaches. Dehydration can cause headaches and migraines. But studies show drinking 2 cups of water can alleviate headaches within 30 minutes.
  1. Improves Cognition and Mental Alertness. When you go on without water for extended periods of time, your brain tissue starts to shrink. This is why dehydration makes it difficult to think clearly. There are even studies that show students who bring water to tests perform better.
  1. Protects Internal Organs. Remember that the human body is made of 60% water. Having enough water in your body helps in blood circulation and assists in the proper functioning of the organs. Kidneys, for example, help control blood pressure. Your kidneys need water to work more efficiently.
  1. Improves Heart Health. There have been studies that show a link between coronary heart disease and insufficient intake of water. The risk of coronary heart disease appears to increase if you drink more processed drinks such as sodas.
  1. Relieves Hangovers. Drinking alcoholic beverages lead to dehydration. The by- product of excessive consumption of alcohol is the dreaded hangover which causes headaches and migraines. Drinking one glass of water after every bottle of beer or glass of spirits will relieve the effects of a hangover.
  1. Improves Exercise Performance. Exercise leads to dehydration which will affect performance. Frequently rehydrating by drinking water throughout long workouts will prevent dehydration, delay the onset of fatigue and make your sessions more productive.
  1. Improves Your Mood. Drinking water improves your mood for one simple reason: it is refreshing! Ever tried maintaining a conversation when you are thirsty or dehydrated? Studies have shown that even mild cases of dehydration can negatively impact mood.

So the next time you feel thirsty, reach out for the bottle of water instead of soda or fruit juice. Better still, head off to the water fountain and get it for free. If you feel a headache coming up, drink a glass of water instead of popping a pill. Water is nature’s gift of life to you.

What’s the Difference Between Losing Fat and Losing Weight?

The numbers that you can see on a weighing scale is not everything that matters. Those are just numbers and there as instances where as you can meet someone who has the same weight as you but appears to be more fit. Is that even possible? Yes, it is possible. Two persons with the same weight can look totally different. That is the difference if you are losing fats or you’re just losing weight.

Losing Weight

You can lose a lot of weight, yet you still look awful. Why? It’s because you’re losing your muscles and the water in your body. The numbers do not say it all. You may be losing weight, but your body is not perfectly healthy. This can happen if you rely on diet alone. If you just lose weight, then it can result to saggy muscles that will not look good.

Losing Fat

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Losing fat is the right way to lose those extra pounds and look perfectly fit. If you lose fats then what will happen is that you will get a toned physique. You can achieve a healthy fat loss if you incorporate proper diet with exercise. If you are overweight, then you need to reduce some weight, but with the help of exercise, you can keep building your muscles to give you a perfectly fit body.

If you’re aiming to have a good physique, then you should know that the fats are the hardest to remove. It is important that you balance your weight loss program in not just decreasing the numbers from the scale, but you also have to work on toning your body. Make sure that you have the right diet program and daily exercise so you will not just lose weight but also lose the unnecessary fats. Losing weight and fats should be hand in hand if you want to achieve your goal in being physically fit.

The 3 Most Common Diets for Faster Weight Loss

The Dieticians and Fitness experts have come up with a lot of diet plans for people who want to lose weight. There are a lot of diet plans available these days, and that makes people think which one works. With that being said, I will give you the three most common diet programs that work to have a faster weight loss.

1. Paleo Diet

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The Paleo Diet is also known by its popular name the Caveman Diet. What does Caveman do? They hunt their food. The primary purpose of this program is for you to eat the foods that are usually hunted. The diet plan does not ask you to hunt but just eat the things that are often hunted or fished like seafood and dairy fresh meat. Think about how people eat way back the Paleolithic era. They don’t have any processed food, condiments, and dairy products. You have to stick with meat, fruits, and vegetables. High carbohydrates food should be out of the picture if you want to have a successful stunt with this diet.

2. Weightwatchers Diet

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The Weightwatchers diet will introduce you to the SmartPoints program. The foods will be given a value depending on the nutrient contents. You will be given the SmartPoints every day that you can spend. It’s just like you are given an allowance for a day and it’s up to you how you want to spend it. The program is designed to let you lose almost 1kg every week depending on if you will strictly follow the diet plan.

3. 5:2 Diet

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The 5:2 Diet is more known as Intermittent Fasting. You get to have five days whereas you can normally eat then you will have two days of fasting. When I say normally, it doesn’t mean that you can go out on an eating spree. Yes, you don’t have to be conscious about the calorie content of the food you will eat, but still need to make the right and healthy choices when it comes to the food you will intake.

Those are the top three most common diet plans that can fasten up your weight loss. Assess yourself first on which one do you think will fit your lifestyle before you indulge yourself to any of those programs.

How to Lose Weight by Just Drinking More Water?

Are you someone who is desperate to lose weight? Are you tired of trying out a lot of things to no avail? If that is the case, you are not the first person to experience that. I have tried numerous things so I can cut some pounds in my body. Guess what? Everything failed. I weighed 65kg, and it frustrates me when I see myself in the mirror. A friend suggested water therapy, and I was like, “are you serious? I’m not sick with the flu! I’m desperately trying to lose weight!” My friend just laughed and told me to just try it out since I’m already desperate. I gave it shot and here’s how I lost extra pounds in my body by just drinking water.

1. Water burns those calories

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Have you heard of resting energy expenditure? It’s the calories you burn when you’re not even doing anything. If you drink at least half a liter of cold water, it will use calories to keep your body warm. So the more cold water you sip, the more calories will be utilized and burned. Half a liter of cold water will burn more calories for the next one hour.

2. Reduce your appetite

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If you drink water before a meal, it will decrease your appetite drastically. The water will make you feel full. If you are too full to eat, then you will intake less food. You will not consume many calories, and it will result in weight loss.

3. Zero calorie intake

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Compared to other beverages, the water has zero calories. Other drinks that are high in sugar can increase your weight, but if you stick with water, you can drink as much as you want without having to think of how much is the calorie content of the drink.

After I have tried this water therapy for at least one week, my weight dropped to 63kg. Since I am so happy with the result, drinking water became a habit for me. I’m proud to say that I am now at my 48kg weight.

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