Are You Drinking Enough Water?
Most healthy adults get enough to drink by letting their thirst guide them. The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age. Body composition varies according to gender and fitness level, because fatty tissue contains less water than lean tissue.
But the exact amount you need depends on your size, level of activity, the weather, and your general health.
You may need more water if you exercise or sweat heavily. Drink coffee or lots of caffeinated tea? Caffeinated beverages have a dehydrating effect on the body and contribute to dryness, pain in joints, fatigue and altering the pH level in your body. So how much water should you drink?
If you are trying to FLUSH weight, toxins and alter your digestion, chances are you’ll need to up your water quantity.
A good rule of thumb is half of an ounce per pound of body weight. If you are active, live in a warm or dry climate you’ll want to increase your water. Those who have constant thirst should seek to talk to a doctor as many health challenges including diabetes are symptomatic of thirst and excessive urination.
1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include absorption, circulation, digestion, creation of saliva, transportation of nutrients, and maintenance of body temperature. When you’re low on fluids, the brain (posterior pituitary gland) triggers the body’s thirst mechanism. BIG DUH—Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration.
2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
3. Water Helps Energize Muscles. Drinking water helps prevent muscle cramping and lubricates joints in the body.
When you’re well hydrated, you can exercise longer and stronger without “hitting the wall.” Cells that don’t maintain their balance of fluids and electrolytes shrivel up, which can result in muscle fatigue, and not like the fatigue that comes from a great pump!.
4. Water Helps Keep Skin Looking Good. Fine lines and wrinkles are deeper when you’re dehydrated. Water is nature’s own beauty cream. Drinking water hydrates skin cells and plumps them up, making your face look younger.
It also flushes out impurities and improves circulation and blood flow, helping your skin glow
5. Water Helps Your Reduces Kidney Stones
Not surprising, the rate of painful kidney stones is rising. One of the reasons could be because people — including children — aren’t drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can’t form in diluted urine, so reduce your risk with plenty of water! When your body is not getting enough fluids, urine concentration, color, and odor increases.
6. Water Helps Maintain Normal Bowel Function. Stay Regular With Water
Along with fiber, water is important for good digestion. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass the poop and creates constipation. Then, when you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation. Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a scrub brush.
- Lower Stress With Water
About 70% to 80% of your brain tissue is water. If you’re dehydrated, your body and your mind are stressed.
If you’re feeling thirsty, you’re already a little dehydrated.
To keep stress levels down, keep a glass of water at your desk or carry a sports bottle and sip regularly.
5 Tips to Help You Drink More
If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:
- Have a beverage with every snack and meal.
- Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
- Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
- Keep a bottle of water with you in your car, at your desk, or in your bag.
- Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.
6 Delicious Spa-like Waters
Tangerine allows your body to process glucose more efficiently, instead of turning it into fat.
Grapefruit boosts your metabolism, and their peels offer essential oils loaded with vitamin c and anti-inflammatory properties.
Cucumber stimulates a feeling of fullness and satiation.
Mint aids the digestive process, allowing your body to eliminate waste more efficiently.
Cranberry is a formidable diuretic and energy booster.
Green Tea is an antioxidant, reduces the formation of free radicals in the body and protects cells and molecules from damage.
Spa Fat Flusher Drink (from my “FLUSH THE FLAB” free download www.BeccaTebon.com)
Prepared the night before
- 1 gallon water (room temperature preferred)
- 6 wedges grapefruit (skin on)
- 1 tangerine, sliced (skin on)
- ½ cucumber, sliced (remove skin)
- 4 peppermint or mint leaves
- 4 drops Stevia (optional)
Rinse grapefruit, tangerine, cucumber and mint leaves. Remove skin & slice cucumber. Slice grapefruit and tangerine. Combine all ingredients in a half gallon pitcher. Allow the ingredients to sit for 2 hours for maximum benefits. Drink throughout the day. Enjoy!